Did crazy Cross Fit training today. Main set was 20min as many as you can do of:
3x (5 chin-ups, 10 push-ups, 15 squats)
500m row on erg machine
Got through 3x + almost all 3x (5 chin-ups, 10 push-ups, 15 squats) less 8 squats. Most in whole group and previous group!! Yahhahh. Legs were shaking uncontrollably by the end.
Gorgeous day out, great run around hill-side in Fish Creek Park. Very icy but Kahtoolas were boomer!! Felt good and awful off and on. Back hurt a bit by end. Can't loose running fitness .... nooooo.....
4x200 IM (by 200) - 50kick, 50drill, 100 fast swim on 3:55
12x50 Fr w/ fins - 15m underwater, fast break-out off each wall on :50
12x50 - 25fast, 25easy on 1:00
4x25 all out from dive
200 easy
All day fiesta skiing. Had a friend here from NZ and didn't stop for the whole day. Lots of straight liners and hiking. Fun times. Right ankle killed by the end!!!@#$%
Weights circuit
Crunchies 3 x 50
Bicept curl 3 x 12 - 24lbs
Shoulder press 3 x12 - 24lbs
Single leg step-up 3x 12 - 25lbs/side
Lat pull down - 3 x 12 - 7bar
Lower leg lifts - 3x25 alt straight leg, bent leg
Squats - 3x12 - 120lbs
10 x McHugh Bluff Stairs
1-5: run bottom 6, walk/run top 5
6-8: run bottom 5, walk/run top 6
9-10: run all, stop at each landing (4x) to do 25 dips, 50 bike abs, 25 push-ups, 30 sec plank
Run with Jackson!! Been a while .... he definitely didn't want to go, especially in the dark with a head lamp. So turned around just before big coulee. Shorter than I wanted but nice to get out.
Weights45:00 [4]
Ohhh weights where have you been .... have done you in SOOOO LONG!!! Just warm-up weights to get back into it.
Single leg step-up squats
Bicep Curl
Lat Pull-down
Bicycle crunchies
V-Sits
Plank
Squats
Rotator cuff band