Crossfit and Painless

Littleton,CO 
Today
Partly Cloudy High 73FLow 54F
  • Temp: 59F
  • Hum: 87%
  • W: 4mph ENE
WEDNESDAY
Moderate or heavy rain shower
High 62F
Low 53F
THURSDAY
Partly Cloudy
High 76F
Low 52F
FRIDAY
Patchy rain nearby
High 81F
Low 54F
SATURDAY
Sunny
High 82F
Low 55F

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

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals