Training Log Archive: cramptoniteIn the 7 days ending Dec 8, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Dec 8, 2013 #
9 AM
Spin 50:00 [4]
Stair climber 25:00 [3]
100 floors
Stretching warm up/down 20:00 [1]
Full on lacrosse ball / roller session on the legs.
Saturday Dec 7, 2013 #
11 AM
Crossfit (Bootcamp) 45:00 [5]
Basically no warm-up (late)
14 min AMRAP
40 Double unders, air squats, burpees, sit-ups, jumping pull-ups
- 10 burpees on round 2
3 x 8min with 1 min rest
1- 40 box jumps, 5 burpee suicides (10 yd / 20 yd there & back, 5 burpees at every stop, 20 in total). Two full rounds + 20 box jumps
2- 8m rowing (on 7) 2057m
3- 20 partner WBs, 20 KBs. 2 full rounds plus 10 WBs
14 min AMRAP
40 Double unders, air squats, burpees, sit-ups, jumping pull-ups
- 10 burpees on round 2
3 x 8min with 1 min rest
1- 40 box jumps, 5 burpee suicides (10 yd / 20 yd there & back, 5 burpees at every stop, 20 in total). Two full rounds + 20 box jumps
2- 8m rowing (on 7) 2057m
3- 20 partner WBs, 20 KBs. 2 full rounds plus 10 WBs
Crossfit warm up/down (Mobility) 20:00 [1]
Full stretching
Piriformis smash (tight after rowing).
Piriformis smash (tight after rowing).
Friday Dec 6, 2013 #
6 AM
Crossfit (Lift) 20:00 [2]
Split jerk
3x3 @ 77.5% (and not a decimal more...)
145 lb Steady shoulder improvement
3x3 @ 77.5% (and not a decimal more...)
145 lb Steady shoulder improvement
Crossfit (WOD) 36:33 [5]
Killer WOD
50 double unders
6 rounds of 'barbell complex':
- 6 x deadlifts, hang cleans, front squats, push presses, bac squats
18 pull-ups
6 more rounds of hell as per above
50 double unders to finish
Rx was 95lb barbell, I did 85lb (good call)
36:33
Did 18 DUs in a row, a new best
50 double unders
6 rounds of 'barbell complex':
- 6 x deadlifts, hang cleans, front squats, push presses, bac squats
18 pull-ups
6 more rounds of hell as per above
50 double unders to finish
Rx was 95lb barbell, I did 85lb (good call)
36:33
Did 18 DUs in a row, a new best
Thursday Dec 5, 2013 #
6 AM
Hockey 50:00 [4]
Full two lines, tie game back and forth all the way.
Monday Dec 2, 2013 #
6 AM
Crossfit (Lift) 20:00 [3]
Snatch - 3x3 85%
105 lb, tried one at 115lb but backed off - focus on form.
Keys - point toes forward, active catch (core and shoulder)
105 lb, tried one at 115lb but backed off - focus on form.
Keys - point toes forward, active catch (core and shoulder)
Crossfit (WOD) 7:30 [5]
77 burpees with 3 pull-ups every 30 seconds.
Crossfit warm up/down (Mobility) 25:00 [2]
Warm-up
Mobility - lat stretch
Ring hold, twist to side with thumbs up
2 minutes per side (a bit of a killer actually)
Standard stretching
Mobility - lat stretch
Ring hold, twist to side with thumbs up
2 minutes per side (a bit of a killer actually)
Standard stretching