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Training Log Archive: josiah

In the 7 days ending Sep 24, 2016:

activity # timemileskm+ft
  strength5 7:10:00
  cycling1 1:02:00 16.45(3:46) 26.47(2:21)
  Total6 8:12:00 16.45 26.47

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SuMoTuWeThFrSa

Saturday Sep 24, 2016 #

strength (Axis CrossFit) 1:00:00 [3]

Partner wod w/ troy and tim.

this one hurt.

5 rounds of:
45 cal row (while one partner hand stand hold, and other plank)
45 pull ups
45 wall ball sit ups

buy out: 400m farmer carry 75 lb kb each arm.

Friday Sep 23, 2016 #

strength (Axis CrossFit) 1:00:00 [3]

wu.

strength:
10 min emom
8 bench press #145
15 russian kb swing 53lb

wod:

100 burpees
+ 3 thrusters (95#) on every minute.

ouch.

strength (Axis CrossFit) 30:00 [3]

30 min on assault bike after class.

strength 15:00 [3]

15 min on rower.

3k.

Thursday Sep 22, 2016 #

strength (Axis CrossFit) 1:00:00 [3]

wu.

strength:
(adding 10 lbs to 90% of max)
5 reps @ 75% of 90%
3 reps @ 85% of 90%
1+reps @95% of 90%

wod:
(still can't run so coach h put together one for me)
1 mile assault bike
1,000 m row
1 mile assault bike
1,000m row

Wednesday Sep 21, 2016 #

strength (Axis CrossFit) 1:00:00 [3]

brutal.

wu.

wod:

50 cal row
40 wall ball
30 ring dip
20 front squat 135lbs
10 burpee over bar
20 front squat 135
30 ring dip
40 wall ball
50 cal row

strength (assault bike) 40:00 [3]

did 30 sec hard 30 sec easy for 30 + mins w/ a 5+ min cool down.

was around 12 mi

Tuesday Sep 20, 2016 #

strength (Axis CrossFit) 1:00:00 [3]

wu.

strength:
superset
4 sets of:
8 pendlay row
15 ring push ups

wod:
9 min amrap
4 power snatch
6 pull up

strength (Axis CrossFit) 45:00 [3]

A young guy at cf asked me a couple months ago if I would row 10k w/ him. I said yes.

He asked me today if I would...

rowed 12k.

Sunday Sep 18, 2016 #

cycling (road) 1:02:00 [3] 16.45 mi (3:46 / mi)

nice ride. nice day

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