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Training Log Archive: josiah

In the 7 days ending Oct 22, 2016:

activity # timemileskm+ft
  strength6 6:35:00 10.0 16.09
  cycling3 2:05:00 37.0(3:23) 59.55(2:06)
  Total6 8:40:00 47.0 75.64

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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

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

cycling (assault bike) 25:00 [3] 8.0 mi (3:07 / mi)

:30 easy
: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

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

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

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

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.

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

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