RUNNING AROUND

The following equipment is nearing replacement:

Friday - September 19

Sport #1
  • Crossfit
  • 15m

Wendler back squats 50 - 95%
5 x 5 45 - 90 lbs

2 x 4 one foot assist pull ups

Sport #2
  • Spinning Class
  • 45m

6:15 am Tabata Spin with Mary... straight true tabata.. good class.

Thursday - September 18

Sport
  • Crossfit
  • 1h 00m

6ish AM CFS Gym.. Blake was late this morning... 6 anxious girls waiting LOL

5 minutes mobility
25 minutes strength
De load week continlues with:

Clean
Power Clean
from the ground Clean
5 x 3 ea at 25 lbs

WOD

21-15-9

clean and jerk at 45 lbs
box jumps... 20"
8:50

Joan helped me get over my fear of jumping higher using mats afterwards... feelin accomplished today.. better than yesterday...

Wednesday - September 17

Run
  • 30m 13s
  • 3.00 miles
  • 10m 04s /Mi

TM hump day run... lots of pick ups...

Sport #1
  • Crossfit
  • 30m

Crossfit strength Tina worked in with me on chest presses

chest press
5x5 45-75 lbs
American kbell swings
5 x 10 35 lbs
pull ups one foot assist 2 x 4
50 weighted situps 20lbs

Sport #2
  • Stretching
  • 07m

R & S

Tuesday - September 16

Sport #1
  • Canoeing
  • 1h 00m

6:30 pm Paddle Practice.. what we thought was an open boat situation turned out to be an Orlando only practice. luckily there was room on the boat and 4 of us Pinkies took those seats. It was a very functional practice with lots of instruction from Heather (US Team)... apparantly tues nights will be for Orlando Race only....

Sport #2
  • Crossfit
  • 1h 15m

CFS Gym
Deload Week

15 minutes mobility
20 minutes at 50% 5 x 3 of each
hang snatch
power snatch
from the ground snatch
35 lbs

WOD
666 meter row (2 min break) 3x with partner (Joan)
total over 4K 21:02

sucking up a lung on this LOL

Monday - September 15

Sport #1
  • Aerobics
  • 30m

5:45 PM Tabata Class by Ellen at Cornerstone . fun little class..

Sport #2
  • Crossfit
  • 12m

5 x 5 ring rows
2 x 5 pullups (one foot assist)

Sunday - September 14

Run
  • 53m
  • 5.00 miles
  • 10m 35s /Mi

TM before Hatha Yoga... overslept missed meeting my CF peeps at Stockton for a 8am run... .

Sport
  • Yoga
  • 1h 00m

10:30 am Hatha Yoga with Ann... nice gentle yoga class OHM

Saturday - September 13

Sport
  • Canoeing
  • -----

Mercer Park Race Day with Relentless Organization... Proud of my Pinkies... we did 3 ea 500 meter races places 3rd (missed second by a tenth of a second) 2nd and 4th place. Damn proud of these girls...
did a 2K with PRemier Women.. THAT was fun... in the rain.... long day .. first race as Captain of a team.. draining with ups and downs for the whole organization.. couldn't have done it without my co captain and buddy Linda Starr....

Jacquigirl's Training Log


 September 2014 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30    
 

Volume

Time
Distance

Upcoming races

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals