Training Log Archive: mariaamaya

WARM UP
RRJ
Grapevine or Karaoke down and back from bearcats
RRJ
10 shoulder pass-thus + 10 good Ams
RRJ
4 downward dogs + 4 upward dogs + 4 front squats (PVC or Naked bar)

LIFT

Front Squat (5-5-5) (65#, 75#, 85#)

RECOVERY WOD

4 Rounds or AMRAP

30 V-ups
60 Bicycles (L, R, 1)
30 Weighted Sit-ups (15# plate)
60 Flutter Kicks (L, R, 1)
30 Toe Touches
60 Mountain Climbers (L, R, 1)
Run to North Wall & Ball

2 rounds + 6 V-ups

Super long day yesterday! Started at 9am, well with the workouts - started at 5am and ended at 9pm.

Went to bed last night and just couldn't sleep. Finally fell asleep at 2:30-3am this morning. There was no way I was going to run. So, I got up for crossfit. Surprised that I wasn't really dragging. Got the workout done and felt so much better afterwards, actually energized me. It felt like I just took the day off - so weird, I guess just doing a crossfit workout and not running IS taking a day off! Crazy.

Cardio 5: 45:00 - 60:00 spinning, etc. You can always day an uphill TM walk but I’m only going to show that every other week for now, usually on a week w/o a running hill workout to limit the time you are on the treadmill.

45 min uphill walk

Exhausted! But I did it.

0-15 min @ 3.0 mph (Hill Program Level 10)
15-30 min @ 3.1 mph
30-35 min @ 3.2 mph
35-40 min @ 3.3 mph
@ 41 min @ 3.4 mph
@ 42 min @ 3.5 mph
@ 43 min @ 3.6 mph
@ 44 min @ 3.7 mph

Good walk, heart rate only got up to 111, felt a little too easy.

WARM UP
RRJ
8 around the worlds + 8 shoulder pass-thrus
RRJ
5 push ups + 5" worms
RRJ
10 leg swings (S2S) + 10 leg swings (F2B)

LIFT
Snatch (5-5-5) (35#, 45#, 45#)

HERO WOD
"MGHEE"

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

As many rounds as possible in 30 min
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

= Maybe 15 rounds...? not sure but super tough!

Run 1: 3hr easy long run around compound, and optionally with some hillier running on TM as part of the run.

So I felt a little tired today. My left leg (knee) was hurting when I started, normal pain I've had my whole life, so nothing weird.

I went out slow and the tunnel showed that at 5 min I had already run 1 mile, so I accounted for that in my calculations. Okay, I did a little over an hour then I jumped on the treadmill for a full hour and did "Sean's" Hill Program at Level 10.

I used the following speeds for the hills:
1.5 @ 5.8 mph
2.5 @ 5.6 mph
3.5 @ 5.4 mph
4.5 @ 5.2 mph
5.5 @ 5.0 mph
6.5 @ 4.8 mph
7.8 @ 4.6 mph

Then I got off and ran for another 45 min to make the full 3 hours but after those little hills I was beat!

I guess after everyone heard I hadn't taken a day off for 19 days, they decided I needed a day off. As did I. It didn't hurt that I had to be up at 3am for an early morning flight out to another camp for some training.

It's well deserved and I do feel like I needed the day off. Not only is it a day off from running but also a day off from crossfit. :)

No scheduled run, just felt like I needed to go out and do something! Totally fatigued today!!

STRENGTH & POWER DAY!

Warm Up
RRJ
10 Good Mornings + 10 shoulder pass throughs (PVC) + 10 around the worlds
RRJ
Kirschner Forearm Stretch on bench + 4 Downward dog + 12 GHD Back Ext.
RRJ
2 hang cleans + 2 front squats + 2 push press + 2 back squat + 2 barbell lunges (each leg) [Warm Up Weight: PVC or naked bar]

Lift
Clean
5 - 5 - 5 (coulldn't do all three sets, only did one at 65#)

WOD

20 min AMRAP:

Put 65# on the bar! Wow, that was heavy. Did 2 full rounds + 10 HC, 10 FS, 10 PP, 10 BS + 2 BL

10 Hang Cleans
10 Front Squats
10 Push Press
10 Back Squats
10 Barbell Lunges (each leg)
10 burpees
:30 seconds rest

Run 2: Minute on/Minute off flat workout, for 24:00. Start with an “on” minute of about 6:50 pace and then do an “off” minute at 8:30. Do the normal 15:00 warmup (flat jogging) and a few strides before, and at least 10:00 of easy jogging after the workout.

So we invited Greg to come along today. He had been complaining of not increasing speed, even will all the running he's been doing so I told him to come out. He joined Sean and I, we taught him strides. Then we did the workout - almost as prescribed.

Of course since it was the 3 of us, and we are all competitive, we hit it hard.... harder than we should have. We were probably doing 6 mpm and our rest was probably 12 mpm - not what you wanted at all. So, I will need to work on that speed.

Nevertheless, it was a great run! I feel amazing right now.

Warm up
RRJ
10 jump squats + 10 ring rows or pull ups
RRJ
10 Good Mornings (PVC) + 10 GHD Back Extensions
RRJ
20 alternating toe touches + 5 inch worm push ups

No Lift – because….

WoD

400 lb Tire Flips
(Goal: 600 m or 30 mins, whichever happens first)

SUPER TOUGH!!

Run 4: 60:00 flat recovery run.

Our people usually leave from the soccer field and I run by there every morning on my run. Anyway, a good friend left there this morning, needless to say, I stopped and chatted with her for a bit, which shortened my run a tad.

Nice, easy run.