Staying Fit after Fifty ;-)

Sunday - November 10

Sport
  • Home Improvement
  • 1h 00m

Cleared debris from patio, helped install dry wall

Saturday - November 9

Bike
  • 11m 30s
  • 3.83 miles
  • 20.00 Mi/hr
Strength
  • 06m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Deadlifts
    6
    5
    15
    85
    85
Sport
  • Crossfit
  • 42m 30s

Warm up: Stretch, 50 air dyne cals. (above), dynamic stretching
Metcon: 400 meters with 15# plate overhead, 60 ring rows, 60 thrusters (35#), 60 hand release push ups (knees), 60 one legged box squats, 60 deadlifts (85#) (above), 100 air dyne cals. (above)
Cool down: Return equipment

Friday - November 8

Sport
  • Home Improvement
  • 1h 00m

Cleaned appliances, swept/mopped floors, cleaned bathrooms

Thursday - November 7

Bike
  • 10m
  • 3.33 miles
  • 20.00 Mi/hr

warm up and extra

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    8
    2
    2
    65
    65
  • SHOULDERS - Power Cleans
    5
    2
    2
    55
    70
  • SHOULDERS - Power Snatch
    7
    3
    3
    30
    45
  • SHOULDERS - Push Press
    6
    2
    2
    45
    70
  • SHOULDERS - Split press
    5
    1
    1
    55
    70

Cleans and Split Press in CrossFit

Sport
  • Crossfit
  • 50m

CrossFit warm up: Stretches, air dyne (above), skill AMRAP, air dyne (above)
Strength: 2 clean, 1 split press (above)
Metcon 1: 6 min. AMRAP of 6 K2C and 6 air squats
Metcon 2: 4 min. AMRAP of 4 SDHP (55#) and 4 dball slams (16#)
Metcon 3: 2 min. AMRAP of dball slams (14#)
Cool down: Return equipment, change shoes
OLY warm up: barbell warmup
Skill/Strength: Snatch, push press, front squat
Cool down: Return equipment

Wednesday - November 6

Tuesday - November 5

Sport #1
  • Home Improvement
  • 58m

Vacuum, dust, wipe down kitchen, sweep, lay new rug

Sport #2
  • Yoga
  • 32m

Cathe YogaMax #1

Monday - November 4

Bike
  • 15m
  • 5.00 miles
  • 20.00 Mi/hr
Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Back squats
    8
    5
    10
    35
    80
  • SHOULDERS - Push Press
    6
    2
    7
    50
    50
Sport
  • Crossfit
  • 20m

Warm up: Stretches, air dyne, dynamic stretches with dumbbells
Strength: Back squats (above)
Metcon: Ladder of air dyne (above), push press (above) and chin ups
Cool down: Return equipment

terryhopp59's Training Log


 November 2013 
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