Training Log Archive: bbrookeIn the 31 days ending Dec 31, 2010:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||
Friday Dec 31, 2010 #
Run / Hike 1:22:35 [3] 4.32 mi (19:07 / mi) +394ft 17:36 / mi
slept:10.0 shoes: Saucony Razor (Snow)
Hike at Hidden Mesa.
I started on the Franktown side and hiked to the top of the mesa, then back. It was 6°F when I started -- oof. But, it actually wasn't too bad since there wasn't any wind, as long as I had my nose and chin covered.
It was totally dark by the time I finished, and I think the frigid temps had caused my cell phone battery to discharge very rapidly. So, I couldn't call Troy to tell him I was OK until I warmed up the phone on the dash of my car for a while on the drive home...
Monday Dec 20, 2010 #
Strength / Stretching (CrossFit) 45:00 [3]
slept:8.0 weight:129lbs shoes: Saucony Grid Omni TR
- Warm-up: Jump-rope, stretching, then 40 seconds on / 20 seconds off at each of the following stations: push-ups, abs, jumping squats, lunges, 15# squat cleans, wall-sit, 6# wall-balls, 20# ball slams, 20# kettlebell swings, plank.
- Clean -- technique work. Front squat -- warm-up.
- Three rounds for time: chest-to-bar pull-ups x 10 / 95# front squat x 10 / burpees x 10. I substituted inverted rows for the pull-ups, and only used 65# on the front squats. 8:17.
Sunday Dec 19, 2010 #
Run / Hike 46:18 [3] 4.19 mi (11:03 / mi)
slept:9.0 shoes: Saucony ProGrid Guide TR
Easy jog at Hidden Mesa.
Saturday Dec 18, 2010 #
Strength / Stretching (CrossFit) 1:30:00 [1]
slept:8.0 weight:129lbs shoes: Saucony Grid Omni TR
Olympic lifting clinic, focused on the snatch.
Lots of technique work wth PVC and just the bar.
Then, we added weight to practice. I could do 65# pretty easily, but 70# seemed impossible...
Friday Dec 17, 2010 #
Strength / Stretching (CrossFit) 1:00:00 [2]
slept:8.0 weight:129lbs
- Jumprope & stretching to warm up.
- Multiple rounds of the Burgener warm-up; hang power clean technique practice.
- Five rounds, for time: hang power clean x 15 / 20" box jumps x 15. I used 65# for the hang power clean; 12:51.
Thursday Dec 16, 2010 #
9 AM
Note
Yesterday I introduced my CrossFit gym-friends to Chopper's HTFU video. It seems like a good fit. ;-)
10 PM
Note
slept:8.0 weight:129lbs
No exercise today -- I'm putting in a marathon 13+ hours at the office before I vacate the premises for the next 18 days. But I did do some professional-level pizza eating at this new place in Boulder today.
Compulsive email-checking every five minutes pays off sometimes. I'm on the mailing list for their other restaurant, so I replied right away when they asked for a limited number of volunteers to get a free lunch and give feedback at their "soft opening" today.
The pizza was fantastic! And so was the dessert...
Wednesday Dec 15, 2010 #
Strength / Stretching (CrossFit) 30:00 [3]
slept:8.0 weight:129lbs shoes: Adidas Supernova Sequence 2
Being overloaded at work has forced me to squander this week's record high temperatures, when I really wanted to go for a run...
This was a short workout, since it turns out there isn't an official 7:00 pm class on Wednesdays... But the short workout was a good thing, I guess, since I'm now back at the office. :-P
500m row and some dynamic stretching to warm up.
Five rounds, for time (15-minute cut-off):
- 30# ball slams x 30
- abmat sit-ups x 20
- 5' wall hurdle x 1
- shuttle runs x 10
- 5' wall hurdle x 1
I used a 25# ball on the first round, and then 20# on the remaining rounds. I completed four full rounds right at the 15-minute mark.
