Ran 4.49 miles in ~ 31:30
http://www.mapmyfitness.com/workout/829847291
This is a log of my general training for staying active. This has included training for the Adirondack Canoe Classic (The 90 Miler), triathlons, and various other competitive events.
31 December 2014
30 December 2014
Swim 141230
Warm up:
500 Free
400 Pull
300 Kick
200 alt 25 free/non-free
Main
3 x 200 @2:30
4 x150 - 50 fast/east/fast @ 1:45
8 x 50 25 Free 25 non free(alt back/breast) @ :60
Cool Down
100 Free
Total 3100
500 Free
400 Pull
300 Kick
200 alt 25 free/non-free
Main
3 x 200 @2:30
4 x150 - 50 fast/east/fast @ 1:45
8 x 50 25 Free 25 non free(alt back/breast) @ :60
Cool Down
100 Free
Total 3100
29 December 2014
Crossfit 141229
40 Rep Challenge
50# KB Swings
50# DB Thrusters(25 each arm)
95# Bent Rows
Lunges
Pull Ups
95# Front Squat
Bird Dogs
Run 40 yards plus flight of stairs after each
~23:00
50# KB Swings
50# DB Thrusters(25 each arm)
95# Bent Rows
Lunges
Pull Ups
95# Front Squat
Bird Dogs
Run 40 yards plus flight of stairs after each
~23:00
27 December 2014
Crossfit 141226
Strength:
Bench 5x5
5 x 145
WOD:
AMRAP 30 MIN
50 Flutter Kicks
15 Box Jump Burpees (24")
15 Dips
5x10 Battle Rope - Doubles/Singles(10 each side)/Singles underhand/Upper Cuts/Side to Side
5 Rounds + Flutter and 10 Burpee Boxes
Bench 5x5
5 x 145
WOD:
AMRAP 30 MIN
50 Flutter Kicks
15 Box Jump Burpees (24")
15 Dips
5x10 Battle Rope - Doubles/Singles(10 each side)/Singles underhand/Upper Cuts/Side to Side
5 Rounds + Flutter and 10 Burpee Boxes
24 December 2014
Crossfit & Swim 141224
WOD 1:
7 rounds of:
135# Deadlift Burpees
40 yard run + flight of stairs
10 12# Med Ball Slams
9:10
WOD 2:
As many rounds in 4 min
Partner 1:
15 Leg Levers
15 Sit-ups
Partner 2
Deadlift Hold 155#
2 Full rounds
Swim
12 x 25 :10 rest
12 x 50 Pull @ :60
6 x 75 @ :90
1350 Total
7 rounds of:
135# Deadlift Burpees
40 yard run + flight of stairs
10 12# Med Ball Slams
9:10
WOD 2:
As many rounds in 4 min
Partner 1:
15 Leg Levers
15 Sit-ups
Partner 2
Deadlift Hold 155#
2 Full rounds
Swim
12 x 25 :10 rest
12 x 50 Pull @ :60
6 x 75 @ :90
1350 Total
23 December 2014
Swim 141223
Warm up
3 x 100 Free/50 Stroke
Main A:
3 x 250 Free :20 rest
250 Kick
250 pull
Main B:
3 x 150 (50 Free/50 Back/50 Breast)
1 x 150 Kick
1 x 150 Pull
Cool Down
150 Free
2600 Total.
3 x 100 Free/50 Stroke
Main A:
3 x 250 Free :20 rest
250 Kick
250 pull
Main B:
3 x 150 (50 Free/50 Back/50 Breast)
1 x 150 Kick
1 x 150 Pull
Cool Down
150 Free
2600 Total.
22 December 2014
Crossfit 141222
Set A:
AMRAP 7 min
21 50# KB Swings
15 Leg Levers
9 24" Box Jump
3 rounds plus KB Swings and 3 LL
Set B:
AMRAP 7 Min
9 65# Snatch
15 Lunges(each side)
21 25# weighted sit-ups
2 Rounds Plus snatch and 5 Lunges
Should have gone to 75 for Snatch, went let as I still don't trust my shoulder.
