Training Log August 08

Sunday 31/08/08 Cook and  Phillip Park

Run 3.5K
3x 400m

Swim 1 K

Saturday 30/08/08 Cook and Phillip Park

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups-> no rings available so had to subs 1 MU with 4 Pull Ups & 4 Dips
135 pound Hang power cleans, 10 reps

Time:24:40min

Surfing cca 40 minutes, water temperature 15 degress-> sooo cooold!!!

Friday 29/09/08 Friday Cook and Phillip Park

Swim 1K -25, 50, 100m -> 2x  exhausted:-)
Snatch singles 32.5K, kness to elbows, core exercises (GHD machine)

Thursday 28/08/08 Thursday Cook and Phillip Park

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods (24Kg)
60 Sit-ups
70 Burpees

Time: Unknown as I did not hit START button:-(

Wednesday 27/08/08 Wednesday Cook and Phillip Park

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed.

Time: 37:40min

Tuesday 26/08/08 Cook and Phillip Park

5 Rds for time: 21 Burpees, 30 Lunges
Time: 14:17min

4x10 Front Squat (40, 45, 47.5, 47.5)

Monday 25/08/08 Cook and Phillip Park

For tim8e:
Run 800 meters
95 pound Shoulder press, 21 reps -> 30K
Run 800 meters
95 pound Push press, 21 reps-> 30K
Run 800 meters
95 pound Push Jerk, 21 reps-> 30K

Shoulder Press was tougher that I though, was on singles but pushed through:-)

20:29min

Sunday 24/08/08 Centennial Park& Maroubra Beach

Rollerblading. Tried to go full on for two laps (9K)

Beach - 4x 100 walking lunges, jogging 0.8K

Saturday 23/08/08 Cook and Phillip Park

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups -> GHD Sit Ups -> that was a real killer, had to break it down into 3's
100 Squats

18:51min

Swim 1K, 5x25m sprints without push off the wall

Friday 22/08/08 Cook and Phillip Park

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Had to go again indoor, was pissing down and bloody cold. It looks this WO is cursed.
12:50min

Happy that handled proper weight:-) New Treadmills at the gym are not possible to keep running?!Old ones we heaps better

  • Front squat - 73% x 3 x 5 (45K)
  • Rack jerk behind neck - heavy single; 85% of single x 1 x 3 (45K)

Thursday 21/08/08 Cook and Phillip Park

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.

Pull Ups 12,10,10,10,10,9,9,9
Push Ups 12,10,10,10,10,10,10,8
Sit Ups 12,13,12,12,13,13,12,13
Squats 19,19,19,19,19,19,19,20
Total 404

My score was better last time but this time aim to do push ups all the way down.
 

Wednesday 20/08/08 Cook and Phillip Park

Swim 500m Time Trial 9:30min

Total 1.5K

Tuesday 19/08/08 Cook and Phillip Park

Instructing 3 SPIN classes:-(

  • Back squat - 83% x 3 x 5 - 55kg
  • Snatch deadlift - 110% (of sn) x 3 x 3 - 40kg
  • Push press - 80% x 5 x 5 - 35kg
  • Pull-ups - 3 x 10 (add weight if needed) - strict 10, 8, 7
  • Weighted sit-ups (DB or plate behind neck) - 3 x 10 - 12k KB, 5kg plate

Monday 18/08/08 Cook and Phillip Park

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster > subs 82 pound
Muscle-ups (6 MU, 27 Pull Ups+27 Ring Rows. Second set 5 MU, 15 Pull Ups, 15 Ring Rows. Third set 2 MU, 21 Pull Ups, 21 Ring Rows)

22:32min

Sunday 17/08/08 Maroubra Beach

Riwer Rowing 1 hr

50,40,30,20,10 Push Ups, Dips (off stone found at the beach) 12:09min

Saturday 16/08/08 Centennial Park

Rollerblading 2 Rds 20 min

4 Rds   Run 400m, 50 Squats

Friday 15/8/08 Cook and Phillip Park

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Time: 15:42min

Front squat - 75% x 3 x 4 - 40kg

Push press - 75% x 5 x 5 - 35kg

Thursday 14/8/08 Cook and Phillip Park

Run 5K 23:10min

"CrossFit Total"

Back squat, 1 rep - 65kg (was on my own and chicken out to go heavier)
Shoulder Press, 1 rep - 35kg (long time witout any improvement)
Deadlift, 1 rep - 85 kg

Wednesday 13/8/08 Cook and Phillip Park

"Karen"

For time:
150 Wallball shots, 20 pound ball

Time: 9:42min

My legs were on fire, uuuuuuuuu

Swim 1K

Tuesday 12/8/08/08 Cook and Phillip

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps >65 pound (official women weight)
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Time: 23:58min

Monday 11/8/08 Cook and Phillip Park

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Time: 12:14min

Looks so easy but.......:-)

Sunday 10/8/08 Cook and Phillip Park

Back to training:-) and so hard WO.......

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Time: 16:01min

Subs 45pound(20kg) DB for 10kg -> next time no excuses and will hit it harder

Swiming 1K

1/8 -9/8/08 SKIING NEW ZEALAND:-) :-) :-)

Still managed to fit in a few CrossFit workouts (to be honest just three) but did a lot on skies. Telemark skiing  was just awesome (constant lunging) and my legs were on fire. One day on cross country skies as well.