Training Log Archive: Seymour ButtsIn the 7 days ending May 1, 2011:
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Sunday May 1, 2011 #
CrossFit (MOBILITY) 45:00 [1]
hip capsule
shoulder capsule
shoulder capsule
Yogging 34:00 [3] 4.0 mi (8:30 / mi)
weight:198lbs
Ran 4 out to BBL and back via PA.
suuuuuper easy warmup. 10' pace first half mile letting achilles warm up.
ran on rocks/grass any rough surface, thinking of cadence.
ran in hurricanes which may have helped the achilles with the higher heel.
9:14
8:37
7:44
7:39
suuuuuper easy warmup. 10' pace first half mile letting achilles warm up.
ran on rocks/grass any rough surface, thinking of cadence.
ran in hurricanes which may have helped the achilles with the higher heel.
9:14
8:37
7:44
7:39
7 PM
Strength 36:00 [4]
weight:198lbs
Bench Press
65x10
95x10
135x8
155x5
175x5
185x5
205x5
225x2 (one to chest one to 3" off chest)...no spotter so....
205x2
185x3 slower negative
225x
Curls
Situps
65x10
95x10
135x8
155x5
175x5
185x5
205x5
225x2 (one to chest one to 3" off chest)...no spotter so....
205x2
185x3 slower negative
225x
Curls
Situps
Saturday Apr 30, 2011 #
CrossFit 1:00:00 [5]
11.6 wod at ROOTS
only managed 54.
later we did a "team 11.6" and I felt way better on the thrusters.
need to practice thrusters and kipping/
only managed 54.
later we did a "team 11.6" and I felt way better on the thrusters.
need to practice thrusters and kipping/
Thursday Apr 28, 2011 #
CrossFit 50:00 [1]
Mobility with shane
Note
weight:198lbs
hamstrings still very sore from the GM's the other day.
achilles a bit better this pm after the LAX ball massage this a.m.
R knee has pain whenever i keep it bent for a while
last couple nights woke up with pain. straighten leg out,
it goes awa. pain is about a 9 out of 10.
achilles a bit better this pm after the LAX ball massage this a.m.
R knee has pain whenever i keep it bent for a while
last couple nights woke up with pain. straighten leg out,
it goes awa. pain is about a 9 out of 10.
Wednesday Apr 27, 2011 #
CrossFit 1:00:00 [5]
WOD with Nicole
3 rounds for time
28:50....
Did i forget the last round of air squats? Wtf?
Run 100
50 pushups..hands up
Run 100
50 situps
Run 100
50 air squats
Run 100
50 good mornings
3 rounds for time
28:50....
Did i forget the last round of air squats? Wtf?
Run 100
50 pushups..hands up
Run 100
50 situps
Run 100
50 air squats
Run 100
50 good mornings
Tuesday Apr 26, 2011 #
CrossFit (Rowing-erg) 1:00:00 [4]
weight:197lbs
Nice warmup of 2500
500 Easy
500 building to steady
500 harder
500 harder
500 HARD
2x2:00 on 1:00
2x4:00 on 2:00
2x6:00 on 3:00
Monday Apr 25, 2011 #
Strength 15:00 [4]
weight:199lbs
Garage Strength
Kbell 35lb 12 curls, 4 sets
Pushups x 20
135lb bench, 4 sets.
Shoulders a bit tight.
Rested under a minute between sets.
Just to help warm up chest/choulders/opposing muscle groups before
today's gnarly FRANrap WOD.
Kbell 35lb 12 curls, 4 sets
Pushups x 20
135lb bench, 4 sets.
Shoulders a bit tight.
Rested under a minute between sets.
Just to help warm up chest/choulders/opposing muscle groups before
today's gnarly FRANrap WOD.
CrossFit 1:00:00 [5]
FRANrap...11.6 WOD for 2011 CrossFit Games OPEN
3 thrusters @ 95lb
3 pullups
6/6
9/9
12/11....ran out of time.
7 minute limit.
Warmup:
Death Stretch (quad/wall) 1 minute each leg
3x 1 minute row...first easy, then 1minute easy/30 steady, last was 1 minute hard...1:31 500 pace
20 burpees for time...31 seconds?
Tricep band stretch overhead
Chest to Bar pulup practice
Thruster warmup, 75lb, then 95, few sets each
stretching
3 thrusters @ 95lb
3 pullups
6/6
9/9
12/11....ran out of time.
7 minute limit.
Warmup:
Death Stretch (quad/wall) 1 minute each leg
3x 1 minute row...first easy, then 1minute easy/30 steady, last was 1 minute hard...1:31 500 pace
20 burpees for time...31 seconds?
Tricep band stretch overhead
Chest to Bar pulup practice
Thruster warmup, 75lb, then 95, few sets each
stretching