AMRAP 7 min
21 50# KB Swings
15 Leg Levers
9 24" Box Jump
3 rounds plus KB Swings and 3 LL
Set B:
AMRAP 7 Min
9 65# Snatch
15 Lunges(each side)
21 25# weighted sit-ups
2 Rounds Plus snatch and 5 Lunges
Should have gone to 75 for Snatch, went let as I still don't trust my shoulder.
18 December 2014
Crossfit 141218
Strength
Squat 5x5
135/155/155/165/165
WOD
6 rounds of
40 yard Farmers walk (Left/right overhead/shoulder/at side) 50R/40L/50R/50L/60R/60L
5 Burpees
15 135# DL
10 min
Left shoulder is still really weak.
Squat 5x5
135/155/155/165/165
WOD
6 rounds of
40 yard Farmers walk (Left/right overhead/shoulder/at side) 50R/40L/50R/50L/60R/60L
5 Burpees
15 135# DL
10 min
Left shoulder is still really weak.
16 December 2014
Swim 141216
Warm up:
500 - Free
4 x 100 Kick
Main
50/50/100/100/200/200 Rest 30 sec
4 x 100 Pull
4 x 100 IM( did Free/Back/Breast/Free
6x75 Spint/Easy/Sprint @:60
Total 2700
500 - Free
4 x 100 Kick
Main
50/50/100/100/200/200 Rest 30 sec
4 x 100 Pull
4 x 100 IM( did Free/Back/Breast/Free
6x75 Spint/Easy/Sprint @:60
Total 2700
15 December 2014
Crossfit 141215
12 Days of Xmas
1 95# Clean
200 Meter Run/Row Alt (I did 1800 run/400 row due to rower being used)
3 Muscle up (subbed 9pull-up/dips)
4 40# DB Snatch
5 24" Box Jump Overs
6 Double Unders (18 singles)
7 man-makers 30# except 1 round of 25)
8 Lunges
9 Pull-ups
10 Burpees
11 95# Front Squats
12 65# Thrusters
1:07:30 Things moved well until man-makers were added on day 7. Spent by day 10.
Totals
12 cleans
1 95# Clean
200 Meter Run/Row Alt (I did 1800 run/400 row due to rower being used)
3 Muscle up (subbed 9pull-up/dips)
4 40# DB Snatch
5 24" Box Jump Overs
6 Double Unders (18 singles)
7 man-makers 30# except 1 round of 25)
8 Lunges
9 Pull-ups
10 Burpees
11 95# Front Squats
12 65# Thrusters
1:07:30 Things moved well until man-makers were added on day 7. Spent by day 10.
Totals
12 cleans
2200 m run/row
90 pull/dip
36 DB snatch
40 Box jump over
126 Singles Unders
42 Man makers!!!
40 lunge
36 pull-ups
30 burpees
22 front squat
12 thrusters
12 December 2014
Run 141212
Ran 3.44 miles in 25:09(7:19 pace)
Legs tired from this morning.
http://www.mapmyfitness.com/workout/816567239
Legs tired from this morning.
http://www.mapmyfitness.com/workout/816567239
Crossfit 141212
Bench 5x5
135/145/155/155/155
WOD
AMRAP 15:00
15 24" box jumps
15 65# Overhead squats
40 yards bear crawl
3 rounds plus box jumps and 10 OHS
Bench was really weak. Needed a spot on last two rounds. Last round only got 3 @ 155, did last 2 at 135. OHS was a challenge with the shoulder, it is slowly getting stronger though.
135/145/155/155/155
WOD
AMRAP 15:00
15 24" box jumps
15 65# Overhead squats
40 yards bear crawl
3 rounds plus box jumps and 10 OHS
Bench was really weak. Needed a spot on last two rounds. Last round only got 3 @ 155, did last 2 at 135. OHS was a challenge with the shoulder, it is slowly getting stronger though.
