Training Log Archive: Bridge

15 minute erg warmup, 3300 meters

Shoulders in the Crossfit room
-DB Shoulder Press (4x4-8 @ 30 lbs)
-Chin-ups (4 x 10)
-Lat raises (4 x 10 @ 15 lbs)
-DB Arnold Press (4 x 8 @ 25 lbs)
-DB Shrugs (4 x 8 @ 55 lbs)
-Seated DB Rear Delt Raise (4 x 8 @ 30 lbs)

Abs (2x)
-Med Ball Russian Twists (10 @ 25 lbs)
-Hanging leg raises (15)
-Decline crunch w/ 25 lb med ball (20)
-2 min plank
-2 min 6 inches

Sufferfest bike workout. Focus on climbs and steady pace on high resistance.

15 min bike warmup

Biceps and Triceps
-Standing Curls (1 x 15 w/u @ 20 lb DBs, 3 x 10 w/ 50 lb barbell)
-Incline Curls (3 x 10 @ 20 lbs)
-Concentration Curls (2 x 12 @ 20 lbs)
-Wrist Curls (3 x 12 @ 20 lbs)
-Seated Triceps Extensions (1 x 15 w/u w/ 30 lb DB, 3 x 12 w/ 35 plate)
-Triceps kickbacks (3 x 12 @ 20 lbs)
-Dips (2 x 12)

Abs (3 x 20)
-Incline Crunch w/ plate
-Plate russian twists
-Leg raises

C • Killing it! 1

Throughout day.

38 minute Sufferfest bike workout focusing on speed. 20 x 15 sprint/15 easy, 4 min recovery, repeat, with warmup and cooldown.
5 min abs.

Update after PT evaluation:
-No running for the next two weeks
-Spring Break to be used as "hard" rest period in order to get back on my feet (pun intended) and ready to ease back into training
-Focus will continue to be on maintaining (and improving) cardiovascular fitness through biking/swimming
-Also will continue to integrate lifting to keep things fun and to reduce risk of injury
-JWOC team trials is the goal. Must maintain PATIENCE and positivity to get there.

C • Stretching 4

Short workout at 1500 because of drill and Founder's Day dinner.
Bike: 5 min w/u, 5 x 1 min a bit quicker than tempo pace/2 min quick recovery. Looked at map
Crossfit room: 3 x 10 pull-ups/20 push-ups, 3 x 10 chin-ups/10 diamond push-ups, 3 x 4 corncob pull-ups/10 divebomber push-ups

Tried run/walking, but my foot started hurting so stopped.

30 min HIIT on the bike and 5 min abs was all I could do. exhaustion and negative thoughts were just too much to hold back today. it sucks being perpetually injured with no end in sight.

Walked the rec yellow course. Very easy, foot felt somewhat better.