Training Log Archive: bbrookeIn the 31 days ending Jan 31, 2012:
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Tuesday Jan 31, 2012 #
Run / Hike 39:59 [3] 3.3 mi (12:07 / mi) +141ft 11:39 / mi
slept:8.0 weight:128lbs shoes: Adidas Supernova Riot
Out-and-back jog -- Lake Link / Cradleboard trail over to Brainard Drive.
Monday Jan 30, 2012 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:8.0 weight:129lbs shoes: Adidas Supernova Riot
- Bear crawls, broad jumps & dynamic stretching to warm up.
- Push-press warm up.
- AMRAP in eight minutes: push-press x 3 / ball-slams x 5 / burpees x 7. Prescribed weights for women were 110 & 30; I used 55# & 20#. Completed five rounds plus two reps.
- Six trips across the length of the gym, pushing the weight sled.
Friday Jan 27, 2012 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:129lbs shoes: Saucony Peregrine
- Warm-up: dynamic stretching and three rounds of broad jumps x 5 / 20# kettlebell swings x 10 / kips x 10.
- Atlas stones ground-to-shoulder, working up to three-rep max. I was able to lift the (smallest) 70# stone successfully only one time, but the 50# ball was pretty easy. Unfortunately, there were no 60# balls/stones...
- On the minute for 15 minutes: Atlas stone ground-to-shoulder x 2 / chin-ups x 5. I used a 50# ball, and I did kipping chin-ups for all but the last four rounds (when I reverted to jumping chin-ups).
- Lots of foam-roller rolling.
Wednesday Jan 25, 2012 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:7.0 weight:130lbs shoes: Adidas Supernova Riot
- Warm-up: row 200m / 20# kettlebell swings x 20 / kipping pull-ups x 12 / row x 250m / 8" box jumps x 30 / 6# wall-balls x 30.
- Floor press, working up to three-rep max: 35# x 8, 55# x 3, 65# x 3, 70 x 1, 65# x 3.
- "Elizabeth". For time: 21-15-9 reps of squat cleans and ring dips. Prescribed weight for women was 95# ; I used 55#. Also, I used a band for the ring dips. 15:22.
- 15# weighted sit-ups x 10.
Monday Jan 23, 2012 #
Strength / Stretching (CrossFit) 1:10:00 [3]
slept:8.0 weight:130lbs shoes: Adidas Supernova Riot
- Jump-rope, rowing, 25# ball-slams, and Burgener movements to warm up.
- Power snatch technique practice & warm-up w/ 15# bar.
- 8 x 2 power snatch with increasing weight: 35#, 45#, 55#, 65#, 65#, 65#, 65#, 65#, 65# (I only got two successful reps on one of the 65# rounds).
- For time: 21-15-9 wall ball reps / rowing calories. Prescribed weight for women was 14# ; I used 10#. 9:00.
- 3 x 10 push-ups (w/ red bands).
Saturday Jan 21, 2012 #
Run / Hike 35:13 [3] 3.15 mi (11:11 / mi)
slept:8.0 shoes: Adidas Supernova Riot
Easy jog @ Davidson Mesa. Warm weather with just an occasional whiff of Greeley...
Run / Hike warm up/down 6:00 [3] 0.34 mi (17:39 / mi)
shoes: Adidas Supernova Riot
Cool-down walk.
Friday Jan 20, 2012 #
Strength / Stretching (CrossFit) 1:15:00 [2]
slept:6.0 weight:130lbs shoes: Adidas Supernova Riot
- Rowed ~250m to warm up.
- Burgener warm-up and power-clean technique practice w/ 15# bar.
- Power clean, working up to three-rep max.
- Deadlift, working up to one-rep max.
- Three sets of push-ups x 10 (w/ red band).
- Three weak attempts at a dead-hang pull-up.
Tuesday Jan 17, 2012 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:7.0 weight:128lbs shoes: Adidas Supernova Riot
- Stairs, squat jumps, bear crawls & dynamic stretching to warm up.
- Burgener warm-up & snatch technique practice / warm-up.
- For time and total reps, with a partner: five rounds of: row 250 m / power snatch max reps (while partner rows). I used 50#, and we got 86 reps total in 17:35.
- Walking, stretching & push-ups x 10.
Saturday Jan 14, 2012 #
Run / Hike 36:46 [3] 3.13 mi (11:45 / mi)
slept:8.0 weight:128lbs shoes: Adidas Supernova Riot
Easy jog @ Davidson Mesa. Slightly painful twinge in left hip.
Strength / Stretching warm up/down 4:00 [3]
Cool-down walk and stretching.
Sunday Jan 8, 2012 #
Orienteering race (Long Snowshoe-O) 2:09:10 [3] 5.6 mi (23:04 / mi) +886ft 20:04 / mi
slept:6.0 weight:128lbs shoes: Saucony Razor (Snow)
Cold but fun Snowshoe-O at Eldora. I did the Long course and moved as slowly as ever -- I was ninth out of nine finishers...
Thursday Jan 5, 2012 #
Strength / Stretching (CrossFit) 1:00 [3]
slept:5.0 weight:128lbs
Basement push-ups x 10 (with band but no knees).
Tuesday Jan 3, 2012 #
Strength / Stretching (CrossFit) 1:00:00 [3]
slept:6.0 weight:129lbs shoes: Adidas Supernova Riot
- Dynamic stretching to warm up.
- Three rounds: kips x 5 / (modified) push-ups x 5 / squats x 10.
- Warm-up with 15# bar: deadlifts, power cleans, push-presses, front squats and back squats.
- For max weight (not for time): five rounds of the "bear sequence" x 7, with increasing weight, without resting the bar anywhere except the front or back rack position. (Bear sequence = clean (from the ground), front squat, push press, back squat, and push-press). My weights were 35#, 45#, 50#, 55#, 55#. Even at these wimpy weights, I had to put the bar down twice on the last set...
- Foam roller on quads, hamstrings, IT band.
Sunday Jan 1, 2012 #
Run / Hike 37:54 [3] 3.12 mi (12:09 / mi) +269ft 11:14 / mi
slept:10.0 shoes: Adidas Supernova Riot
Out-and-back jog in Troy's neighborhood. Today's excuse for slowness: the hills!
Strength / Stretching 30 [3]
75# sumo deadlifts x 10