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Training Log Archive: bbrooke

In the 31 days ending Dec 31, 2009:

activity # timemileskm+ft
  Strength / Stretching10 8:50:30
  Run / Hike2 55:02 4.02 6.47
  Total10 9:45:32 4.02 6.47
averages - sleep:7.2 weight:123.2lbs

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Wednesday Dec 30, 2009 #

Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:121lbs


- Jumprope & dynamic stretching to warm up.

- Two rounds: 35# overhead squats x 10 / push-ups x 10 / ring-rows x 10.

- Warm-up on hang power clean: 50# x 10, 60# x 8, 65# x 5, 65# x 5, 75# x 3.

- For time -- three rounds: 75# hang power clean x 3* / kipping pull-ups x 21** / (modified) ring dips x 21 / 20" box jumps x 25. 26:05.

* This was supposed to be 10 reps, but I misread the board...
** Did not use a band on the pull-ups. Yay!

C • Did not use a band on the pull-ups 3

Sunday Dec 27, 2009 #

Strength / Stretching 8:30 [3]
slept:8.0 shoes: Saucony Grid Omni TR


In three segments, while Troy ran the 0.33-mile loop:

- 65 crunches
- 50 modified push-ups
- 68 squats

Run / Hike 8:30 [3]
shoes: Saucony Grid Omni TR


Ran three 0.33-mile segments while Troy did sit-ups, push-ups & step-ups. (We were alternating, taking turns running the loop while the other one did sit-ups, etc.)



Tuesday Dec 22, 2009 #

Note


My bike-to-work plans got scuttled by insomnia 'til ~3:45 am and snow in the forecast for this afternoon. Blah.

Strength / Stretching (CrossFit) 1:15:00 [3]
slept:6.0 weight:124lbs shoes: Saucony Grid Omni TR


- Jump rope, stretching and dynamic warm-up.

- 10 squats / 5 pull-ups, 8 / 4, 6 / 3, 4 / 2, 2 / 1. Did passable kipping pull-ups without the rubber band. Woo-hoo.

- Three rounds: superman x 10 seconds / hollows x 10 seconds.

- Two rounds: (modified) ring dips x 10 / ankles-to-bar x 10.

- 35# -- high-pull x 5, snatch x 5, thruster x 5, good morning x 5.

- Deadlift warm-up -- 85# x 10, 95# x 8, 105# x 5.

- For time -- 15-12-9-6-3 of 115# deadlift / 20# 'renegade rows'. 18:33. Actual prescribed workout was 21-18-15-12-9, but I don't feel 100% -- kinda dizzy and nauseous. Also, I did the push-up portion of the renegade rows on my knees.

Monday Dec 21, 2009 #

Strength / Stretching (CrossFit Jackie) 55:00 [3]
shoes: Saucony ProGrid Guide TR


  • Stretching / warm-up.

  • Five rounds of: (modified) handstand push-ups x 5 / 10-second frogstand.

  • Three rounds of: pistols x 5 per leg / back extensions on the GHD bench x 10.

  • Warm-up with 200m row, a few pull-ups.

  • "Jackie" workout. For time: 1000m row / 35# thrusters x 50 / pull-ups x 30 (w/ red band). 12:52. New Year's Resolution: bite the bullet and stop using the band on the pull-ups, even if a workout like this takes me 30 minutes...

  • Since I'm done with my biostats class, it's moderately warm, and my office is a ghost town this week, I'm tentatively planning to bike to work tomorrow. We'll see if I can actually make it happen... :-p

    • Monday Dec 14, 2009 #

    Strength / Stretching (CrossFit) 1:15:00 [3]
    slept:5.0 shoes: Saucony ProGrid Guide TR


  • Jumprope & stretching to warm up.

  • Three rounds: handstand push-ups* x 5 / frog-stands x 10 seconds.

    (* Going down to some stacked weight plates, not all the way down to the floor...)

  • Three rounds: pistols x 5 per leg / back extensions on the GHD bench x 10.

  • Front squats:

    8 x 35#
    5 x 65#
    5 x 65#
    5 x 75#
    3 x 85#
    3 x 85#
    3 x 95#
    3 x 95#

  • For time:

    - 10# ball slams x 40

    - Four rounds of (20# dumbbell clean & jerk x 5 per arm / 10 knees-to-elbows / 20 abmat sit-ups)

    - 10# ball slams x 40

    14:45 (The fastest guy out of all the classes today was 9:44. Wow...)

  • And now back at the office for some work and my last biostats quiz of the semester...

    • Friday Dec 11, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:6.0 weight:124lbs shoes: Saucony ProGrid Guide TR


    CrossFit class:

    I was five minutes late and felt out of it the whole time. Also, I'm truly awful at double-unders.

  • Jumprope & dynamic stretching to warm up.

  • Two round, 5 reps each: push-ups, pull-ups, sit-ups, good-mornings, and 35# sumo deadlift high pull.

  • A few pull-ups.

  • For time: seven rounds of 21 sumo deadlift high pull (50#) / 21 double-unders. 27:48.

    • C • What is a double under? 2

    Wednesday Dec 9, 2009 #

    Strength / Stretching (CrossFit) 1:00:00 [3]
    slept:8.0 weight:124lbs shoes: Saucony ProGrid Guide TR


  • Jump-rope, stretching & dynamic warm-up.

  • Five rounds of gymnastic warm-up #2A: kipping x 3 / (assisted) dead-hang pull-ups x 5

  • Three rounds of gymnastic warm-up #2B: 35# kettlebell swings x 10 / 10-second pike hang x 1

  • For time: Row 1000m, then 21-18-15-12-9 of 35# good-mornings and abmat sit-ups. 14:43.

    • Monday Dec 7, 2009 #

    Strength / Stretching (CrossFit) 1:15:00 [3]
    slept:7.0 shoes: Saucony Grid Omni TR


  • Jump-rope & stretching to warm up.

  • Five rounds of gymnastic warm-up: hand-stand x 3 / (assisted) ring push-ups x 5 / frog headstand x 1

  • Two rounds of: 35# overhead squat x 10 / 35# kettlebell deadlift x 10.

  • Floor press --

    8 x 35#
    8 x 45#
    5 x 50#
    5 x 50#
    5 x 50#
    3 x 60#
    3 x 60#
    3 x 60#

  • Five rounds, with 60 seconds rest in between each round --

    - as many rounds as possible in three minutes of 10# wall-balls x 12 / pull-ups x 7.

    I used the red (smallest) elastic band on the pull-ups. Completed rounds were 2, 2, 2, 1.5 and 1.5.

    • Sunday Dec 6, 2009 #

    Run / Hike hills 46:32 [3] 4.02 mi (11:34 / mi)
    slept:9.0 shoes: Saucony ProGrid Guide TR


    It took me about two hours to get motivated to step outside. (It's 12° and snowing lightly -- and Troy and Coco didn't want to join me this time.) It wasn't bad once I got going. I'll blame my super-slow pace on the snowy dirt roads. :-p

    Strength / Stretching 2:00 [3]


    3 x 10 push-ups.

    Thursday Dec 3, 2009 #

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


    Finally ending a four-day stretch of complete inactivity...

    CrossFit class --

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

    - Various gymnastic things (hand-stands, ring push-ups, and frog-stand).

    - 5-4-3-2-1 reps of 24" box jumps / broad jumps / jumping ring-dips.

    - For time: 10-9-8-7-6-5-4-3-2-1 reps of 24" box jumps / walking lunges with 35# plate overhead. 13:50.

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