Training Log Archive: josiahIn the 7 days ending Oct 22, 2016:
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Saturday Oct 22, 2016 #
strength (Axis CrossFit) 1:00:00 [3]
wu.
partner wod w/ tim.
30 clean & jerk 135
400m wall ball run
50 toes to bar
50 burpees over bar
400m wall ball run
30 clean & jerk
partner wod w/ tim.
30 clean & jerk 135
400m wall ball run
50 toes to bar
50 burpees over bar
400m wall ball run
30 clean & jerk
Friday Oct 21, 2016 #
strength (Axis CrossFit) 1:00:00 [3]
wu.
strength:
2 min max reps bench
2 min rest
2 min max reps bench
1st 2 min - 27 reps
2nd 2 min - 12 reps... ouch.
wod:
4 rounds of:
20 front rack lunges 95lbs
20 box jumps
10 ring row
5 ring dips
strength:
2 min max reps bench
2 min rest
2 min max reps bench
1st 2 min - 27 reps
2nd 2 min - 12 reps... ouch.
wod:
4 rounds of:
20 front rack lunges 95lbs
20 box jumps
10 ring row
5 ring dips
cycling (assault bike) 25:00 [3] 8.0 mi (3:07 / mi)
:30 easy
:30 hard
:30 hard
Thursday Oct 20, 2016 #
strength (Axis CrossFit) 1:00:00 [3]
long wu.
wod:
2 mile assault bike max effort
Time: 4:44
2,000m row max effort
Time: 7:12
Zapped from the bike, so didn't do as well on row.
5 sets of:
20 back ext. on ghd
:30 hand stand hold
wod:
2 mile assault bike max effort
Time: 4:44
2,000m row max effort
Time: 7:12
Zapped from the bike, so didn't do as well on row.
5 sets of:
20 back ext. on ghd
:30 hand stand hold
Wednesday Oct 19, 2016 #
strength (Axis CrossFit) 1:00:00 [3]
wu.
strength:
snatch complex
2 reps of snatch high pull + 1 snatch
technique work... up to 115lbs
wod:
tabata
push ups
kb swings
ring row
strength:
snatch complex
2 reps of snatch high pull + 1 snatch
technique work... up to 115lbs
wod:
tabata
push ups
kb swings
ring row
cycling (assault bike) 40:00 [3] 12.0 mi (3:20 / mi)
20 min easy.
20 min of
1 min hard effort + 15 sit ups
20 min of
1 min hard effort + 15 sit ups
Tuesday Oct 18, 2016 #
strength (Axis CrossFit) 1:00:00 [3]
wu.
strength:
3 rounds not for time
8 strict pull ups
10 ring rows
15 hollow rocks
wod:
75 thrusters at 95lbs
*every time you break, you do 20 double unders
strength:
3 rounds not for time
8 strict pull ups
10 ring rows
15 hollow rocks
wod:
75 thrusters at 95lbs
*every time you break, you do 20 double unders
cycling (road) 1:00:00 [3] 17.0 mi (3:32 / mi)
Didn't plug in my watch, so distance a guess.
had bike in car. legs fatigued from yesterdays squats/todays thrusters... but felt good. Looking to ride more. good for the mind.
had bike in car. legs fatigued from yesterdays squats/todays thrusters... but felt good. Looking to ride more. good for the mind.
Monday Oct 17, 2016 #
strength 35:00 [3] 10.0 mi (3:30 / mi)
assault bike before class.
strength (Axis CrossFit) 1:00:00 [3]
wu.
strength:
10 min emom
even: back squat (135 for me due to tightness in back).
odd: box jump 30 inch box.
wod:
40 chest to bar pull ups
.4 mi bike
40 sumo deadlift high pull (70lb kb)
.4 mi bike
40 burpees to target
.4 mi bike
strength:
10 min emom
even: back squat (135 for me due to tightness in back).
odd: box jump 30 inch box.
wod:
40 chest to bar pull ups
.4 mi bike
40 sumo deadlift high pull (70lb kb)
.4 mi bike
40 burpees to target
.4 mi bike