Training Log Archive: mariaamaya

WARM UP
RRJ
15 shoulder pass-thrus
RRJ
10 leg swings front/back & 10 leg swings side-to-side
RRJ
8 broad jumps & 10 push-ups

LIFT
Front Squat (5-5-5) (53#s, 63#s, 68#s)

Valentine’s Day Partner WOD

For time with a partner (the honeymoon):

 60 Partner Burpees(one holds a plank while the other does a burpee and jumps over the partner who is holding the plank) (30 burpees each person)
 100 Wall Balls(10#) (50 wall balls each person)
 100 Push-ups (50 push-ups each person)
 100 Broad Jumps (50 broad jumps each person)
 200 Suitcase/Russian Twists (100 each person)

Then immediately start:
4 rounds by yourself (the reality):
 15 Thrusters (6 @ 53#s, then 9 @ 43#s)
 15 Kettlebell Swings (35#s)
 15 Box Jumps (16")

This was probably one of the hardest workouts we've ever done! Holy smokes that was tough.

HERO WOD
Warm Up

RRJ
12 alternating toe touches
RRJ
10 push-ups
RRJ
8 air squats + 5 inch worms

Lift

Deadlift 5-5-5 (83#s, 113#s, 133#s - new PR) - getting stronger

WOD

For time
800 m run
50 Pull-ups
100 Push-ups
200 Air Squats
800 m run

Great run today! I decided I would do part before the 5k, do the 5k and then finish with my buddy, Sean, who was planning a 1 hr run.

I ended up running over two hours! It was really great and felt like I only ran about 10 miles or so. I know I didn't run 16 miles, but I can't be sure exactly how far I actually ran.

Anyway, great run! Not feeling my foot much anymore. :)

Run 4: 45:00 flat recovery run.

Went out and ran easy, GPS said 4.44 but I believe it might be closer to 3.94. I have to go out and finish measuring the course tomorrow.

Anyway, good run right before a super tough crossfit workout.

Foot is feeling MUCH BETTER.

Bodyweight/Form

Warm Up
Run, row or jump rope (RRJ)
10 air squats
RRJ
4 pull-ups
RRJ
5 push-ups & 5 sit-ups

Strength
Clean 5-5-5 (33#s, 53#s, 63#s, 68#s)


WOD

“Barbara”

20 Pull­ups = 80 pull-ups
30 Push­ups = 120 push-ups
40 Sit­ups = 160 sit-ups
50 Squats = 200 squats
(5 rounds for time) = In 30 min I was only able to do 4 rounds, great workout!!

STRENGTH AND POWER DAY!

Warm Up:
RRJ
Bergener with PVC pipe (shoulder shrug X10, shoulder shrug Frankenstein arms X10)
RRJ
15 OHS with PVC or naked bar (don’t wear yourself out for the heavy lift)
RRJ
10 good mornings & 15 thrusters with PVC

Strength:
OHS 5-5-5 (33#s)

WOD:
“Gonzo” WOD

3 Rounds (53#s):

5x reps – Barbell Complex
1 Power Clean
2 Front Squat
3 Thruster
& then 15 Burpees

Run 2: Run for 1:00:00 at easy pace, but mix in 6 x 1:00 surges at about 6:30 pace. Try to then quickly go right back to the easy pace after each surge. Then wait at least until you feel your breathing and HR have returned to normal easy pace level before doing the next surge.

Warm up

1.5 miles - about 15 min or so nice and easy around RS and partial West Side

Went back to my apt and picked up my buddy, Sean, who is a new runner but has been running like a pro and improving rapidly. He decided to do the sprints with me.

So, we did 6 X 1:00 min fast, I just tried to hold a steady even tempo throughout all 6 sprints, but I definitely pushed hard.

Great run and sooooooo much easier with a partner!!

Cool Down

Run back to apt. about 10 min or so.

Foot hurting a little more today, iced as soon as I walked in the door, will not be running tomorrow and hopefully it will improve.

Needed to run pretty bad today! Luckily they were playing the Superbowl at 0430 this morning so I cancelled crossfit because not a lot of people were going to go anyway.

So, I just went out and ran, slow easy - 3 laps around West Compound, East Compound and RS. My app said 8.22 miles, which I know is completely wrong - it's more like 7.0 even.

My legs felt super heavy at the beginning, by about the 2nd lap I was feeling a little better. Each lap is about 2.3 miles.

Felt so great to get out!