Back in the Game

Wednesday - July 3

Sport
  • Crossfit
  • 1h 00m

DROM
400 m run

4 rounds:
15 jumping jacks
15 mt climbers
15 air squats
15 jumping squats

3-3-3-3-3 (185)
deadlifts

4 rounds
500m row
30 thrusters
20 burpees

rowing lessons w/Brad

Tuesday - July 2

Run
  • 17m 16s
  • 2.00 miles
  • 08m 37s /Mi

tabata sprints

Sport
  • Crossfit
  • 1h 00m

DROM
400m run

2 rounds:
10 HSPU
10 BJ

7 min AMRAP
100m run
10 burpees
3 min rest
7 min AMRAP
15 KB swings (44)
10 push ups
3 min rest
7 min AMRAP
15 box jumps
10 pull ups

Monday - July 1

Bike
  • 30m
  • 7.20 miles
  • 14.40 Mi/hr
Sport #1
  • Crossfit
  • 1h 00m

DROM
800m run

shoulder press
3-3-3-3-3-3-3 (85)

4 rounds
150 SU
15 wall balls
10 TTB

0ne mile run (9.06)

Sport #2
  • Crossfit
  • 1h 00m

DROM
Foam roller
300 SU
30 squats
20 shoulder pass through
30 OHS

50- sit-ups
50 KB swings (44)
50 push ups
50 burpees

practice kipping

Sport #3
  • Krav Maga
  • 1h 00m

Sunday - June 30

Bike
  • 1h 30m
  • 21.83 miles
  • 14.55 Mi/hr

Saturday - June 29

Run
  • 1h 39m 11s
  • 9.07 miles
  • 10m 56s /Mi

Friday - June 28

Run
  • 26m 56s
  • 3.00 miles
  • 08m 58s /Mi

warm up
tabata sprints @6.40 pace
2x 400 @9.05
tabata sprints @7.30
cool-down

Sport
  • Crossfit
  • 1h 00m

DROM
400m run

4 rounds:
15 jumping jacks
15 squats
15 mtn climbers
15 jumping squats

10-9-8-7-6-5-4-3-2-1 (65)
snatches
1-2-3-4-5-6-7-8-9-10
burpees

tabata russian twists

Thursday - June 27

off day

whitem5's Training Log


 July 2013 
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7 8 9 10 11 12 13
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21 22 23 24 25 26 27
28 29 30 31   
 

Volume

Time
Distance

Upcoming races

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals