Training Log Archive: jeffsgrantIn the 7 days ending Feb 7, 2010:
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Sunday Feb 7, 2010 #
2 PM
Running (stairs) 45:00 [4]
Piloting a workout I created which I call Stairs and Bears. Killer session!
w/up: 5 min jump rope, 2x15 squats/push-ups/sit-ups
set of 78 steps
start timer: 30 minute limit
descend easy, then laps of
- normal run
- single leg hop (switch half way)
- double leg hop
- double step
- bear crawl
- crab walk
covered 1092 steps (only count the up steps). In between each set, 20 kettlebell swings w/20KG KB + 20 double-unders
w/up: 5 min jump rope, 2x15 squats/push-ups/sit-ups
set of 78 steps
start timer: 30 minute limit
descend easy, then laps of
- normal run
- single leg hop (switch half way)
- double leg hop
- double step
- bear crawl
- crab walk
covered 1092 steps (only count the up steps). In between each set, 20 kettlebell swings w/20KG KB + 20 double-unders
Saturday Feb 6, 2010 #
Ski (POWDER) 5:00:00 [3]
full on powder day at Hoch Ybrig. WTF? -- no one there, endless freshies, dream day! Confidence really coming on w/the skiing. I think I'm as confident on skis off piste as w/the board. Steeps, jumps, drops -- feeling really good, at least in the pow.
Friday Feb 5, 2010 #
10 AM
Ski (alpine) 5:00:00 [3]
Flims w/Dick and Fred. Much carving and a little off-piste work today.
Thursday Feb 4, 2010 #
Strength Training 35:00 [3]
this is the strength part of Mad Max -- just tracking time here -- the details are in the running entry.
11 AM
Running intervals (Mad Max Cardio) 34:00 [4]
slept:7.0 weight:71.2kg
a session I invented for these winter indoor days ...
8 min. easy rowing, then 4 90 second intervals very hard with 30 seconds rest in between. After rowing: 60 push-ups (10 normal, 10 wide, 10 super narrow, 10 arms in front, 10 balanced on 3 Swiss balls, and 10 push-up hopping in a full circle).
2 minutes easy on the spin bike, then 4x90 very hard (sitting, standing, jumps, and super fast spin) all w/30 seconds rest
after spin: 50 pull-ups (weight assisted) plus kipping practice
2 minutes easy on the stair machine, then 4x90 very hard w/30 second rest breaks.
after stairs: 137 reps of core work from a mix of machines and exercises, including stability work with a balance board and medicine ball in 1-hand
8 min. easy rowing, then 4 90 second intervals very hard with 30 seconds rest in between. After rowing: 60 push-ups (10 normal, 10 wide, 10 super narrow, 10 arms in front, 10 balanced on 3 Swiss balls, and 10 push-up hopping in a full circle).
2 minutes easy on the spin bike, then 4x90 very hard (sitting, standing, jumps, and super fast spin) all w/30 seconds rest
after spin: 50 pull-ups (weight assisted) plus kipping practice
2 minutes easy on the stair machine, then 4x90 very hard w/30 second rest breaks.
after stairs: 137 reps of core work from a mix of machines and exercises, including stability work with a balance board and medicine ball in 1-hand
Wednesday Feb 3, 2010 #
CrossFit 55:00 [3]
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
21:48
As always, an intense night. Those wall ball shots are a bitch!
warmed up CFWU followed by snatch technique work and kipping technique work (starting to get it now).
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
21:48
As always, an intense night. Those wall ball shots are a bitch!
warmed up CFWU followed by snatch technique work and kipping technique work (starting to get it now).
7 PM
Running (road) 7:30 [3] 1.6 km (4:41 / km)
shoes: 5-Fingers
part of CF session -- comprised of 4x400 intervals in the middle of "Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Tuesday Feb 2, 2010 #
7 PM
Running (snow) 1:30:00 [3] 13.0 km (6:55 / km)
Griff
bizarre night run -- in loads of Zuri snow. ran w/backpack after work with lots of warm clothes on in packed snow. 1600 meter warm-up and then on a semi-plowed track ... 800 meters hard + 400 meters backwards + 800 hard + 400 meters backwards. First time backwards running -- on a snowy track, all the more bizarre. 13:45 for the 2x800 and 2x400 backwards. Then, ran home (an hour). Windy, snowy, and icy -- good character building run, not fast though!
bizarre night run -- in loads of Zuri snow. ran w/backpack after work with lots of warm clothes on in packed snow. 1600 meter warm-up and then on a semi-plowed track ... 800 meters hard + 400 meters backwards + 800 hard + 400 meters backwards. First time backwards running -- on a snowy track, all the more bizarre. 13:45 for the 2x800 and 2x400 backwards. Then, ran home (an hour). Windy, snowy, and icy -- good character building run, not fast though!
Monday Feb 1, 2010 #
7 PM
Running intervals (indoor) 10:00 [3] 1.0 km (10:00 / km)
shoes: 5-Fingers Flow: winter
200 meter intervals during CF -- not max pace, but pushed it close.
Plus jump roping
Plus jump roping
CrossFit 1:10:00 [4]
long warm-up w/pull-ups, sit-ups, push-ups, and squats
main: 200 meter interval run + 5 95-lb thrusters (heavy for me, thought it wasn't possible at first) + 5 ring dips. Repeat 5X.
Finished in 18:36. First time I've ever done ring dips. Got close to the full muscle-up, but not there yet. Very intense tonight -- the thrusters and ring dips took all I had. HR way up the whole night.
Cool-down: spin bike + long core session
main: 200 meter interval run + 5 95-lb thrusters (heavy for me, thought it wasn't possible at first) + 5 ring dips. Repeat 5X.
Finished in 18:36. First time I've ever done ring dips. Got close to the full muscle-up, but not there yet. Very intense tonight -- the thrusters and ring dips took all I had. HR way up the whole night.
Cool-down: spin bike + long core session