1/14/13
Crossfit Reclamation - 5:30am - 1hr
Strength:
Back Squats: 2 squats every 60sec at 150# (90% of 1 rep max), then
8 Front Squat Lunges (4 each leg), followed by 5 Front Squats at 95#, rest 1 min, repeat until 5min has expired.
WOD: 3 rounds of:
200m sprint
6 push-ups
12 Hollow Rocks
*** completed in 5:28
1/15/13
Crossfit Reclamation - 5:30am - 1hr
WOD:
21 Wall Balls at 20#
9 Burpees
400m run
15 Wall Balls
15 Burpees
400m run
9 WB's
21 Burpees
400m run
*** completed in 15:10
1/16/13
Bike - Indoor Trainer - Workout #2 - 5:50am - 35min
10min w/u
2 sets of:
7min at 60rpm, then 4min at 80rpm EZ spinning
Had to cut one set off due to time. Crossfit was cancelled due to coach having an illness and the fill-in trainer could not gain access to the building. I was going to do this w/o this afternoon since this is my short day at work (out at 1pm), but now that my ride is out of the way, I may try to get on a treadmill this afternoon for a quick hard run.
*** Total w/o time = 35min
Treadmill Run - 3:45pm - 35min
5min w/u
light lower body stretch
3mile intervals alternating: 7:30/mile pace for 1/4 mile, then 10:00/mile pace for 1/4 mile.
1/17/13
Crossfit Reclamation - 5:30am - 1hr
750m row
30 Pull-ups with green ban to toe
30 Front Squats at 115#
30 sit-ups
30 Power Cleans at 115#
500m row
20 Pull-ups
*** completed in 22:22 This was suppose to continue in this pattern until finishing with 10 power cleans, but I ran out of time and had to leave at 6:30am.
1/18/13
Crossfit Reclamation - 5:30am - 1hr
Split Jerks 1x1x1x1x1 to find our Max. Mine was 155#. I failed at 165#.
We then were given the remainder of our hour to work on our specific goals that we had established 7 weeks ago. I worked on my handstand and double unders. Neither went well. I'm struggling to find the appropriate rhythm needed for the double unders, and my shoulders took a beating this week, so I was not able to hold my handstands. I did spend about 12-15min on mobility/stretching at the end.
No workouts 1/19 & 1/20
About Me
- roosta
- 43yo father of two. Type A, loves to plan, make "todo" lists, and stack things. My heart is on my sleeve. Both sleeves actually. I'm an open book. I favor symmetry. I can't be late for anything. I hate talking politics and religion. I watched the movie “Jaws” when I was much too young (and yes, it still haunts me). I could leap tall buildings in a single bound had I only done more squats and plyometrics as a teen.(Crossfit has me believing that I will one day). For 21 years I hid my mini-battles with OCD, the weirdest obsession revolving around the number “8”, all of which abruptly ended the night of October 27th, 2004. I've never tried an illegal drug, or cigarettes for that matter. People laugh at this, then call me a liar, but it's true. I say "Happy Holidays", not "Merry Christmas". It's the PCness in me I suppose. I leave out the word "God" when I say the Pledge of Allegiance and have so since the 10th grade. I think it has something to do with Separation of Church and State. I prefer sleeping with a night-light. So what? I have one addiction. No wait, two. Actually, three. Ice cream, Crossfit, and triathlon. Yeah, I know, these don't really work together too well.
No comments:
Post a Comment