Training Log Archive: bbrookeIn the 31 days ending Mar 31, 2010:
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Sunday Mar 28, 2010 #
Run / Hike 2:30:00 [1] 5.61 mi (26:44 / mi)
slept:9.0 shoes: Adidas Supernova Sequence 2
Hike at Gateway Mesa / Mitchell Creek with Troy and Coco. The weather was perfect but most of the trail was a sloppy, muddy mess.
Friday Mar 26, 2010 #
Strength / Stretching (CrossFit) 1:10:00 [3]
slept:8.0 weight:128lbs shoes: Saucony Grid Omni TR
- Dynamic stretching & planks to warm up.
- "Friday Chipper" -- 30-20-10 reps for time:
- Burpee box jumps (16″)
- Kipping pull-ups
- Plate squat cleans 25#
- Knees-to-elbows
- Overhead plate lunges 25#
Oof -- 43:40, and my hands are torn up again from all the pull-ups and knees-to-elbows. The class leader dropped all of us down by 10 pounds in the second round, since we were taking so long...
I've been taking a lot of hot baths with this guy lately:
Thursday Mar 25, 2010 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:124lbs shoes: Saucony Grid Omni TR
- Jump-rope four minutes, dynamic stretching & planks to warm up.
- Three rounds of squats x 5
- Kipping pull-ups x 5 / push-ups x 10 / squats x 15
- Two rounds of 6# medicine ball throws x 10
- Three rounds of the following, for as many reps as possible in each round:
- 60 seconds of 85# deadlift (prescribed weight for women was 155#)
- 60 seconds of push-ups (I did modified push-ups)
- 60 seconds of squats
- 60 seconds of 50# push-press (prescribed weight for women was 55#)
- three minutes of rest
Reps were:
18 - 25 - 35 - 12 (90)
20 - 22 - 36 - 08 (86)
17 - 21 - 35 - 11 (84)
Monday Mar 22, 2010 #
Strength / Stretching (CrossFit) 1:00:00 [2]
slept:8.0 shoes: Saucony Grid Omni TR
- Jump-rope, jog 500m, dynamic stretching & planks to warm up.
- Burgener warm-up and technique work for snatch, from a hanging positions and from the ground.
- Work up to one-rep max on snatch. My one-rep max was a measly 66#.
Sunday Mar 21, 2010 #
Run / Hike hills 52:25 [3] 3.37 mi (15:33 / mi) +610ft 13:17 / mi
slept:8.0 shoes: Adidas Supernova Sequence 2
I jogged up the steep Castle Rock trail two times, then did five laps around the top (walked one / jogged four) while Troy and Coco did a third lap up the hill. Then we all ran back down together.
Saturday Mar 20, 2010 #
4 PM
Run / Hike 44:06 [3] 4.33 mi (10:11 / mi)
slept:8.0 weight:124lbs shoes: Saucony ProGrid Guide TR
Reading about Cristina's long run in the sunny, warm Tucson mountains finally motivated me to drop my day-long project of reconciling six years' worth of Roth IRA data in Quicken (yes! as exciting as it sounds!) and get out for a run instead. I thought the trails would be a mud fest -- we got ~6" of heavy, wet snow yesterday and it's really sunny today (but still only mid 30s) -- but it was not bad. The trail was about 70% damp dirt/gravel and only about 30% snow, melt water, or mud. Not bad.
C • yay! 3
5 PM
Strength / Stretching 10:00 [1]
Shoveled all the snow off my deck and stairs (HOA requirement...).
Friday Mar 19, 2010 #
Note
slept:6.0 weight:124lbs
I spent a lot of hours purging and packing up my cubicle this week... I recycled at least a 3-foot-high stack of old paperwork and files. What a draining, boring, miserable process. At a certain point, I just had to dump everything that was left into boxes because I was running out of time. Hopefully l can purge and organize more as I unpack on Monday. I'm glad I only have a small fraction of the boxes vmeyer has to deal with!
Thursday Mar 18, 2010 #
Strength / Stretching (CrossFit) 45:00 [3]
slept:6.0 weight:124lbs shoes: Saucony Grid Omni TR
- Warm-up: jog 500m & dynamic stretching.
- Three rounds: push-ups x 8 / sit-ups x 8 / pull-ups x 8 (I used the red band to save my limited pull-up capacity for the main workout!) / squats x 8 / back extensions x 8.
- A few rounds of the Burgener warm-up sequence with PVC, then barbell, then barbell w/ weight on it (50#).
- For time -- 10-9-8-7-6-5-4-3-2-1 reps of 55# hang power snatch and kipping pull-ups. I made it through round 7 then had to walk outside and try not to cry about the multiple oozing, bleeding rips on my palms. Ugh. Additional pull-ups were out of the question and it was even too painful to just hold the barbell by that point. DNF. One of the others (a former gymnast) showed me later how to create an effective hand wrap with athletic tape. (I have previously tried to just wrap tape around my hands, but that's totally worthless since it just gets rolled off...)
