Run
  • 07m 22s
  • 1.00 miles
  • 07m 22s /Mi

Warmup 400m - 137
6 x 200 during the WOD - 52, 54, 52, 58, 102, 101

Bike
  • 50m 34s
  • 14.70 miles
  • 17.44 Mi/hr

Early morning ride with Rod. A little faster pace today. But that's good. Need to bring my speed up a bit in case I decide to race a tri in the fall.

Sport #1
  • Crossfit
  • 05m 23s

Warmup WOD

3 rounds of
9 KB swings 44#
7 GHD
5 HSPU

I did all the HSPU's kipping! Round 1 with 2 abmats and the last 2 rounds with only 1 abmat...getting better!

Sport #2
  • Crossfit
  • 14m 38s

This was an exhausting WOD...not very heavy, but a lot of effort.

6 rounds for time of
8 KB snatch R (53#)
8 KB snatch L (53#)
12 handstand pushups
200m run

The runs were VERY HOT. But I did most of this workout unbroken except for the last round where I broke up the snatches and the pushups into sets of 4 each.

Labor Day Weekend come and get me!!  I'm working today and tomorrow but I'm confident we'll have two good days.  Then dinner with Bridget and Mike on Saturday and beach with them on Sunday too!  Yay for friends moving close by!!!

  • Calories out: 3534 From lifestyle:2636, From activities:898
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8
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

Q's Training Log


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