Training Log Archive: OLIn the 7 days ending Nov 4, 2012:
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Friday Nov 2, 2012 #
9 AM
Crossfit 15:00 [3]
10! (10, 9, 8, 7…3, 2, 1 reps) for time of:
Front Squat 95
Push Jerk 95
Toes to Bar
Front Squat 95
Push Jerk 95
Toes to Bar
Run - Treadmill hills (HILLS) 45:00 [4]
10 min w.u.
5 x (4 min hill / 3 min walk)
-at 6.2mph at 6.5 up to 6.9% incline
5 x (4 min hill / 3 min walk)
-at 6.2mph at 6.5 up to 6.9% incline
Thursday Nov 1, 2012 #
8 AM
Crossfit 15:00 [4]
slept:6.0 weight:173lbs
2 rounds of:
50 kipping pullups
75 situps
50 OHS (65lbs)
75 D.U.
Double unders were tough. Faulted alot. Fatigue lead to faults.
Took a while to get this one going.
50 kipping pullups
75 situps
50 OHS (65lbs)
75 D.U.
Double unders were tough. Faulted alot. Fatigue lead to faults.
Took a while to get this one going.
9 AM
Swim - pool (MACCA) 1:00:00 [4] 2.8 km (21:26 / km)
4 x (4 x 50, every 4th fast) on 1:00 and 0:55 for the fast
4 x (3 x 50, every 3rd fast)
4 x (2 x 50, every 2nd fast) started to get tired
4 x (1 x 50, every one fast)
-tough set. Crossfit before fatigued the arms.
4 x (3 x 50, every 3rd fast)
4 x (2 x 50, every 2nd fast) started to get tired
4 x (1 x 50, every one fast)
-tough set. Crossfit before fatigued the arms.
2 PM
Cycling - Trainer (fluid) (POWER INTERVALS) 46:00 [5] 21.28 km (2:10 / km)
ahr:145 max:170
-10 min w.u.
-3 rounds of:
4 x [1 min power/ 1 min recovery] with 4 min spin
tried to hold power at 290+ watts for the interval.
166 avg watts
legs were tired.
-3 rounds of:
4 x [1 min power/ 1 min recovery] with 4 min spin
tried to hold power at 290+ watts for the interval.
166 avg watts
legs were tired.
Tuesday Oct 30, 2012 #
5 AM
Run - Treadmill (THRESHOLD LADDER) 44:00 [5] 4.5 mi (9:47 / mi)
slept:4.0 weight:173lbs shoes: Asics Gel Trainer (#2)
5 min w.u.
3 rounds of:
- 1 min 10/10 (9.0 mph)
- 3 min at 9/10 (8.0 to 7.5 mph)
- 5 min at 8/10 (6.7 - 7.0 mph)
Had to stop a few times.
-May have gone too hard on the first one,
-or didn't do a good enough warm up,
-or not enough sleep
-legs were sore from yesterdays squats
3 rounds of:
- 1 min 10/10 (9.0 mph)
- 3 min at 9/10 (8.0 to 7.5 mph)
- 5 min at 8/10 (6.7 - 7.0 mph)
Had to stop a few times.
-May have gone too hard on the first one,
-or didn't do a good enough warm up,
-or not enough sleep
-legs were sore from yesterdays squats
6 AM
Crossfit (Hanging snatches) 10:00 [4]
1-1-1-1-1-1--1 reps of hanging snatches.
did 115 lbs and worked on technique.
Was thinking of trying 135 but I think it was too much weight.
did 115 lbs and worked on technique.
Was thinking of trying 135 but I think it was too much weight.
Monday Oct 29, 2012 #
5 AM
Swim - pool (Back, Breast) 30:00 [2] 1.2 km (25:00 / km)
slept:7.0 weight:174lbs
2 x 200 e w.u.
3 x 100 kick, y/t/e
4 x 100 (50k/50t)
3 x 100 kick, y/t/e
4 x 100 (50k/50t)
3 PM
Crossfit 20:00 [4]
7 x 3 Front squat (got up to 185 lbs)
3 rounds of:
9 hang cleans (95 lbs)
12 box jumps, 24"
15 KB swings (45 lbs)
3 rounds of:
9 hang cleans (95 lbs)
12 box jumps, 24"
15 KB swings (45 lbs)