Training Log Archive: mariaamaya

WARM UP
RRJ
15 around the worlds + 6 shoulder pass-throughs
RRJ
Down to gazebo - Frankenstein walks
RRJ
4 push-ups + 10 leg swings (front/back) + 10 leg swings (side2side)

- ADDED WARM-UP together- squat hold (10 sec, 15 sec, 20 sec, 30 sec)


LIFT - Snatch (7-5-3) (33#, 33#, 33#)

WOD (22:30 or so AMRAP)

AMRAP 6 minutes
12 Lunges (6 each leg)
9 Burpees
7 Jump Squats
5 Box Step Ups & Overs (24”/20” boxes only – no small boxes!)

1:30 min rest

AMRAP (4 minutes)
30 flutter kicks (4 count)
20 Suitcase Russian Twists
10 V-Ups
5 leg levers

1:30 min rest

TABATA (4 minutes)
Push-ups X 2
Sit-ups X 2
Wall-sit X 2
L-hold X 2

1:30 min rest

AMRAP (4 minutes)
30 flutter kicks (4 count)
20 Suitcase Russian Twists
10 V-Ups
5 leg levers

Ran to crossfit... :( then ran 300 m for a warm up.

Didn't really plan on running today as I usually take Saturdays off from running.

16.2 of the Crossfit Open Games

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, (55 lb.)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
5 squat cleans, (75 lb.)

8 minutes total = 170 reps

Super tough!

Run 1: 2hr easy flat long run.

It was a rainy, cool, nasty day. Although perfect for staying indoors and doing absolutely nothing. Luckily, Sean also needed to go out and do a long run, so he got me out. It was great, so glad I did it.

I ran with him the entire time, we stopped once at about the one hour mark to meet the people of the 5k, then we got to running again. He slowed down significantly the last 3-4 miles and only did the last 1.5 mile loop from my peer pressure.

Anyway, glad I did it, but I'm sure tired.

Run 3: Hill fartlek on the TM for 60:00 at current easy pace. For this run, I want you to mix in several random hills during the run while leaving the pace the same. This way, the hills will seem harder based on how steep they are. No set schedule of hills but try to do at least 6 hills from 30 seconds to 2 minutes with a variety of inclines.

Didn't quite get out early enough to make 60 min, so did what I could.

Warm Up
.28 miles, 6:00 min walk

0-10 min @ 5.8 mph flat
@ 10 min up to 1% for 2 min

@ 15 min up to 2% for 1:45

@ 20 min up to 3% for 1:30

@ 23 min up to 5.9 mph
@ 25 min up to 4% for 1:15

@ 30 min up to 5% for 1 min

@ 33 min up to 6.0 mph
@ 35 min up to 6% for 1 min

@ 37 min up to 6.1 mph
@ 38 min up to 6.2
@ 39 min up to 6.3
@ 40 min up to 6.4
@ 41 min up to 6.5
@ 42 min up to 6.6

Cool Down
.21 miles, 4:00 min walk

It felt so weird getting back on the treadmill after so long, and it was even hard. However, after warming up, it started feeling better and soon enough it was feeling good.

Tough but easy! Fun though.

Warm UP
RRJ
15 good AMs
RRJ
5" worms/5 push-ups
RRJ
12 shoulder pass-thrus / 6 around the worlds

Lift - Deadlift (7-5-3...1?) (83#, 103#, 123#, 133#)

100 sit-ups
25 air squats
25 push-ups
10 dips

100 flutter kicks
25 air squats
25 push-ups
10 dips

100 leg lift
25 air squats
10 dips

Good workout, not too hard, not too easy...

Was super sore from the Crossfit Open Games workout! Did not think I could even get out of bed. Ran super slow, trying not to move my legs - if that is even possible.

Was going to do run #2, 5 min segment paces but quickly realized I would be lucky to just move forward. So I decided I would use this run just to stretch out my legs.

Feels really good now.

Warm Up
RRJ
15 air squats
RRJ
10 shoulder pass throughs + 10 good mornings (PVC or naked bar)
RRJ
10 GHD + 10 ring rows (if you are a band user, 10 pull ups if you can do them w/o assistance)

Lift
Clean (7-5-3-3) (53#, 63#, 73#)

Strength Day (YAY!)

1 Barbell (review the moves & choose your weight wisely)
= 53#

Deadlift it up & then
6 upright row
Clean it to your front rack & then
6 front squats
Push press (because it helps you get it behind you) & then
6 good mornings
Push press (again! It’s fun!) & then
6 bent over row

Good lift, and stretch. Not too hard, but no real push.

Run 4: 50:00 flat recovery run.

Just went out to run slow and easy, nothing planned, need to get on treadmill tomorrow but it's so enjoyable to go outside now that I'm hooked.

Good run, ran out of time, oh well! Felt a tad bit sluggish.

Warm Up
RRJ
6 OHS Lunges (3 each leg) + 5 leg swings (front/back) + 5 leg swings (side2side)
RRJ
12 shoulder pass-thrus + 5 around the worlds
RRJ
10 air squats + 10 OHS with PVC

Lift
OHS (7-5-3...1)

WOD (Crossfit Games OPEN)

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. front rack walking lunge (38#)
8 jump over the bar burpees
25-ft. overhead walking lunge (38#)
8 chest-to-bar pull-ups = can't remember how many rounds, will update.

Super, super tough!