Training Log Archive: runninghils

Warm-up - Run 400m, 30/20/30

Workout: Tabata (35 lb) 0:20 on 0:10 off, 8 rounds, 1:00 between movements
Thrusters - 72
Strict Press - 58
Overhead squat - 53
Push Press - 75
Front Squat - 73

Strength: Strict press 5x5 every 3 min
50*55*60*65*70
Getting tough, but probably not maxed out

C • You sure like your crossfit. 7

Trainer and Netflix... just a recovery type ride after Crossfit.

W/U - 10 minutes of: 6 turkish get-ups (15 lb) 1 minute jump rope, repeat

Workout: 5 rounds for time
20 over the box (20")
15 hang power snatch (50 lb)
10 burpee over bar
Time: 16:48

Strength: Overhead Squat 5x5 every 3 min
65*70*75*75*75
Unfortunately, I got stuck at 75 because when I went up to 80 my right shoulder started acting up and I couldn't work it out. Perils of doing strength second, I guess.

10 min warm up
ladder with 1 minute recovery in between
1-3-5-7-3-1
Ride rest of the time.

On a side note, I am now really into Orange is the New Black.

10 Min warm up
5 x 6 min intervals (middle 2 standing)
3 min recovery

jj/squat/mc/js warmup

Strength - Bench 5x5 every 3 min
65*75*80*85*90 - Failed on lift #3 for the 90 round

Workout - 15 minute AMRAP
15 wall balls (15 lb)
15 KB swings (35 lb)
15 Ball Slams (20 lb)
7 rounds +6 reps
Jammed my pinky finger on the second to last round of wall balls. Ouch! May have to call in sick to work tomorrow ;)

Approximate because I forgot to start the bike computer. Watched an episode of orange is the new black so I think that pretty much covers it.

First ski of the year! Forbush had about 10 inches that they were able to groom into a decent, but thin, base. It was AWESOME! Nice and firm, very little debris sticking through the snow. Slightly bumpy but not bad. I skied on my rock skis, but I think the race skis would have even been safe.

Skied the first loop with Dick, who I ran into at the trail head, so that was fun to have company. I fell 3 times in the first loop while I was trying to get my balance, but the next two were good and I slowed down, focused on technique, and kept the HR under control, which is actually hard on some of these hills. They're not long, but they're steep and frequent. Trail signs said 7.9k/loop, but strava differed. I know it was pretty bendy and twisty, so I probably lost some there, but I think the 7.9K included some parts that weren't open yet. Just went with what was recorded.

So, who wants to come up North with me for a free ski lesson next weekend? Or just ride together to ski... whatever. We can pack lunches and have lunch in the lodge between laps (or after we're done)

Warm-up 15
3x12 min intervals, building
3 min recovery
Just ride rest of the time.

Tis the season for watching Rom-coms on the trainer during my workouts. I'm already caught up with Big Bang Theory and New Girl, so I went ahead with the Netflix subscription