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Training Log Archive: baloney

In the 31 days ending May 31, 2020:

activity # timemileskm+m
  Trail Running17 16:24:58
  Jungle Gym Crossfit12 8:25:00
  Indoor Cycling11 6:00:00
  Hottage Crossfit10 5:15:00
  Core & Stretch4 1:40:00
  Core15 1:15:00
  Recovery Run/Walk1 51:00
  Assault Bike10 50:00
  Rowing Erg3 45:00
  Forestry1 15:00
  Total31 41:40:58

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Sunday May 31, 2020 #

Jungle Gym Crossfit 45:00 [3]

Space X WOD Weekend!
Warm up then WOD # 1 with Trav & Roxy - Lift Off : 5 rounds of Tokyo Drift, 15 T2B, 15 Tree Stump Jumps, 15 KB Upright Row, 15 KB?DB Thrusters. Looking out at the fields of flox - it was great!!!! Time: 24:06

Rowing Erg 15:00 [3]

3000m row with brief stretching every 5 min

Jungle Gym Crossfit 30:00 [3]

Successful docking so on to Wod # 2 Space Station: Warm up then 4 rounds Helen or 150 skips (150 skips), 30 OH DB Lunge (they crushed me!), 20 KB Swings, 10 Pull Ups (jump ups but getting better!), 5 wall balls. Time: 18:36

Saturday May 30, 2020 #

Trail Running 1:33:00 [3]
shoes: Topo Mountain Racer

beauty morning for a run in the valley!

Hottage Crossfit 25:00 [3]

5 x 25 DB lying pres, 25 dips, 25 DB curls

Friday May 29, 2020 #

Indoor Cycling 30:00 [3]

Assault Bike intervals 5:00 [4]

5 x 10cal

Thursday May 28, 2020 #

Trail Running 1:03:00 [3]
shoes: Topo Ultraventure

steamy!

Core 5:00 [1]

5 x 10 v-ups

Core & Stretch 30:00 [1]

Wednesday May 27, 2020 #

Indoor Cycling 30:00 [3]

Assault Bike intervals 5:00 [4]

5 x 10cal

Hottage Crossfit 20:00 [3]

Bugs eating me alive at JG (swollen neck from it!) so doing some indoor Alchemy WODs this week. Tony: Ladder 15min. 2 Snatch Up by 2, 4 skaters up by 4. Every rung 5 thruster. Tunes: Jack Johnson, On and On.

Core 5:00 [1]

5 x 10 v-ups

Tuesday May 26, 2020 #

Trail Running 57:00 [3]
shoes: Topo Mountain Racer

nice warm morning with minimal bugs! nice!

Hottage Crossfit 25:00 [3]

a burner. 5 x 25 DB lying press, 25 dips, 25 DB curls

Core 5:00 [1]

5 x 10 v-ups

Hottage Crossfit 30:00 [3]

Alchemy Dyson (less the Zoom) 3 rounds 10 glute bridges 10 jump lunge total
20 goblet squats. AMRAP 20mins 25 renegade rows 50 russian step up 100 double unders 25 bent over rows 50 weighted step ups 100 double unders. Got rhough 2 rounds plus reps - scaled DU to singles. Tunes: Annie Lennox, Medusa

Monday May 25, 2020 #

Indoor Cycling 45:00 [3]

Assault Bike intervals 5:00 [4]

5 x 10cal

Core 5:00 [1]

5 x 10 v-ups

Note

Maybe the next project at the jungle gym?
https://hothardware.com/news/nasa-engineer-builds-...

Sunday May 24, 2020 #

Trail Running 1:02:00 [3]
shoes: Topo Ultraventure

nice morning run!
followed by 2 hours of gardening with NO back issues - the gift of Crossfit keeps on giving!!!!

Saturday May 23, 2020 #

Trail Running 43:00 [3]
shoes: Topo Mountain Racer

w Roxy!

Jungle Gym Crossfit 25:00 [3]

Good one in the afternoon heat of it! 4 x helen loop (s: poop hill), 20 pullups (s:jump ups), 20 KB swings, 20 slam balls (10 w 25lb'r - heavy!), 20 walls balls (DB thrusters due to scaphoid injury still). trav was amazing, and great to see blainey give'r hard!!!

Core 5:00 [1]

5 x 10 v-ups

Friday May 22, 2020 #

Jungle Gym Crossfit 45:00 [3]

Alchemy Zoom w Kyle & Craig. a super buggy JG with Trav & Roxy - yikes! really good hard WOD though! felt MUCH younger than 57 today! woohoo!

Indoor Cycling 30:00 [3]

Assault Bike intervals 5:00 [4]

5 x 10cal

Core 5:00 [1]

5 x 10 v-ups

Thursday May 21, 2020 #

Trail Running 41:00 [3]
shoes: Topo Ultraventure

great morning in the valley!

