Off
Sport
  • Crossfit
  • 1h 00m

DROM
Foam roller
PVC

EMOM 5 rounds
3 clean and jerk (105)

7 min AMRAP
3x c&j/ttb
6x c&j/ttb
9x c&j/ttb
12x c&j/ttb

3 min rest

4 rounds
500m row
2 min rest in between sets

Bike
  • 1h 00m
  • 12.90 miles
  • 12.90 Mi/hr

Sport
  • Backpacking
  • 51m 50s

Run
  • 50m
  • 4.00 miles
  • 12m 30s /Mi

Run with 20 pound Ruck sack

Sport
  • Crossfit
  • 1h 00m

DROM
800m Indian run

20 thrusters
20 STO
20 squats
20 front squat

EMOM 5 burpees

Sport
  • Crossfit
  • 1h 00m

DROM
200m row
10 GHD sit-ups
10 GHD back ext
10 strict pull ups
10 reverse lunges
10 OHS
10 shoulder pass through with bands

squat clean (105)
HSPU
pistols
5/10/10
4/8/8
3/6/6
2/4/4
1/2/2

Sport #1
  • Crossfit
  • 1h 30m

DROM
500m row
5 walkouts
10 ironcross
10 scorpians
10 hip circle
10 hip pop ups
10 spiderman lunges

foam roller on thighs/ham
tricep stretch w/band
forward shoulder stretch w/band
backward shoulder stretch w/band
shoulder pass through w/band


Front squat
3x3x3x3x3 (145)

5x shoulder press (75)
5x push press (75)

10 min AMRAP ( 9rds, 1 burpees)
10 wall balls
5 burpees

Sport #2
  • Crossfit
  • 40m

DROM
stretch
400m run
25 pull ups
25 sit-ups
25 push ups
25 push press
25 squats
400m run

whitem5's Training Log


 February 2014 
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Time
Distance
  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals