Training Log Archive: mariaamaya

Warm Up
RRJ
10 air squats + 10 GHD
RRJ
10 PVC Shoulder Pass throughs + 10 Around the Worlds
RRJ
10 Shoulder Shrugs + High Elbows + hip pop (Prep work movements for the Snatch)

Lift
Snatch – 5 x 5 (33#... left shoulder really hurting)

MetCon
Teams of Two – 18 mins (or?)

100 sit ups
Row until complete (switch)

100 Russian Twists
Row (switch)

100 Flutter kicks
Row (switch)

100 crunches
Row (switch)

WOD

32 Front Squats (75#)
32 KBSwings (36#)
8 burpees over your partner

32 hang power cleans
33 push press single KB
8 burpees over your partner

33 chest to bar pull-ups
32 box jumps (20")
8 burpees over your partner

33 push-ups
33 barbell rows
8 burpees over your partner

Tough but not as difficult as I thought it would be.

Run 1: 2:30:00 long, flat run at mostly easy pace. But treat this like a fartlek by mixing in some faster running throughout the middle 2hrs (ie treat first and last 15:00 as the warm up and cooldown). No set schedule but try to get a total of about 30:00 of harder running mixed in. The goal is to not go any slower than normal easy pace during the non-hard part, so don’t run any of the fartleks too hard!

Okay, went out really slow. Did the first few strides that lasted about 3-6 min but I think I went out a bit too fast. As the strides went on, they got slower even though the slow pace maintained as instructed. The strides/intervals just slowed and slowed until the easy pace was the same. I think I ended up doing about 6-8 intervals.

Tough run and I don't it should have been! :(

Slept in, no run, no crossfit, no work!

Needed the day off sooooo bad! What a relaxing day.

I think this was just a flat recovery run. I'm not quite sure... because I was so tired.

So, at this point I was starting to seriously feel the burn out. I was barely dragging my feet during this run. Yesterday's run was enough to run me down, the long hours and everything else has done me in.

Warm up
RRJ
RRJ
RRJ
10 Front Squat (warm up weight)

Lift
Front Squat
5-5-3-1

MetCon
+Strength Day+

Bear Complex
5 Rounds

A round = 7 times of: (65#)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Warm up
.27 miles, 6:00 min

Run 2: Ladder workout outdoors on a flat road, or on the TM. After an easy 15:00 warmup and a few short strides, run 1 x 10:00, 1 x 6:00, 1 x 3:00, 1 x 6:00, 1 x 10:00 with 2:00 very easy jog recoveries between each. Go about 7:40 pace for the 10:00 steps, 7:20 for the 6:00 steps, and 6:50 for the 3:00 step. Try to hit at least the same paces on the way back up the ladder. This is the key part of the workout because you are having to run longer repeats after getting very tired. It is similar to the hill progression runs where you do 2 or 3 separate progressions. Finish with another 10:00 - 15:00 easy run cool-down.

This ladder run was ridiculous!! A LOT harder than I would have ever expected! and for the first time I was not able to finish the total run.

So, I started with the usual:
0-15 min @ 5.8 mph
15-19 X 4 strides @ 10.5

Catch my breath time:
19-25 flat, easy @ 6.0 mph

Okay, time to start

25-35 flat @ 7.8 mph (7:41 m/m)
35-37 flat @ 6.0 mph (BREAK)

37-43 flat @ 8.2 mph (7:19 m/m) - wondering how in the world I will be able to do this whole run!
43-45 flat @ 6.0 mph (BREAK) - I decide I will only stop after the 3 min sprint.

45-48 flat @ 8.4 mph (7:08 m/m - oops! Forgot it was supposed to be 6:50 m/m)
48-50 flat @ 6.0 mph (BREAK)

At this point, I can't go any further! But I decide I have to keep pushing. Why does this hurt so much?

50-53 flat @ 8.2 mph (7:19 m/m) - I only did 3 min instead of the prescribed 6 min.
53-55 flat @ 6.0 mph (BREAK)

55-60 flat @ 7.8 (7:41 m/m) - I only did 5 min instead of the prescribed 10 min.
60-62 flat @ 5.8 mph (BREAK)

Cool down
62-72 min flat @ 6.0 mph
72-75 min flat @ 6.2 mph

Cool down
5:00 min, .27 miles

Not sure if it was my total 151 hours of work over the past two weeks, the sleeping only 6-7 hrs a night, that time of the month when I'm just super tired, my stomach virus last week that didn't really affect me that bad or something else!! I'm super tired.

Run 3: 25:00 uphill tempo run on treadmill, at the shallowest combo which is 8:30 / 4%. Do 15:00 warmup and a few strides before, and then your normal cool-down.

I knew this was going to be a difficult run but I wasn't aware that it would be so tough!! I was dying...!

Warm-up
Walk .29 miles, 6:00 min

So, I started with a normal warm-up:
0-15 easy, flat at 5.8 mph

Then I did my strides, but this time a little faster than normal:
15-19 X 4 strides @ 10.5

A short cool down to catch my breath:
19-25 easy @ 6.2 mph

Then I started the tempo from 25-50 min:
I knew I wasn't going to be able to hold 8:30 m/m but I figured I had to at least try. I held for 2 min then decided to continue dropping speed every two minutes by .1 mph. I knew I would have to hold incline and total time.

I started at 25 min @ 7.1 mph (8:27 m/m)
@ 27 min I dropped down to 7.0 mph (8:34 m/m)
@ 29 min I dropped down to 6.9 mph
@ 31 min I dropped down to 6.8 mph
@ 33 min I dropped down to 6.7 mph

and so on and so forth...
I finished at 47 min, at 6.0 mph (10:00 m/m)

I will admit that by 6.5 mph or 6.4 mph I probably could have held longer than 2 min but at this point, I was wasted!

@ 50 min I dropped down to flat @ 6.0 mph
@ 52 min I went up to 6.1 mph
@ 54 min up to 6.2 mph
@ 56 min up to 6.3 mph
@ 58 min up to 6.4 mph

Finished at 60 min @ 6.4 mph
@ 60:00 up to 6.5 mph
@ 62 min up to 6.6 mph
@ 64 min up to 6.7 mph

Cool Down
Walk 5:00 min, .28 miles

Super tough hill climb but one I really needed to do.

Warm Up
RRJ
Frankenstein (2nd light pole & back)
RRJ
10 squat jumps
RRJ
10 deadlifts (light/warm up weight)

Lift
Deadlift (5 – 5 – 3- 1) (83#, 113#, 133#, 153#)

MetCon
*5 Rounds* for Time (time cap)

40 KB swings (16/24 kg)
30 Wall Balls (14/20)
20 Box Jumps (20/24)
Sprint 100 m (Gazebo & back) (fast!)

Hating life! I think the run was so tough and I've been having stomach issues, I was actually bonking - which never happens to me. I barely had the energy to finish 2.5 rounds!