Posted: 1/31/2011 4:23:12 AM EDT
4 mile company run, in the rain. 
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“TRI FIT”
Three rounds of; 30, 25, 20 Bench Press 80%M 60%W BW (as many unbroken rep as possible) V Sit ups 10-20ft Shuttle Run (20up 20back for 1) 18" Box Jumps Obstacle course, Bear crawl, box jump overs, scissors agility, tires, 3 hurdles, 1 duck under, 1 jump over bar with flip. Now I got a nice slow 5k to look forward to tonight 
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2/1/11
Squat Clean 3-3-3-3-3-3-3 115-125-135-145-155-160 (f at 2) 2/2/11 1db bear complex 50# 10 squat snatch 20#db alternating Run 600m 2 db bear complex 45# 50 jumping towel pullups (Sub for 2 20ft rope climbs) 20 standard pullups 3 db bear complex 40#db 21 flights stairs 30 burpees 4 db bear complex 30# 40 v ups 40 jump overs 5 db bear complex 20# 50 push ups 50 tuck jumps 56:23 |
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2/2: Afternoon: 18 x HR sprint intervals Evening (pressed for time): 3x6 seated rows 3x15 pushups 3x6 lat pull downs 4/6/8 weighted pull ups 12/10/8 overhead press 8 bench press (before I had to leave to the pool) Finned 12 laps (warm up) 5 x 1:45 underwaters Buddy Breathing drills Drown proofing |
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Today was painful. My legs (and the rest of my body) were tired from the few days before. Had to skip out on water con or I'd be dead tomorrow. It wasn't until about 40min into my run that my legs started to feel better. I knew if I didn't run, they would probably feel worse tomorrow from yesterday's sprints. 2/3: 50 minute run @ 148-157 HR 3x6 RA Jumpies (high jumps with weights to sub for box jumps) 3x6 Walking one arm overhead DB lunges 3x6 Weighted side lunges 3x6 Power cleans 3x6 Dead lifts 3x6 American KB swing (subbed with DB's) 3x10 Bus Drivers
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| Yesterday I participated in the Running and Performance Workshop hosted by Brian Mackenzie at CrossFit Endurance, and our WOD at the end of it was basically a double tabata run for 8 minutes. With a continuoulsy running clock we had to run 100m and at the 30 second mark run again, for 16 rounds. Our break was the time we reached 100m and the end of the 30 seconds for that round. |
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Quoted:
Did everybody check out yesterday/today? Snow day yesterday, everything was closed... decided to take a rest day (a good time for it anyway). 2/5: Water Con in BDUs (sucked ass) 2 Mile Race Pace I usually take Sat and Sun off for recovery. I feel a lot better if I take 2 days for proper recovery. I CF M-F and run Tues, Wed, and Thrs nights as well. |
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Friday::
SWOD OHS 1-1-1-1-1-1-1 75-85-90-95-100-105(f)-105(pr) DWOD 21-18-15-12 Deadlift 225# Run 400m 22:20 2011/02/06 Holbrook modified 10rft 5x thruster 115 10 pullups 20 tuck jumps (mod 1) Rest 1-3 minutes to maintain similiar time splits (mod 2) Avg time 53 seconds. |
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Tired as shit. Worked hard today. 2/6: WATER CON- 15 lap pace fin, 1:30s underwaters + 1:45 victory, no-hands tread (3min/2:30/2:00/1:30/1:00 w/ 1:30 rests), buddy-breathing, 16lb weight belt swim, 6 doom-ups Tabata Sprints Calisthenics Pyramid (pull-ups 1x increments to 7, push-ups 3x increments, sit-ups 5x increments)
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