Training Log Archive: TravIn the 30 days ending Nov 30, 2019:
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Saturday Nov 30, 2019 #
run 1:32:00 [3] 12.9 mi (7:08 / mi)
Just below freezing and the trails were in good shape. Lots of folks out and lots of free range dogs. So Rox was having a blast
Friday Nov 29, 2019 #
Crossfit 1:00:00 [3]
Single arm overhead squats and double unders. Two super hard moves for me. I can do a double under now, but can't string them together. Progress comes in fits and starts. Overhead squats are hard on my quasimodo shoulders, but Mike wrenched them into position and I can sort of do them if I just do it without weights.
Thursday Nov 28, 2019 #
run 59:30 [3] 8.0 km (7:26 / km)
Thursday morning K2s
Wednesday Nov 27, 2019 #
Crossfit 1:00:00 [3]
Looong ones. Two WoDs; 14 minute AMRAPs each with a partner; four minutes rest in between. The first was forty hanging cleans, 50 dBall pass sit ups, 60 kb swings; the 2nd was 1000 meter row, 50 burpees over the rower (wait. what? yep burpees over the rower). Sweaty one.
Tuesday Nov 26, 2019 #
run 1:02:00 [3] 11.2 mi (5:32 / mi)
Warm morning. Roxy blends in beautifully with the fallen leaves.
Monday Nov 25, 2019 #
Crossfit 1:00:00 [3]
Good one. Really loosened up my shoulders from yesterday. Strength was bench press. WOD was 20 cal row, 20 box jumps, 20 dball cleans and 20 toes to bar. Lots of action.
Sunday Nov 24, 2019 #
run 1:07:00 [3] 9.87 km (6:47 / km)
Nice run with Rox. Hikers reporting coyotes. interesting
Crossfit 1:00:00 [3]
Usual Sunday date workout with Balogna. Looked easy on the board. AMRAP for two minutes of 10 pullups and 10 push presses. Two minutes rest. Times five. The last set was super tough. Arms and shoulders pretty much pooched for the rest of the day.
Gym 30:00 [3]
Jungle gymery
Saturday Nov 23, 2019 #
run 1:31:00 [3] 13.67 km (6:39 / km)
Pack running with Tarno and Koko. Trails as nice as they could be. Good run
Friday Nov 22, 2019 #
Crossfit 1:00:00 [3]
Deadlifts box jumps kettlebells. Lots of them.
Thursday Nov 21, 2019 #
run 1:04:00 [3] 9.64 km (6:38 / km)
Coupla k2s.
Wednesday Nov 20, 2019 #
Crossfit 1:00:00 [3]
Double Unders are the big news. After a year and a half being pretty sure that DUs were invented to make me personally feel like clumsy bag of spare parts, I've finally knocked off a few. Reliably. Repeatedly. Not connected yet. But I can see a path to getting there.
Oh, and pistol squats! I did 'em. For reelz. Again, not pretty, but legit. No band, no box. Straight one legged squats to 90 degrees and back up.
Also did a pile of front squats. Legs are fried.
Oh, and pistol squats! I did 'em. For reelz. Again, not pretty, but legit. No band, no box. Straight one legged squats to 90 degrees and back up.
Also did a pile of front squats. Legs are fried.
Tuesday Nov 19, 2019 #
run 1:02:00 [3] 9.0 km (6:53 / km)
Some tabatas just to stretch the legs and go fast for a bit
Monday Nov 18, 2019 #
Crossfit 1:00:00 [3]
EMOM for 10 minutes. five strict pullups per. Lasted for 8 minutes, then had to deploy the band. Then three times 18 cal row, 9 whatchamacallits and then 3 more whatchamacallits. Good workout.
Sunday Nov 17, 2019 #
run 55:00 [3] 8.28 km (6:39 / km)
Blue sky day. Valley lovely. Rox and I took it easy.
Gym 30:00 [3]
Gym rollup entry for the week
Saturday Nov 16, 2019 #
run 1:34:00 [3] 14.1 km (6:40 / km)
Nothing like a mid-winter run with ice spikes in the middle of November
Friday Nov 15, 2019 #
Crossfit 1:00:00 [3]
Cleans. More fine points from Craig and Mike. Outstanding coaches. From now on I’ma hook grip kinda guy. The pull-ups and cleans minutes. 21, 15, 9. Strict. I did them as singles. But I did them.