Core 5:00 [1]

5 x 10 v-ups

Core & Stretch 20:00 [1]

Wednesday May 20, 2020 #

Jungle Gym Crossfit 45:00 [3]

Alchemy Zoom w Kyle & Craig. Amazing morning at the Jungle Gym!!!! Strength: 4 rounds, 30 sec plank, 30 sec knee to opposite elbow, 30 sec hollow hold, 30 sec alt v-up, rest 1 min. Then, AMRAP 10min, 30 double unders, 14 db snatches total.

Indoor Cycling 30:00 [3]

Assault Bike intervals 5:00 [4]

5 x 10cal

Tuesday May 19, 2020 #

Trail Running hills 36:00 [4]
shoes: Topo Ultraventure

4 x artaban steep short side + 1 long side

Hottage Crossfit 25:00 [3]

5 x 25 DB lying press, 25 dips, 25 DB curls

Core 5:00 [1]

5 x 10 v-ups

Monday May 18, 2020 #

Indoor Cycling 30:00 [3]

Rowing Erg 15:00 [3]

easy 3137m - hammy still gets hot if I put more effort in.

Core 5:00 [1]

5 x 10 v-ups

Sunday May 17, 2020 #

Trail Running 1:12:00 [3]
shoes: Topo Ultraventure

beautiful run - stuck to all the not popular side trails. saw one other 6ftr runner who commented that he was keeping away from the stupidity of the running groups on the main loop!

Forestry 15:00 [3]

some super fun log rolling and log tossing!

Jungle Gym Crossfit 40:00 [3]

E's version of Fight Gone Bad! Super fun. 5 stations @ Jungle Gym, with causeway crossing to poop hill and back run determining time at other stations: wall ball/smash ball, KB swing/lift, DB press, rest. 4 rounds. Super fun! Our Time: 28:30.

Saturday May 16, 2020 #

Trail Running 1:28:00 [3]
shoes: Topo Ultraventure

First day back in the valley - lots of cheer among all! BUT, come on runners - lets not get booted out again - give 6ft/2m!!!! Hikers/walkers do it. Pretty discouraging to see runners behave so poorly. Just one easy rule to abide by to keep our trails open...and try to keep us all safe!

Jungle Gym Crossfit 15:00 [3]

Emily's Saturday WOD - glad it was a short one as I am still spent from yesterday's CF! helen loop (or skip), 20 DB squats, loop/skip, 20 DB power cleans, loop/skip, 20 DB squat cleans. Time: 9:23

Friday May 15, 2020 #

Hottage Crossfit 45:00 [3]

Alchemy Zoom w Kyle & Craig. Mark too at the hottage! Dang, that was a hard one! Every 2 min for 8, 10 deadlift, 10 weight squat jump, 10 deadlift. Then 4 rounds, 4 mins to complete: 21-15-9 thruster, bent over row, rest 1 min. Pleasantly spent!

Rowing Erg 15:00 [3]

and easy 3190m. hammy still tight.

Thursday May 14, 2020 #

Trail Running intervals 44:00 [4]
shoes: Topo Ultraventure

4 x monarch mayhem plus a hill interval on the way home to keep me honest with the jacked by june alchemy challenge for the day!

Core 5:00 [1]

5 x 10 v-ups

Wednesday May 13, 2020 #

Jungle Gym Crossfit 45:00 [3]

Alchemy Zoom w Craig & Kyle. Trav, Rox and Mike @ JG. A killer one - we were all wasted - Rox did her best to help with plank holds but had no contribution at all to the ladder. 14min ladder of burpee & G2OH, up by 1 every round - yikes! 4 rounds, 30 sec plank, 30 sec knee to, elbow plank (opposite elbow), 30 sec hollow hold, 30 sec alt v-up.

Indoor Cycling 30:00 [3]

Assault Bike intervals 5:00 [4]

5 x 10cal

Tuesday May 12, 2020 #

Trail Running hills 34:00 [4]

4 x short steep side and half long side coming back

Hottage Crossfit 45:00 [3]

Alchemy Zoom w Broder & Duncan. Lots of lower body burn, which added nicely to hills workout just before! 5 rounds AMRAP 2 mins, 5 kb clean and press right, 5 kb clean press left, 25 double unders, 1 min rest after 3 rounds 10 glute bridges,10 jump lunge total, 20 goblet squats.

Monday May 11, 2020 #

Indoor Cycling 45:00 [3]

Core 5:00 [3]

5 x 10 v-ups

Hottage Crossfit 25:00 [3]

5 x 20 lying DB press, 20 dips, 20 DB curls

Sunday May 10, 2020 #

Trail Running 59:00 [3]
shoes: Topo Mountain Racer

sweet morning. happy mom's day to all the AP moms!