C • wow 2
Wednesday Mar 17, 2010 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:4.0 weight:124lbs shoes: Saucony Grid Omni TR
- Warm-up: jump-rope, jog 3/4-mile, 10 push-ups, 10 short hill sprints, dynamic stretching.
- Three rounds of: kips x 5 / negative pull-ups x 5 / 20# kettlebell swings x 10 / 10-second tuck hang.
- For time -- three rounds: lunge steps x 50 / 12" side-hurdle jumps x 40 / knees-to-elbows x 30. 21:36
Tuesday Mar 16, 2010 #
10 AM
Cycling 38:20 [3] 6.86 mi (5:35 / mi) +203ft 5:26 / mi
slept:6.0 weight:127lbs
Bike to work. Warm enough for short sleeves. :-)
2 PM
Cycling 23:38 [3] 3.45 mi (6:51 / mi)
Out for lunch & back.
10 PM
Cycling 38:21 [0] 6.74 mi (5:41 / mi) +210ft 5:32 / mi
Bike home from work. I finally got a chance to try the new bike light I bought in January. I like it. It sits kinda high on my helmet, though -- I feel like one of Dr. Evil's sharks...
Sunday Mar 14, 2010 #
Run / Hike 44:02 [3] 4.18 mi (10:32 / mi) +217ft 10:03 / mi
slept:10.0 weight:127lbs
Yesterday was PERFECT weather -- sunny, no wind, 60°. But somehow I managed to fritter away the whole day without ever getting outside...
So I had to run today instead -- dreary, gray, and about 32° with a rain/snow mix. Ugh.
I went to the Hidden Mesa trail -- definitely the nicest trail in Troy's vicinity (about 15 minutes away). It's a mix of dirt singletrack and slickrock. Once I forced myself to get out of the car and shed my heavy fleece layer, it was great.
Friday Mar 12, 2010 #
Strength / Stretching (CrossFit) 50:00 [3]
slept:6.0 weight:125lbs shoes: Saucony Grid Omni TR
- Jog 0.75 mile & dynamic stretching to warm up.
- Three rounds of: chin-ups x 5 / 30-second plank / sit-ups x 15.
-
- For time -- seven rounds:
- 15# dumbbell snatch x 15 (women's prescribed weight was 25#; I did the first two rounds w/ 20# but I was taking forever...).
- 100' farmer walk (w/ 15# dumbbells).
- 50' sprint (this was supposed to be a 200' sprint, but the guy leading the class got it wrong...).
15:00 -
Thursday Mar 11, 2010 #
Strength / Stretching (CrossFit) 45:00 [3]
slept:6.0 weight:125lbs shoes: Saucony Grid Omni TR
- I was a few minutes late and missed the warm-up...
- Run 500m; two sets of: overhead squats x 10 (with PVC -- no weight) / abmat sit-ups x 15.
- 5 x 10 weighted 16" step-ups with increasing weight each time -- 30# - 35# - 40# - 45# - 53#.
- A bunch of technique practice w/ 20# kettlebell, probably 40 reps total.
- As many rounds as possible in 12 minutes -- 20# kettlebell snatch x 10 per side / push-ups x 10 / squats x 30. I completed five rounds, with modified push-ups.
Saturday Mar 6, 2010 #
Run / Hike hills 32:42 [3] 3.0 mi (10:54 / mi) +233ft 10:09 / mi
slept:10.0 weight:124lbs shoes: Saucony ProGrid Guide TR
Easy jog around Troy's neighborhood. No hip pain this time -- but lower calves are already sore. Splits were 11:28, 10:50, and 10:19.
I was feeling lazy, but I knew I'd regret it if I didn't get outside on a day as nice as this (clear blue sky, 50s, and NO WIND!).
And now off to see 'Shutter Island'...
Thursday Mar 4, 2010 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:124lbs shoes: Adidas Supernova Sequence 2
- Jumprope, stretching & planks to warm up.
- Two rounds: 10# medicine ball cleans x 10 / 10# medicine ball thrusters x 6 / kips x 5 / kipping pull-ups x 5.
- For time:
- run 500m
- 35# good mornings x 30
- 20# ball slams x 30
- 35# overhead squats x 30
- kipping pull-ups x 30
- 10# wall-balls x 30
- burpees x 30
- run 500m
24:20. The pull-ups really slowed me down; I can only do two or three at a time. The fastest person of the day finished in 14:49.
Monday Mar 1, 2010 #
Strength / Stretching (CrossFit) 45:00 [3]
slept:5.0 weight:124lbs shoes: Saucony ProGrid Guide TR
- Jumprope, stretching, planks & squats to warm up.
- Two rounds w/ 6# medicine ball: overhead throws x 15 / underhand throws x 15.
- Two rounds: kips x 3 / kipping pull-up x 1 / push-ups x 8.
- Warm-up on over head squat: five rounds of three reps with increasing weight -- 35#, 55#, 55#, 65#, 65#.
- Three rounds for time:
- chest-to-bar pull-ups x 10 (scaled w/ jumping C2B pull-ups)
- 105# front squats x 10 (I scaled with 65#)
- burpees x 10
6:53