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Training Log Archive: bbrooke

In the 30 days ending Nov 30, 2009:

activity # timemileskm+ft
  Strength / Stretching11 9:50:26 1.25 2.01
  Run / Hike5 4:02:11 16.79(14:25) 27.02(8:58)
  Total13 13:52:37 18.04 29.03
averages - sleep:6.7 weight:122lbs

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Saturday Nov 28, 2009 #

Run / Hike 1:58:00 [3] 5.17 mi (22:49 / mi)
slept:8.0 shoes: Saucony ProGrid Guide TR


Hike at Dawson Butte Ranch with Troy and Coco.



C • Can one walk to the top of ... 2

Wednesday Nov 25, 2009 #

Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:121lbs shoes: Saucony ProGrid Guide TR


  • Jumprope & stretching to warm up.

  • Filthy Fifty (aka "Earn Your Turkey" workout):

    - 24" box jumps x 50
    - jumping pull-ups x 50
    - 35# kettlebell swings x 50
    - walking lunge steps x 50
    - knees to elbows x 50
    - 35# push-press x 50
    - 35# good mornings x 50
    - 10# wall balls x 50
    - burpees x 50
    - double-unders x 50

    I actually did this as two rounds of 25 each. And I got probably less than five successful double-unders... Took me about 45:00 total.

    • C • That is a serious workout 3

    Tuesday Nov 24, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:6.0 weight:121lbs shoes: Saucony ProGrid Guide TR


    Missed my window of opportunity for a run again today...

  • Warm-up / stretching.

  • Squats x10, push-ups x15, 35# thrusters x10, 35# bent-over rows x10, 35# good mornings x10, 35# power snatch x 10.

  • Technique practice on clean and jerk, 20#.

  • Clean and jerk repetitions, working up to one-rep max (70#).

    • Monday Nov 23, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:6.0 shoes: Saucony Grid Omni TR


    I had hoped to run before the class, but I was stuck at work and barely made it to class on time (and now I'm back at work...).

  • Jumprope and stretching to warm up.

  • 60 seconds at each station: heavy jump rope, medicine ball, kettlebell walk, and box jumps.

  • Five rounds: negative pull-ups x 5 / 35# overhead squat x 5.

  • Five rounds:

    - 35# sumo deadlift high-pull -- max reps in 30 seconds
    - 60 seconds rest
    - burpees -- max reps in 30 seconds
    - 60 seconds rest

    I got nine reps on every round of burpees; SDHP reps ranged from 11 to 13.

    • Saturday Nov 21, 2009 #

    Run / Hike 32:02 [3] 3.0 mi (10:41 / mi)
    slept:7.0 weight:121lbs shoes: Saucony ProGrid Guide TR


    Easy jog at Davidson Mesa.

    Calves still incredibly sore after last Sunday's hilly run... Not sure if it's just the hills, or hills + clunky hiking shoes instead of running shoes.

    Thursday Nov 19, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:8.0 weight:121lbs shoes: Saucony ProGrid Guide TR


  • Jump-rope, easy 500m row, and stretching to warm up.

  • Miscellaneous box jump / agility drills.

  • As many rounds as possible in 20 minutes: 5 pull-ups (w/ red band) / 10 push-ups / 15 squats. I completed 12-2/3 rounds. Did "real" push-ups for 7 rounds, modified push-ups for the last 5 rounds.

    • Monday Nov 16, 2009 #

    Run / Hike 33:00 [3] 3.0 mi (11:00 / mi)
    slept:6.0 shoes: Saucony ProGrid Guide TR


    Easy jog through Interlocken.

    Strength / Stretching (CrossFit) 1:00:00 [3]


  • Dynamic warm-up.

  • 10 each -- pull-ups, push-ups, sit-ups, back extensions, squats & GHD sit-ups.

  • 3 x 5 w/ 20# bar to warm up -- dead lift, back squat & good mornings.

  • 5 rounds: 13 jumping pull-ups / 10 35# thrusters / 60-second row.


