Training Log Archive: bbrookeIn the 31 days ending Mar 31, 2011:
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| 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 | Sa | Su | Mo | Tu | We | Th | ||||||||||||
Wednesday Mar 30, 2011 #
Strength / Stretching (CrossFit) 45:00 [3]
slept:8.0 weight:128lbs shoes: Adidas Supernova Sequence 2
- Dynamic stretching to warm up.
- More warm-up -- kettlebell swings (15# - 25# - 35# x 10 each) and ball slams (20# - 30# x 10 each).
- CrossFit Games Weekly WOD #2: as many rounds as possible in 15 minutes -- deadlift x 9 / push-ups x 12 / box-jumps x 15. Women's prescribed weight on the deadlift was 100# (155# for men); box jump height was 20" (24" for men). On the push-ups, we were required to lift our hands at the bottom of each rep (to prove our chest was touching the ground).
Even after two+ years of CrossFit workouts, I still really suck at push-ups -- especially when there are strict range-of-motion requirements like this -- so I was afraid I'd get maybe just one round. But, I was able to complete four rounds plus most of a fifth round (I was six box jumps short of completing round #5 when the clock stopped...).
My super-star partner Tanya completed eight rounds plus some extra reps of a ninth round. The über-super-star of the gym, Leah, completed 11 rounds. WOW!
Saturday Mar 26, 2011 #
Run / Hike 47:33 [3] 4.04 mi (11:46 / mi) +203ft 11:14 / mi
slept:9.0 weight:127lbs shoes: Adidas Supernova Sequence 2
Out-and-back jog at Marshall Valley / Cowdrey Draw -- sixth and final segment of the Bismarck loop. Next phase: linking together longer sections.
Monday Mar 21, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:7.0 weight:126lbs shoes: Adidas Supernova Sequence 2
- Jump-rope, 500m jog, and dynamic stretching to warm up.
- Warm-up on squat-clean and split-jerk, with increasing weight.
- On the minute for eight minutes: clean and jerk x 2, heaviest weight possible. Rest 1 minute. Then, AMRAP in 8 minutes of: jumping chest-to-bar pullups x 10 / broad jumps x 5. I used 70# for the clean and jerk; completed five rounds + 9 reps on the second part of the workout.
Sunday Mar 20, 2011 #
Run / Hike 44:00 [3] 4.08 mi (10:47 / mi)
slept:8.0 shoes: Adidas Supernova Sequence 2
Out-and-back job on the upper part of the Hidden Mesa trail.
Strength / Stretching 3:00 [3]
Push-ups x 10
Sit-ups x 40
Friday Mar 18, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:128lbs shoes: Adidas Supernova Sequence 2
- Dynamic stretching to warm up.
- For time:
Row 1000m
Run 1 mile
Burpees x 40
Row 750m
Run 800m
Burpees x 20
Row 500m
Run 400m
Burpees x 10
36:42
Thursday Mar 17, 2011 #
Strength / Stretching (CrossFit) 45:00 [3]
slept:4.0 weight:130lbs shoes: Adidas Supernova Sequence 2
- Jump-rope, rowing, dynamic stretching, Burgener warm-up, etc.
- Warm-up on snatch movement with increasing weight.
- Today's workout was the first in a six-week, international CrossFit competition. I have no delusions about doing well in the competition, but our coaches really encouraged everyone at the gym to sign up -- and it only cost $10.
This week's competition workout was: as many rounds as possible in 10 minutes of double-unders x 30 / power snatch x 15.
The prescribed weight for women was 55#, which is pretty light for most people but close to my one-rep max (65#). Also, I really suck at double-unders. So, I had the ambitious goal of completing one round. :-P
It turned out that the power snatch was really "ground to overhead", meaning a clean-and-jerk would still count, and I can do those pretty easily with 55#.
I completed two rounds + five double unders. My lack of double-under skillz really slowed me down...but it was fun.
A girl from my gym (Samantha) completed seven rounds + 30 double-unders, placing her fourth overall in the entire worldwide competition. Wow!
Samantha G.:
Monday Mar 14, 2011 #
Strength / Stretching (CrossFit) 45:00 [3]
slept:6.0 weight:127lbs shoes: Adidas Supernova Sequence 2
- 500m jog, lots of dynamic stretching, and squats to warm up.
- 35# deadliftts, power cleans, front squats, and presses to warm up.
- Thruster warm-up with increasing weight.
- "Fran" workout, for time: 21-15-9 reps of thrusters and kipping pull-ups. Prescribed weight for women was 65#, and I struggled through with 55#. My time was 11:40, second or third slowest of the entire day. Whatever.
- 500m walk to cool down.
Sunday Mar 13, 2011 #
Note
slept:10.0
Spent lots of hours working on RMOC web stuff and never made it outside to do anything, even though the weather was pretty nice.
Thursday Mar 10, 2011 #
Run / Hike 58:33 [3] 4.8 mi (12:12 / mi) +646ft 10:49 / mi
slept:4.0 weight:130lbs shoes: Adidas Supernova Sequence 2
Out-and-back jog at Greenbelt Plateau / Community Ditch / Coal Seam Trail.
S-o-o-o-o-o slow. Probably from a combination of the hills and fatigue from yesterday's workout.
Wednesday Mar 9, 2011 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:130lbs shoes: Adidas Supernova Sequence 2
- Warm-up -- jump-rope, dynamic stretching, and light kettlebell drills.
- For time -- 10 rounds: jump-rope singles x 60 / 16" box jumps x 15 / 35# kettlebell swings x 10. 21:10.
Monday Mar 7, 2011 #
Strength / Stretching (CrossFit) 50:00 [3]
slept:6.0 shoes: Adidas Supernova Sequence 2
- Dynamic stretching to warm up.
- Tabata workout (20 seconds on / 10 seconds rest), eight rounds of each exercise before moving on to the next, with one minute of rest between each exercise. Goal: max reps.
| Round | Kipping Pull-ups | Push-ups | Sit-ups | Squats |
| 1 | 8 | 11 | 10 | 13 |
| 2 | 6 | 9 | 10 | 13 |
| 3 | 6 | 8 | 10 | 13 |
| 4 | 6 | 6 | 10 | 13 |
| 5 | 5 | 7 | 10 | 12 |
| 6 | 5 | 7 | 10 | 12 |
| 7 | 5 | 7 | 10 | 13 |
| 8 | 6 | 8 | 10 | 13 |
| Total | 47 | 63 | 80 | 102 |
| 292 | ||||
I did all the push-ups on my knees, and all but the first two rounds of pull-ups with the narrow (red) band.
Saturday Mar 5, 2011 #
Event: "Clue" Score-O at CU-Boulder
Orienteering race (Score-O) 1:00:34 [3] 4.12 mi (14:42 / mi) +259ft 13:53 / mi
slept:4.0 weight:130lbs shoes: Adidas Supernova Sequence 2
Fun Score-O at CU-Boulder, set by Leif Anderson. There were 40 controls to get in 60 minutes. I got 28 but was 34 seconds late (-1) and answered one incorrectly (-1). I know I was in the right place for that one, but I didn't want to argue about it since I had already gotten a little bit jerky about a different control...
Fun meet with a good turn-out. Results & Photos