Monday Dec 13, 2010 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:128lbs shoes: Saucony Grid Omni TR
- Jump-rope and six minutes of rowing drills to warm up.
- Deadlift technique and warm up.
- 10 rounds -- deadlift x 2 @ 70-75% of one-rep max, with 60 seconds rest in between each round. I used 135# on the first seven rounds and 140# on the last three rounds.
- 5 x 10 push-ups with red bands.
Sunday Dec 12, 2010 #
Rock Climbing (Indoor) 1:30:00 [3]
slept:9.0 weight:128lbs
- Rock climbing with Troy. Eight routes: 5.8, 5.9, 5.10-, 5.10, 5.9, 5.10-, 5.10-, 5.10-.
- A few handstands and knees-to-elbows attempts on the rings.
Saturday Dec 11, 2010 #
Run / Hike 33:21 [3] 3.14 mi (10:37 / mi)
slept:8.0 weight:129lbs shoes: Adidas Supernova Sequence 2
I wanted to make this a 40-50 minute run, but the cold wind was so brutal that I almost turned around after a quarter mile. I thought about the "HTFU" video and decided to complete the loop, but that was only 3.1 miles. Better than nothing.
Friday Dec 10, 2010 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:130lbs shoes: Adidas Supernova Sequence 2
- Jump-rope, stretching, and technique work on kettlebell swings and pull-ups.
- "Helen" -- three rounds for time: run x 400m / 35# kettlebell swings x 21 / kipping pull-ups x 12. 16:30 -- which is slow, but I did it without any scaling or modifications. Woot!
- 3 x 10 push-ups (red band).
Monday Dec 6, 2010 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:9.0 weight:128lbs shoes: Adidas Supernova Sequence 2
- Parkour-type circuit, dynamic stretching, ab stuff, push-ups, etc., to warm up.
- SDHP and push-press technique work / warm-up.
- 21-18-15-12-9-6-3 reps of 55# sumo deadlift high-pull / 55# push-press. I used 50# and it still took me a little over 17 minutes (most people who used the prescribed weight finished in about 8-10 minutes).
Sunday Dec 5, 2010 #
Note
slept:6.0
Our plans to go to the climbing gym today were scuttled by Troy's projectile vomiting and other severe GI unpleasantness...
I *really* hope I didn't catch the bug from him while I was there!
Friday Dec 3, 2010 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:129lbs shoes: Adidas Supernova Sequence 2
- Brief warm-up (squats, etc.).
- "Thompson" -- ten rounds:
- 15' rope climb x 1, starting from a seated position on the floor
- 65# back squats x 29
- 10-meter farmer carry, 95# barbell in each hand
There was a 40-minute cut-off. I completed seven rounds and all but the farmer carry on the eighth round. BUT, I started the rope climbs from a standing position, I only used 35# on the back squats, and I used 52# kettlebells on the farmer carries.
We were the last class of the day, and putting away all the weights, barbells, and racks seriously seemed like a workout in itself...! It actually took about 15 minutes to put everything away.
Wednesday Dec 1, 2010 #
Strength / Stretching (CrossFit) 49:00 [3]
slept:6.0 weight:128lbs shoes: Adidas Supernova Sequence 2
My friend Cynthia hosted a group workout at Alpine Training Center in Boulder for her 49th birthday.
The workout was to complete 10 rounds in 49 minutes:
- Step-ups x 40
- Sandbag get-ups x 5 (either 30# or 45#, depending on what was available at the time)
- Rope-climb x 1
- "Curtis Ps" x 4 (35# squat clean / lunge step on each leg / push-press)
- Shuttle-runs x 10
- Weighted sit-ups x 10 (either 15# on 25#, depending on what was available at the time)
I re-opened my rope burn on the climbs, but was able to complete 7-2/3 rounds. Cynthia got the most rounds of anyone, 9-1/2, using the heaviest weight at each station.
Super fun! And then we went for chips / salsa / guacamole / dinner / margaritas / dessert, probably cancelling out any benefits of the workout... ;-)
