Rest day...the body is tired.  UGH.

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 10
Run
  • 07m 45s
  • 1.00 miles
  • 07m 45s /Mi

4 x 400 splits during the WOD

Sport
  • Crossfit
  • 15m 53s

PAINFUL WOD today. My shoulder strength really needs work.

For time:
Run 400m
12 push press 155#
Run 400m
12 front squat 155#
Run 400m
12 push jerk 155#
Run 400m
12 front squat 155#

I literally was doing 2 and 3 push presses and push jerks at a time...having to clean it over and over wasting so much energy. But my shoulder strength just isn't there yet.

  • Calories out: 2903 From lifestyle:2670, From activities:233
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 3
Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Clean
    3
    3
    3
    45
    45
  • SHOULDERS - Power Cleans
    5
    3
    3
    135
    135

3 sets of 45# hang cleans to warm up the shoulders/arms

Then EMOM 10
3 power cleans @ 135# on the even minutes
3 wall climbs on the odd minutes

Sport #1
  • Crossfit
  • 05m 54s

KICKASS WOD!!!

For time-
21-15-9 reps of
Pullups
Deadlifts 245#

I DESTROYED THIS!!! All pullups unbroken in round 1. After that, did 5 at a time with very minimal rest. Deadlifts were sets of 5 until the last round, in which I did lift/drop for 9 reps, again with minimal rest.

Sport #2
  • Rowing
  • 01m 58s

500m row to warm up

  • Calories out: 2786 From lifestyle:2675, From activities:111
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 9 Overall Workout: 4
Strength
  • 13m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    6
    1
    3
    95
    165
  • SHOULDERS - Push Press
    6
    1
    3
    95
    165

Find 2RM thruster...from the ground, not the rack.

Last time we did 2RM thrusters, I did it from a squat rack. This time I had to clean the weight first. So...no true PR in weight, but in difficulty, bigtime PR. Adding a clean in there before the actual move puts ALOT of extra stress on the core. Very happy about this.

Sport #1
  • Crossfit
  • 15m 02s

WOD:

For time-
20 box jump overs, 30" and 5 thrusters, 135#
15 bjo's and 10 thrusters
10 bjo's and 15 thrusters
5 bjo's and 20 thrusters

Can I just tell you that the 15 and 20 thruster rounds were absolute HELL??? 5 and 10 at 135# isn't extremely hard, but getting thru 15 and then 20...OMG. My strength has really come up though.

Just a note...round 4 took me almost 5 minutes to complete. OUCH.

Sport #2
  • Stretching
  • 12m

Mostly foam roller stuff and some band stretching.

  • Calories out: 2867 From lifestyle:2632, From activities:234
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 11 Overall Workout: 4
Run
  • 56m 02s
  • 7.02 miles
  • 07m 58s /Mi

First long run in a few weeks. VERY HOT. Felt good though, my speed was actually faster than I thought it was.

  • Calories out: 3354 From lifestyle:2630, From activities:723
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

No choice but to have a rest day today.  I had to be at work early so no CF for me.  I have a long run tomorrow so it's probably good that I rest my legs today, especially after that leg-centric workout yesterday and the leg killer the day before. 

I'll be standing up the whole day so I'm sure that'll make up for it!

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 10
Bike #1
  • 06m 32s
  • 2.01 miles
  • 18.46 Mi/hr

Ride to the box.

Run #1
  • 07m 13s
  • 1.00 miles
  • 07m 13s /Mi

First mile run.

Run #2
  • 08m 02s
  • 1.00 miles
  • 08m 01s /Mi

Second mile run.

Bike #2
  • 07m 01s
  • 2.01 miles
  • 17.19 Mi/hr

Back to work from the box. Into a headwind and slightly uphill.

Sport
  • Crossfit
  • 39m 14s

Complete endurance WOD time, including both runs and both bikes.

WOD:
Bike 2 miles
Run 1 mile
25 pullups
50 pushups
75 situps
100 squats
Run 1 mile
Bike 2 miles

I did all 25 pullups unbroken...my pullups are getting very awesome. Pushups took me a little while, but I got thru them with no problem. Situps...ouch...my abs were HURTING. Squats...yeah my legs wanted to fall off by number 40.

Still I was able to push out an 8 minute mile even after all that, and the bike back to the shop wasn't too bad even into the wind and with a few little inclines.

Today I am gonna do a much lighter endurance workout, no heavy WOD.  I need a little break from the heavy, really intense stuff.  So, biking, running, and some light CF moves.

  • Calories out: 3333 From lifestyle:2632, From activities:701
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 9

Q's Training Log


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