Hottage Crossfit 25:00 [3]

M's Sunday Lt Dan...you don't got no legs....indoor version! 5 x 20cal assault bike, 20 DB thrusters, 20 DB renegade rows. Time: 17:21

Core & Stretch 20:00 [3]

Saturday May 9, 2020 #

Trail Running 1:22:00 [3]
shoes: Topo Ultraventure

a SNOWY one!

Hottage Crossfit 25:00 [3]

Indoor version (scaled version worked better indoors) of M's Saturday Double. Workout 1: 100-80-60-40-20 skips (instead of half the number of DUs) with 20-16-12-8-4 lying toes to head (instead of T2B). Time: 10:44. Workout 2: 10 cal assault bike (instead of funola hill to poop pile) each time before 21-15-9 lying pull ups (instead of pull ups). Time: 5:33 That was a good one!
C • Lying pull-ups 2

Friday May 8, 2020 #

Jungle Gym Crossfit 45:00 [3]

Alchemy Zoom w Craig & Kyle. Trav Rox and neighbour Mike at the JG. WOD was "Rage" 5 rounds, 2 mins to complete 15 renegade rows/side, 30 mt climber/side, Max KB Swings Remaining Time then 1 min rest. That was hard!
Bad belly night - second time this month, fingers crossed my last September issue doesn't flare again.

Indoor Cycling 30:00 [3]

Assault Bike intervals 5:00 [4]

5 x 10cal

Thursday May 7, 2020 #

Trail Running intervals 44:00 [4]
shoes: Topo Ultraventure

4 x mayhem

Core 5:00 [1]

5 x 10 v-ups

Wednesday May 6, 2020 #

Recovery Run/Walk 51:00 [2]
shoes: NB1400

Alchemy Jacked by June challenge today was to run/walk 5K so I walked the neighborhoods of downtown Dundas - kinda fun to check out all the old, new, and renovated houses.

Core 5:00 [1]

5 x 10 v-ups

Core & Stretch 30:00 [1]

oh, that felt good!

Tuesday May 5, 2020 #

Trail Running hills 31:58 [4]
shoes: Topo Ultraventure

4 x steep short side + one half long side

Assault Bike 5:00 [4]

5 x 10cal

Hottage Crossfit 25:00 [3]

5 x 20 DB floor press, 20 dips, 20 DB curls. Burner! Not sure I will be able to hold up my flute for practice this afternoon! Yikes!

Monday May 4, 2020 #

Jungle Gym Crossfit 45:00 [3]

Alchemy Zoom w Andrew & Duncan. Trav, Roxy, neighbour Mike (on his distant mat) & Budha for the Star Wars tribute!
May The 4th Awakens
Every 2 mins for 10 mins - R2D(T)2
12 deadlift - Revenge of the lift
9 power cleans - Attack of the Cleans
6 push jerks - The Push Jerk Menace
reamining time max Sit up - The Rise of Sit Upper
Strength:
4 rounds - The Empire Strikes Abs!
30 sec V-sit to rusian twist
30 sec side plank left
30 legs raise over dumbell
30 sec side plank right
1 min rest

Indoor Cycling 30:00 [3]

Assault Bike intervals 5:00 [4]

5 x 10cal

Core 5:00 [1]

5 x 10 v-ups

Sunday May 3, 2020 #

Trail Running 57:00 [3]
shoes: Topo Mountain Racer

hello sunshine!!!!

Core 5:00 [1]

5 x 10 v-ups

Jungle Gym Crossfit 40:00 [3]

Sunday Spring WOD (written by me under some Anvil supervision) 5 x 100 DUs or "to the plow" and back run, 20 OH DB lunges, 20 KB swings, 20 upright KB row, 5 ring dips, 5 chins ups. My scaled sections were 2min skip (holy burning calves the first couple rounds!) instead of DUs, box dips instead of ring dips. Time: 27:50

Saturday May 2, 2020 #

Trail Running 1:18:00 [3]
shoes: Topo Mountain Racer

spring is in the air!!!

Jungle Gym Crossfit 40:00 [3]

Baloney written (w Anvil help) "Saturday Sunshine" 5 x Helen loop, 20 wall balls, 10 DB Thrusters, 20 Slam Balls, 10 T2B. Did some scaling: 10 wall balls, 5 T2B - trying for more quality than quantity.....dang, hard to do wall balls again...but so happy to have it now though..and T2B?....they are just so hard to accomplish! Time: 28:53. Fun one.

Friday May 1, 2020 #

Jungle Gym Crossfit 45:00 [3]

Alchemy Zoom w Kyle & Craig. Just not up to it this morning, so did part class, part stretch, staring up at the blue/gray sky!

Indoor Cycling 30:00 [3]

Assault Bike intervals 5:00 [4]

5 x 10cal

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