Crossfit and Painless

Littleton,CO 
Today
Sunny High 72FLow 40F
  • Temp: 69F
  • Hum: 25%
  • W: 9mph NNE
MONDAY
Sunny
High 69F
Low 44F
TUESDAY
Sunny
High 85F
Low 49F
WEDNESDAY
Sunny
High 76F
Low 34F
THURSDAY
Sunny
High 69F
Low 38F

Monday - November 18

Strength
  • 1h 00m

Crossfit -
Cardio 14min (row)
45sec on 1:15 off

Strength 16m EMOM
BB 5RM (185)
Gymnastics (Planks)

WOD
Muscle Ups 5-4-3-2-1
Thrusters 10-8-6-4-2
GHD Sit-ups 20-16-12-8-4

Sunday - November 17

Rest Day!

Saturday - November 16

Swim
  • 35m
  • 1650.00 yards
  • 02m 07s /100 yards

100 swim
100 kick
100 pull bilateral
200 swim strokes
200 kick strokes
200 pull strokes
300 no-fly IM
300 kick
150 easy

Bike
  • 2h 16m 31s
  • 32.98 miles
  • 14.49 Mi/hr

Friday - November 15

Strength
  • 1h 00m

Crossfit - WOD
ARMAP 7:
Wall Balls
EMOM complete 5 Deads
Start with the wall balls. Score is number of wall balls complete in 7min.

Strength;
BB 5x1
Gymnastics 5xME

Core/Cardio
6rnds 200m Row/10 GHD sit-ups
6rnds 200m Run/20 Russian Twist

Thursday - November 14

Swim
  • 42m
  • 2500.00 yards
  • 01m 41s /100 yards

1000 swim
200 kick
1000 pull
200 kick
100 easy

Wednesday - November 13

Strength
  • 1h 00m

Crossfit
Strength/Gymnastics
3reps ea. 20min EMOM

WOD
AMRAP 10: =>74
30 Bar Facing Burpees
30 OHS (form only)
20 jump pull ups/20 bench Muscle ups

Tuesday - November 12

StMaas' Training Log


 November 2013 
SunMonTueWedThuFriSat
      1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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