run far, lift heavy

April 2013

Hidden Pond Trail

Training – 4/13/2013

04/13/2013

3.5 Hour Trail Run – Game Day Pace/Nutrition 16.62 miles 3:24, 12:17/mi Went out and made it the distance yesterday. I think there were both good and bad things that occurred. The bad: I had to switch around my workouts last week which meant working out Tues-Fri without a break. The workouts last week were Read More

Training – 4/12/2013

Training Log: 04/12/2013
A. Squat Clean @ 70% 1RM; 2 reps x 8 sets; rest 90 sec
150#
B. Hang Power Clean x 1/ Push Jerk x 3; rest 2 min x 5 sets
135#
C. Shoulder Press @ 21X1; 3 reps x 4 sets; rest 3 min
135,150,145,145×2

Training – 4/11/2013

Training Log: 04/11/2013
AM
21-18-15-12-9-6-3:
HSPU
CTB Pull-ups
L-Sits (Seconds accumlated)
14:30
PM
5X
Airdyne 10 minutes @ Z1
Run 800m @ Z1

Training – 4/10/2013

Training Log: 04/10/2013
A. Power Snatch – Build to a tough single
115,135,145,150-fail,150,155-fail
B. Squat Snatch @ 95#; 3 reps on the minute for 8 minutes
C. Handstand Push-ups; 10 reps unbroken x 5 sets; rest as needed
2:56
D. 50 Toes to Bar for Time
2:30

Training – 4/9/2013

Training Log: 04/09/2013

AM
5 minutes @ 90%:
5 Hang Power Clean & Push Press @ 95#
7 Hand Release Push-ups
10 cal Row
4 Rounds
rest 3 min
5 minutes @ 90%:
5 Deadlifts @ 135#
5 Burpees over Barbell
10 cal Airdyne
4 Rounds + 8
rest 3 min
5 minutes @ 90%:
Row
1300 M

PM
Airdyne 75 min – moderate pace
(start every 10 minutes by running an 800m)
End of the road

Training – 4/5/2013

04/05/2013

3 Hour Run – Game Day Pace/Nutrition (Terrain of Choice) 18.67 mi – 3:05 – 9:55/mi Notes: This run was pretty tough, I just wasn’t feeling very good, a bit feverish before the run. My achilles started hurting immediately, but calmed down after mile 4. Didn’t really bother me again until the end of the Read More

Training – 4/4/2013

Training Log: 04/04/2013
AM
CrossFit Open 13.5
57 reps
PM
Old Airdyne 60 minutes @ Z1
(every 5 minutes, complete 30 Push-up Plank on Rings)

Training – 4/2/2013

Training Log: 04/02/2013
AM
5 minutes @ 90%:
5 KB Snatches @ 35# (right)
5 KB Snatches @ 35# (left)
50 Single Unders
5 rounds + 10
rest 3 min
5 minutes @ 90%:
10 NPUBBJ @ 20″
10 GHD Sit-ups
10 KBS @ 53#
2 rounds + 22
rest 3 min
5 minutes @ 90%:
Row 150m
7 Burpees
4 rounds + 150m
PM
60 min Airdyne

Notes: Karen felt good, it was tough, but not as tough as I remember. I think I could have shaved 20-40 secs off my time had I not paced it so conservatively. I felt there was still a bit of gas in the tank at the end. I could only stand 45 min on the AD tonight as I was just exhausted.

Training – 4/1/2013

Training Log: 04/01/2013
A. Snatch Balance – build up to a tough single
150
B. Squat Snatch @ 75% 1RM; 2 reps x 6 sets; rest 2 min
115
+
AMRAP in 10 minutes:
1 Muscle-up
10 Unbroken Double Unders
2 Muscle-ups
10 Unbroken Double Unders
3 Muscle-ups
10 unbroken Double Unders
Got to 16 total MUs
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