Training Log Archive: Animal-OIn the 7 days ending Nov 11, 2013:
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Monday Nov 11, 2013 #
Cycling 30:00 [3] 8.7 km (3:27 / km)
BEresford --> Elm
Feeling good this morning... back is very sore though.
Push ups challenge has been pushed off until tomorrow!!
:)
Feeling good this morning... back is very sore though.
Push ups challenge has been pushed off until tomorrow!!
:)
Cross training 10:53 [5]
WOD: worked very hard on this one, finished 2nd of the group!
5 rounds
10 wall balls - 15 push press @ 55pds - 20 lunges (forced 30 sec rest)
10:53
5 rounds
10 wall balls - 15 push press @ 55pds - 20 lunges (forced 30 sec rest)
10:53
Cross training 25:00 [3]
Double unders ... I actually did a few double-doubles and one triple!
very slowly getting better, there is some skills involved here that I do not have!
warm up and then push press series:
push press
5 @ empty bar
5@ 55lbs
5@ 65lbs
5@ 75lbs
5@ 75lbs
5@ 65 lbs
--- my form was not great, funny that my right shoulder seems weaker... (yes, yes, the shoulder I split years ago playing hockey, I guess it is not that surprising... I had not realised that it was actually still "defective" ahhh the collection of long standing injuries....
very slowly getting better, there is some skills involved here that I do not have!
warm up and then push press series:
push press
5 @ empty bar
5@ 55lbs
5@ 65lbs
5@ 75lbs
5@ 75lbs
5@ 65 lbs
--- my form was not great, funny that my right shoulder seems weaker... (yes, yes, the shoulder I split years ago playing hockey, I guess it is not that surprising... I had not realised that it was actually still "defective" ahhh the collection of long standing injuries....
Cycling 30:00 [3] 8.7 km (3:27 / km)
Elm --> Sterling --> Beresford
way home was WINDY!! gusts and gusts!! made hills quite hard!
way home was WINDY!! gusts and gusts!! made hills quite hard!
Physio 10:00 [3]
Calf raises off box ~60
but with breaks in between to try and not cramp!
Very hard!! and very painfull,... the muscle felt very uncomfortable and always on the edge of cramping...
argh... but hopefully i will hit a break through?
but with breaks in between to try and not cramp!
Very hard!! and very painfull,... the muscle felt very uncomfortable and always on the edge of cramping...
argh... but hopefully i will hit a break through?
Sunday Nov 10, 2013 #
Event: Salomon Raid the Hammer
Cross training (Push up - Challenge) 10:00 [3]
10 PU - rest 90 sec
15 PU - rest 90 sec
9 PU - rest 90 sec
9 PU - rest 90 sec
max rep 13 PU
15 PU - rest 90 sec
9 PU - rest 90 sec
9 PU - rest 90 sec
max rep 13 PU
Saturday Nov 9, 2013 #
Physio 10:00 [3]
band work - from hips
10 series of crab walk 5 steps
30 clams both side
30 hip dips both sides
10 series of crab walk 5 steps
30 clams both side
30 hip dips both sides
Cross training 40:00 [3]
Dead lifts: 7 rep series
40% @55 lbs
50% @75 lbs
60% @95 lbs
65% @115 lbs
70% @135 lbs
80% @145 lbs
+
8 reps @ 155 lbs
[Note] 1 rep max for deadlift has been calculated@ 195 lbs.
HArd WOD:
10 box jumps
10 box dips
10 wall balls
15 min AMRAP: I did 9 rounds
40% @55 lbs
50% @75 lbs
60% @95 lbs
65% @115 lbs
70% @135 lbs
80% @145 lbs
+
8 reps @ 155 lbs
[Note] 1 rep max for deadlift has been calculated@ 195 lbs.
HArd WOD:
10 box jumps
10 box dips
10 wall balls
15 min AMRAP: I did 9 rounds
Friday Nov 8, 2013 #
Cycling 30:00 [3] 8.7 km (3:27 / km)
Beresford --> Elm
after having a nice cappucino @Starbucks!!
after having a nice cappucino @Starbucks!!
Cycling 30:00 [3] 8.7 km (3:27 / km)
(rest day)
Elm --> Beresford
Very late and tired ride home!
Very late and tired ride home!
Thursday Nov 7, 2013 #
Cycling 30:00 [3]
Beresford --> Elm
Nice and dry this morning... nothing special to report.
ha!
Nice and dry this morning... nothing special to report.
ha!
Cross training 5:00 [3]
Push up challenge day-2:
5 series, rep: 10-12-8-8 + max 13
5 series, rep: 10-12-8-8 + max 13
Cross training 45:00 [3]
warm up ~10min ---
Managed a double double (double unders... so slow to get!!)
lifting --- mostly snatch squats --- sasquatch !
empty bar for a while,
then did the rest @55
I had my own little personal coach, a young very enthusiastic kid! That kept telling me what i need to think about each time.
(was very helpful)
Managed a double double (double unders... so slow to get!!)
lifting --- mostly snatch squats --- sasquatch !
empty bar for a while,
then did the rest @55
I had my own little personal coach, a young very enthusiastic kid! That kept telling me what i need to think about each time.