Thursday Nov 14, 2019 #
run 1:05:00 [3]
Still keeping it easy. Keeping an eye on Rox too. Her leg seemed fine this morning.
Wednesday Nov 13, 2019 #
Crossfit 1:00:00 [3]
Four days on a row just to see. Two days after the Murph shoulders are still sore. So burpees and strict presses it was.
Tuesday Nov 12, 2019 #
Crossfit 1:00:00 [3]
Rox is still recovering from her leg strain. She's moving much better, but could use a few more days of easy going. So we walked this morning and then I went to the gym. Interesting one to do 14 hours after the Murph, but it felt pretty good. Front squats, which i did for form rather than weight. Then a challenging rowing workout for time, then distance, then time again. Neat to see some of the workout possibilities for the rowing machine.
Monday Nov 11, 2019 #
Crossfit 1:00:00 [3]
The Murph. I did it in 41:40 or thereabouts. Made all the more interesting by being in this crazy snowstorm.
Sunday Nov 10, 2019 #
run 49:00 [3] 6.48 km (7:34 / km)
Easy one. Put up a checkpoint for the raid and then went on my way. Not with Rox, though. She had a sore leg. We're letting her rest for a few days.
C • Rox 1
Crossfit 1:00:00 [3]
Relatively easy one. With strict toes to bar, and then some DBall cleans and rows. Chill workout in prep for the Murph tomorrow.
Gym 30:00 [3]
rollup time for the week from jungle gymery
Saturday Nov 9, 2019 #
run 1:30:00 [3] 12.0 km (7:30 / km)
Soft pleasant run around the usual trails. I find pleasure in this routine. Rox sees is as a time to remind all small mammals that their lives hand on a thread.
Friday Nov 8, 2019 #
Crossfit 1:00:00 [3]
A workout right within my abilities. 20.5 was a blast and doing it with Balogna, super cool. RX for 55+ was 40 chest to bar, 80 cal row and 120 wallballs (20 lb to 9 feet). 20 minute cap. I did my first C2B in early Oct. With B gently pushing me on, I knocked off all 40 of them--though some were pretty ugly. Finished in 16:11. Super happy with that.
Thursday Nov 7, 2019 #
run 1:10:00 [3] 10.1 km (6:56 / km)
Coupla times around K2 just to admire the dusting of snow on the glowing fall leaves. I have no problem with winter. Let it come. White Walkers be damned. Rox knows where all the Dragon Glass is. We're not scared.
Wednesday Nov 6, 2019 #
Crossfit 1:00:00 [3]
Deadlifts for the strength part. Burpees and floor to overhead 45lb plates for the squirrel workout. 7 minute cap, 10 burpees, 10 floors to overhead times five. The catch on the burpees is that you had to jump onto the plate. Seven minutes goes by slowly sometimes
Tuesday Nov 5, 2019 #
run 55:00 [3] 8.1 km (6:47 / km)
4 four-minute tabata sets just to blow out the carbon.
Monday Nov 4, 2019 #
Crossfit 1:00:00 [3]
weird sumo squat dead lifts
Sunday Nov 3, 2019 #
run 1:00:00 [3] 8.12 km (7:23 / km)
This lazy running business is kinda nice. Can look around.
Crossfit 1:00:00 [3]
3 amraps. More Murph prep. Lots of pullups. I did 80 of them all told.
Gym 30:00 [3]
Weekly miscellaneous rollup.
forestry 30:00 [3]
Two hours of fussing with the wood, but some actual chopping and moving. Caling it 30 minutes
Saturday Nov 2, 2019 #
run 1:34:00 [3] 12.5 km (7:31 / km)
The valley was full of good people and dogs. Ranwith dr Jay for a bit. Saw turbo, Luca and tony! Storm this week knocked down most of the leaves. Still pretty
Friday Nov 1, 2019 #
run 1:00:00 [3]
Great 20.4. box jumps and cleans and jerks. lots of them. did the 55+ scaled version. Still got nowhere near finishing, but such a blast.
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