Staying Fit after Fifty ;-)

Monday - December 30

Bike
  • 02m 30s
  • 0.83 miles
  • 20.00 Mi/hr
Run
  • 08m
  • 0.63 miles
  • 12m 48s /Mi

10 x 100 meter power walk

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Deadlifts
    10
    1
    10
    120
    120
  • SHOULDERS - Hang Power Clean
    5
    3
    3
    35
    70
  • SHOULDERS - Kettlebell Swings
    10
    1
    10
    44
    44
Sport
  • Crossfit
  • 30m

Warm up: Stretches, air dyne, barbell warm up
Strength: Hang power cleans
Metcon #1: 10 rounds of descending deadlifts, ascending KBS and 100 meter power walk
Metcon #2: 8 round sit up tabata (20/10)
Cool down: Return equipment

Sunday - December 29

Saturday - December 28

Run
  • 1h 05m 29s
  • 4.30 miles
  • 15m 13s /Mi

Hike with crossfit group

Friday - December 27

Bike
  • 05m
  • 1.67 miles
  • 20.00 Mi/hr
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Power Cleans
    5
    2
    2
    55
    60
  • SHOULDERS - Power Cleans
    3
    7
    7
    55
    55
  • SHOULDERS - Push Press
    3
    7
    7
    55
    55
  • SHOULDERS - Push Press
    5
    2
    2
    55
    60
Sport
  • Crossfit
  • 25m

Warm up: Stretches, air dyne, PVC mobility, barbell warm up
Strength: 5 x 2 cleans and 2 push presses
Metcon: 3 rounds of 3 rope climbs, 3 tire flips, 5 HSPU, 7 clean and press, 9 HRPU, 12 pistols, 15 knees to chest, 75 single unders
Cool down: Return equipment

Thursday - December 26

Wednesday - December 25

Tuesday - December 24

Bike #1
  • 01m 30s
  • 0.50 miles
  • 20.00 Mi/hr
Bike #2
  • 06m
  • 2.00 miles
  • 20.00 Mi/hr
Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Power Cleans
    5
    3
    3
    60
    60
Sport #1
  • Crossfit
  • 40m

Warm up: Stretches, air dyne, partner bed ball toss, burpees, barbell warm up
Strength: 3 power cleans every 90 seconds
Metcon: 100 air squats, 90 dball slams, 50 air dyne cals, 70 sit ups, 60 push ups, 30 air dyne cals, 40 wall balls, 30 pull ups, 20 tire flips, 10 pull ups, 10 ring dips.
Extra: 1 min. battle ropes, 1 min. plank hold
Cool down: Return equipment

Sport #2
  • Home Improvement
  • 2h 00m

Landing, stairs and living room

terryhopp59's Training Log


 December 2013 
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