run far, lift heavy

Adrian

Training – 3/29/2013

Training Log: 03/29/2013
A. Power Clean; 1.1.1.1.1 x 5 sets; rest 3 min
(rest 10 sec b/t reps)
135,155,175,185,190
B1. Bench Press @ 165#; amrap x 4 sets; rest 30 sec
15,16,12,8
B2. Kipping Pull-ups; amrap x 4 sets; rest 5 min
37,24,20,16

Training – 3/28/2013

Training Log: 03/28/2013
AM
CrossFit Open 13.4
71 Reps
PM
Airdyne 60 minutes – nice & easy

Training – 3/26/2013

Training Log: 03/26/2013
AM
3 minutes @ 90%:
Row
857m, 795m
rest 2 min
3 minutes @ 90%:
5 Push Press @ 65#
5 Pull-ups
?
rest 2 min
3 minutes @ 90%:
Airdyne
52 cals, 50 cals
rest 5 minutes
x 2 (repeat all 3 min amraps again)
PM
Airdyne 60 minutes – easy pace (Record HR)

Training – 3/25/2013

Training Log: 03/25/2013
A. Snatch Balance – build up to a tough double
125#
B. Squat Snatch @ 70% 1RM; 2 reps x 7 sets; rest 90 sec
105
C. Muscle-ups; 5 reps for time x 3 sets; rest 5 min b/t sets
D. GHD Sit-ups – 15 reps unbroken x 4 sets; rest 90 sec
Sulphur Mountain 14min

Training – 3/23/2013

03/23/2013

2 Hour and 20 min Run – Terrain of Choice (Game Day Pace) 14.05 Trail Miles – 2:32 – 10:52/mi pace Notes: I think this is more likely my race day pace. My legs were still shot from Karen but I think it gave me an idea of how they will feel after miles of Read More

Training – 3/20/2013

Training Log: 03/20/2013
AM
Karen 150 Wallballs
7:50
PM
Airdyne 45 minutes – easy pace (Record HR)
556 Cals – 171 Avg BPM

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 – 3/19/2013

Training Log: 03/19/2013
AM
3 minutes @ 90%:
5 Wall Balls
5 Sit-ups
7 rounds, 8 rounds
rest 2 min
3 minutes @ 90%:
4 KBS @ 53#
4 Burpees
8 rounds, 8 rounds
rest 2 min
3 minutes @ 90%:
3 Pull-ups
3 Hand Release Push-ups
12 rounds, 11 rounds + 3
rest 5 minutes
x 2 (repeat all 3 min amraps again)
PM
45 min AirDyne
550 Cal – 174 Avg BPM

Notes: This was a really good WOD, varied, challenging but enough rest to give it my all each time.

Snatchin

Training – 3/18/2013

03/18/2013

A. Power Snatch x1/Overhead Squats x 5 sets; rest 3 min 115,125,135,145-> failed squat B. Hang Squat Snatch – Build to a tough single (hold bottom of snatch for 3 sec before standing up) 95,115,125 C. 10 Unbroken Toes to Bar x 5 sets; rest as needed 2:40 D. Unbroken HSPU ladder for time; 10, Read More

Training – 3/16/2013

Training Log: 03/16/2013
2 Hour Trail Run – Game Day Pace
2:10 – 13.46/miles – 9:44 mn/mile

Notes: So my run went really well this weekend, I think it was slightly over 2 hours, aboud 13.5 miles and a 9:50 or so pace. I feel it was a bit too fast, but I had a buddy with me and we kinda just got into it. Anyways, later Saturday evening my achilles was hurting and since then I’ve been hobbling a bit.

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