10 December 2014
Crossfit 141210
Main
Partner workout
3 Sets of each (18 total min):
3 95# Hang Clean, partner finishes minute doing sit-ups
3 95# SDHP, partner finishes minute doing pus-ups
1 Bear (Hang Clean/Front Squat/Push Press/Back Squat/Push Press) partner finishes minute with Burpees
Counts for each set
38/33/31 Sit-ups
Partner workout
3 Sets of each (18 total min):
3 95# Hang Clean, partner finishes minute doing sit-ups
3 95# SDHP, partner finishes minute doing pus-ups
1 Bear (Hang Clean/Front Squat/Push Press/Back Squat/Push Press) partner finishes minute with Burpees
Counts for each set
38/33/31 Sit-ups
47/37/31 Push-ups
13/12/13 Burpees
Followed by 4 min of partner pull-ups. You go until you have to stop, rest while they do the same. 55 pull-ups
Followed by 4 min of partner pull-ups. You go until you have to stop, rest while they do the same. 55 pull-ups
09 December 2014
Swim 141209
Warm up:
500 Free
3x100 Kick (50 front/50 back)
200 Pull
Main
2x200 @3:30
5x100 Pull @ 2:00
1x200 @ 3:30
12x50 (25 Back/25 Free) odds (25 breast/25 free) evens
1x200@ 3:15
2900 total
500 Free
3x100 Kick (50 front/50 back)
200 Pull
Main
2x200 @3:30
5x100 Pull @ 2:00
1x200 @ 3:30
12x50 (25 Back/25 Free) odds (25 breast/25 free) evens
1x200@ 3:15
2900 total
07 December 2014
Run 141207
Ran 4.03 miles in 28:20 (7:02 pace)
Nice easy run while C warmed up for her game today
http://www.mapmyfitness.com/workout/813039601
Nice easy run while C warmed up for her game today
http://www.mapmyfitness.com/workout/813039601
05 December 2014
Crossfit 141205
5 Rounds of:
25 Med Ball Slams(10#)
15 DeadLifts (185/185/135/135/135)
250 meter run
35 Double Unders (Subbed 105 Jumping jacks)
19:41
I had a cold the last two days and could feel it. After the first two rounds of DL I played it safe and dropped the weight as I could feel my back tighten. I was going to sub 105 singles for the double unders but I couldn't get a rhythm going more than 3-5 at a time.
25 Med Ball Slams(10#)
15 DeadLifts (185/185/135/135/135)
250 meter run
35 Double Unders (Subbed 105 Jumping jacks)
19:41
I had a cold the last two days and could feel it. After the first two rounds of DL I played it safe and dropped the weight as I could feel my back tighten. I was going to sub 105 singles for the double unders but I couldn't get a rhythm going more than 3-5 at a time.
02 December 2014
Run 141202
Ran 3.4 miles in ~25:00 min. ~7:20 pace
Raining so left my phone in car and just ran, I didn't focus on time, just enjoyed the run.
Raining so left my phone in car and just ran, I didn't focus on time, just enjoyed the run.
Swim 141202
Warm-up
300 Free
400 Pull
200 Kick
Main
8x50 25, climb out 3 push-ups then back in, 25 @ 1:15
1x500 (50 easy/50 fast)
6x50 Pull 25 Free/25 non-free(breast) @1:15
6x50 Kick @1:00
300 Free
400 Pull
200 Kick
Main
8x50 25, climb out 3 push-ups then back in, 25 @ 1:15
1x500 (50 easy/50 fast)
6x50 Pull 25 Free/25 non-free(breast) @1:15
6x50 Kick @1:00
01 December 2014
Crossfit 141201
3 Set of Breathing Squats:
45#/95#/145#
For time:
75 45# KB Swing
1 Mile Run
75 Toes to Bar
19 min
Toes to bar killed my time.
45#/95#/145#
For time:
75 45# KB Swing
1 Mile Run
75 Toes to Bar
19 min
Toes to bar killed my time.
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