    • Sunday Nov 15, 2009 #

    Run / Hike hills 34:35 [3] 3.02 mi (11:27 / mi)
    slept:10.0


    A snowy jog through Troy's neighborhood, with Coco.

    Strength / Stretching 5:00 [3]


    Sit-ups 25 x 2
    Push-ups 10 x 2

    Saturday Nov 14, 2009 #

    Event: The Ultimate XC (50 km, 20 miler and 10 miler)
     

    Tuesday Nov 10, 2009 #

    Run / Hike (CrossFit) 24:34 [3] 2.6 mi (9:27 / mi)
    slept:4.0 weight:123lbs shoes: Saucony ProGrid Guide TR


    Three-mile run (which was actually 2.6 miles, according to gmaps-pedometer...since my &^*$% ForeRunner takes about 20 minutes to lock-in on satellites lately...)

    C • Do you think resetting it would help? 3

    Strength / Stretching (CrossFit) 35:26 [3]


    Marine Corps physical fitness test:

  • max dead hang pull-ups (I got zero, but they allowed me one kipping pull-up -- add five points per pull-up).

  • three-mile run (24:34 -- deduct 1 point for every 10 seconds over 18:00)

  • max sit-ups in two minutes (76 -- one point each).

    That gave me a score of: (1*5) + (100-40) + (76*1) = 141

    • C • what is consideered a good ... 2

    Monday Nov 9, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:6.0 shoes: Saucony Grid Omni TR


  • Jumprope & dynamic stretching to warm up.

  • Two sets of 10 each -- (assisted) pull-ups and 35# "good mornings".

  • Some medicine ball drills, but my partner and I got stuck with a basketball (WTF?). On the first toss, I accidentally threw it over her head and across the room, using my usual medicine-ball oomph. Oops.

  • Deadlifts, working up to ~90% of max:

    85# x 10
    100# x 5
    135# x 3
    135# x 3
    135# x 3
    145# x 1
    155# x 1 (with awful form, all back...)
    145# x 1

    Still wimpy compared to others, but at least I'm exceeding my body weight.

  • Much harder than I expected it to be:

    60 seconds of squats (as many as possible)
    60 seconds of burpees
    30 seconds of squats
    30 seconds of burpees
    15 seconds of squats
    15 seconds of burpees

    • Thursday Nov 5, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3] 1.25 mi (48:00 / mi)
    slept:6.0 weight:123lbs shoes: Saucony ProGrid Guide TR


  • Jumprope, 400m jog and dynamic stretching to warm up.

  • Various 10# medicine ball drills.

  • Four rounds for time: run 400m / situps x 50. 17:46.

    • Wednesday Nov 4, 2009 #

    Strength / Stretching (CrossFit) 1:10:00 [3]
    slept:7.0 weight:123lbs shoes: Saucony ProGrid Guide TR


  • Jumprope, 500m run, and dynamic stretching to warm up.

  • Three rounds of: sumo deadlift high pull w/ 20# kettlebell x 15 / (assisted) static pull-ups x 5 / hanging leg raises x 5 / pushups x 5.

  • 10-8-5 press to warm up, 35#. 3-3-3 press @ 55#. 1-1-1 press @ 60#.

  • For time:
    - Three rounds of (55# push press x 6 / box jumps x 12 )
    - 1 minute rest
    - Three rounds of (30# sumo deadlift high pull x 12 / 15-yard bear crawl)
    - 1 minute rest
    - Three rounds of (55# push press x 6 / box jumps x 12 )
    - 1 minute rest
    - Three rounds of (30# sumo deadlift high pull x 12 / 15-yard bear crawl)

    • Tuesday Nov 3, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:7.0 weight:123lbs shoes: Saucony Grid Omni TR


  • Jumprope & range-of-motion exercises to warm up.

  • 5-5-3-3-3-3 back extensions, starting at 45# and working up to 70#.

  • Three rounds: split-leg squats x 10 per leg / 10 negative sit-ups.

  • Four rounds for time: 10-yard sprints x 4 / pull-ups x 15 (blue band). 5:44.

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