(was very helpful)
Cycling 30:00 [3] 8.6 km (3:29 / km)
Elm --> Sterling --> Beresford
Wednesday Nov 6, 2013 #
Cycling 30:00 [3] 8.7 km (3:27 / km)
Beresford --> Elm
Cycling 30:00 [3] 8.7 km (3:27 / km)
Elm --> Sterling --> Beresford
Cross training 14:07 [4]
After a slower, lifting WOD a nice gal asked me to do "Annie" with her... so I did !
Annie ! 14:07
Series of 50-40-30-20-10: Double unders and sit ups (i think i have done this one before ... must check)
But I have no double unders... I can only do double-single-double about 4 times, and ... dam, I catch the skip, or wack myself somewhere with the rope...
I think I managed to do one double double, but ... I was so surprised, .. I am not even sure that it happened.
anyhow... was just happy to be sweating ! :)
How come i love sweating? Getting so out of breath my lungs weeze? Red/purpurly tint... anyone?
Annie ! 14:07
Series of 50-40-30-20-10: Double unders and sit ups (i think i have done this one before ... must check)
But I have no double unders... I can only do double-single-double about 4 times, and ... dam, I catch the skip, or wack myself somewhere with the rope...
I think I managed to do one double double, but ... I was so surprised, .. I am not even sure that it happened.
anyhow... was just happy to be sweating ! :)
How come i love sweating? Getting so out of breath my lungs weeze? Red/purpurly tint... anyone?
Cross training 40:00 [3]
Lifting WOD...
We did mobility: Banded triceps stretch- 90 sec/side
A. Hang power clean- 7 x 3 reps
... except i made a mistake and started off doing 7 reps... after doing 2 rounds of 7 reps @ 75 lbs (40+35)... I was a little tired ...
realised my mistake and then continued doing 3 reps ... for the next 5 rounds.
B. Clean pulls (from the ground)- 7 x 3 reps
I was trying to work technic more so I worked with 65 lbs
Did much more then 7 rounds,... I was trying to get the movement right
C. Skills of choice
I hung from the bar a while, just to get my hands hurting a little, 3 swings off, 3 swings off.
I practiced double unders... and did some intense DOG PAtting!!
We did mobility: Banded triceps stretch- 90 sec/side
A. Hang power clean- 7 x 3 reps
... except i made a mistake and started off doing 7 reps... after doing 2 rounds of 7 reps @ 75 lbs (40+35)... I was a little tired ...
realised my mistake and then continued doing 3 reps ... for the next 5 rounds.
B. Clean pulls (from the ground)- 7 x 3 reps
I was trying to work technic more so I worked with 65 lbs
Did much more then 7 rounds,... I was trying to get the movement right
C. Skills of choice
I hung from the bar a while, just to get my hands hurting a little, 3 swings off, 3 swings off.
I practiced double unders... and did some intense DOG PAtting!!
Cross training 5:00 [3]
Doing a push up challenge,... Day one was
max rep push ups (with good form) : for me 15 or 16 can't remember... SS did ~18 or so.
then 5 rounds series
10-12-7-7 + my max at this point was = 9
game on.
max rep push ups (with good form) : for me 15 or 16 can't remember... SS did ~18 or so.
then 5 rounds series
10-12-7-7 + my max at this point was = 9
game on.
Physio 10:00 [3]
Before CF, I did several calf raises on a low box...
60 full lifts and slow descent... IT HURT!!!
that muscle is just effed up right now and that is why I unconciously do not use it.
Did 60 ballet toes on the box... burn!
Then i did ~3 lenghts of toes walks.
I have stopped doing physio, and I feel that my calf muscle has regressed... probably because my body is very clever in finding ways around using it regularly...
... I will have to force it to contract.
60 full lifts and slow descent... IT HURT!!!
that muscle is just effed up right now and that is why I unconciously do not use it.
Did 60 ballet toes on the box... burn!
Then i did ~3 lenghts of toes walks.
I have stopped doing physio, and I feel that my calf muscle has regressed... probably because my body is very clever in finding ways around using it regularly...
... I will have to force it to contract.
Tuesday Nov 5, 2013 #
Cycling 30:00 [3] 8.7 km (3:27 / km)
Beresford --> Elm
Cycling 30:00 [3] 8.7 km (3:27 / km)
Beresford --> Sterling --> Elm
Cross training 35:00 [3]
Warm up
Couch stretch- 2 min/side
A. Shoulder press- 3 x 5 reps @ 50 pds
then we practiced pull ups, ... i only hung my body off the bar! it was anough for me.
B. Tabata Bottom-to-Bottom Squat

8 intervals of : 20 sec on, 10 sec off... I think !!
I did 15 per series.
Immediately followed by: 4 minute AMRAP of
3 pull ups (with green "largest" band)
+ 3 dips (unable to do ring dips so move to the box)
I am limitted again by my grip ability
Couch stretch- 2 min/side
A. Shoulder press- 3 x 5 reps @ 50 pds
then we practiced pull ups, ... i only hung my body off the bar! it was anough for me.
B. Tabata Bottom-to-Bottom Squat

8 intervals of : 20 sec on, 10 sec off... I think !!
I did 15 per series.
Immediately followed by: 4 minute AMRAP of
3 pull ups (with green "largest" band)
+ 3 dips (unable to do ring dips so move to the box)
I am limitted again by my grip ability