Training Log Archive: jeffsgrantIn the 7 days ending Feb 21, 2010:
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Sunday Feb 21, 2010 #
Ski (alpin) 5:00:00 [3]
included an hour of shoveling in deep powder trying to find a friend's ski!
Saturday Feb 20, 2010 #
Ski (alpine) 4:00:00 [3]
POWDER DAY!
Friday Feb 19, 2010 #
CrossFit 45:00 [3]
CFWU
5 sets of max reps of:
thrusters (95 lb barbell)
pull-ups
did 5-7 each set -- probably a 90% effort day on each of these sets. Pushed nearly to failure, but not enough to drop the weights or fall off the pull-up bar
did an add-on of push-ups on Swiss balls, varying between hands on one ball, to hands on 2 balls and feet on one ball, to my first attempt at hands and feet on a total of four balls. Great fun! Closed the session with the alligator crawl of death -- 20 meters of alligator push-ups dragging feet across the gym floor. Tough session today!
5 sets of max reps of:
thrusters (95 lb barbell)
pull-ups
did 5-7 each set -- probably a 90% effort day on each of these sets. Pushed nearly to failure, but not enough to drop the weights or fall off the pull-up bar
did an add-on of push-ups on Swiss balls, varying between hands on one ball, to hands on 2 balls and feet on one ball, to my first attempt at hands and feet on a total of four balls. Great fun! Closed the session with the alligator crawl of death -- 20 meters of alligator push-ups dragging feet across the gym floor. Tough session today!
Thursday Feb 18, 2010 #
3 PM
Running intervals (Tabata) 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics Trail Attack new
4 PM
CrossFit (Tabata This!) 30 [4]
Tabata intervals of the following (min reps across all 8 intervals listed):
Squats: 17
Push-ups: 7
SDHP w/10KG KB: 14
sit-ups: 11
was supposed to include pull-ups, but did about 20 (warm-up set, plus first tabata set) and still hurting too much from the big sessions this week to continue with them today.
Squats: 17
Push-ups: 7
SDHP w/10KG KB: 14
sit-ups: 11
was supposed to include pull-ups, but did about 20 (warm-up set, plus first tabata set) and still hurting too much from the big sessions this week to continue with them today.
Wednesday Feb 17, 2010 #
Note
(rest day)
Tuesday Feb 16, 2010 #
8 AM
Running (Jump Rope Run) 30:00 [3] 5.0 km (6:00 / km)
shoes: La Sportiva Wildcat
bizarre run today. was curious if I could run 5K while jumping rope. The first hill was a bitch, but doable. Worst part was my arms, which are trashed from last night. Turned the run into 2 minutes run + 1-2 minutes running jump rope. Did some running backwards (with Jump roping backwards) and some other breaks just for jump roping. At the end, added a series of short intervals. Good fun on a snowy, icy morning.
9 AM
Strength Training (Leg Blasters + Dot Drills) 10:00 [3]
7 PM
CrossFit 1:00:00 [4]
CFWU
deadlift skill work, then 5 sets of 5 at 205 lbs. My previous PR was 155, so this was a big night. Tried for 235 lbs -- and then 215 -- but that's too much at this point (especially after the first 4 sets).
Then, 10 minutes of as many reps as possible:
10 KB swings (35 lbs)
10 sit-ups.
Did 140 of each in the 10 min.
deadlift skill work, then 5 sets of 5 at 205 lbs. My previous PR was 155, so this was a big night. Tried for 235 lbs -- and then 215 -- but that's too much at this point (especially after the first 4 sets).
Then, 10 minutes of as many reps as possible:
10 KB swings (35 lbs)
10 sit-ups.
Did 140 of each in the 10 min.
Monday Feb 15, 2010 #
7 PM
CrossFit (Chipper WOD) 1:00:00 [3]
BRUTAL!
For time:
95 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups (subbed 60 pull-ups + 30 ring dips)
25 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
75 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 25lb plate held overhead
37:26
Did all the pull-ups without straps -- and that's a fuck-load of pull-ups! Collapsed in a puddle of sweat after this one. Crazy hard!
For time:
95 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups (subbed 60 pull-ups + 30 ring dips)
25 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
75 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 25lb plate held overhead
37:26
Did all the pull-ups without straps -- and that's a fuck-load of pull-ups! Collapsed in a puddle of sweat after this one. Crazy hard!