Track Work - Slow Glycolysis

6 x 400m Indian Runs / 3min rest

Start with partner then pass on the straight aways. Alternate who passes who every other set...last 5o feet sprint for finish. Goal was to set a new running pace....since my "running pace" at Regionals was to slow :-(

Thanks Erin for running with me...I mean ahead of me!

Training Day-Fast Glycolysis

4 intervals of Rowing: 45sec @95% / 3:15rr
218m,220m,221m,222m

• rest 10min (work on hspu)

4 intervals of Rowing: 45sec @ 95% /3:15rr

226m, 223,221,224

Training Day

1A. Front Squat 5,4,3,2,1 /20sec
125,140,155,165,175
1B. Unbroken Chin ups 5 x 20 /3min

2A. Pike HSPU 3 x 10 /60sec
2B. ghdraisses 3 x 20 unbroken /60sec

Training Day --Fast Glycolysis

5 Intervals for time...

15 Ghd Sit ups

20 Box Jumps 20"

25 Double Unders

rest 90sec

1:31 /1:28/ 1:34 /1:28 /1:50

Workout of the Day

Ok...so today we posted "The Seven" at CrossFit Cedar City....thought I would give it a try with a 30 minute time cap.

7 hspu
7 thruster #95
7 knees to elbows
7 deadlifts #170
7 burpees
7 kettle bell swings 1.5pd
7 pull ups

completed 5 rounds in 31:12

Training Day - ATP/CP

1. Snatch Grip Deadlift @6011 tempo; 6 x 4-6
135/6, 155/6, 165/4, 175/4, 175/4, 175/4

2. High Hang Power Snatch 80% 5 x 3 /60rr
75,85,95,95,95

3. Ghd Raise 5 x 12 w/ band

4. 2min rope climb max reps to 15 feet. (4)

Workout of the Day

Warm up: 500m Row

20 minute running clock...

• Start with 1000m run...with the remaining time complete as many unbroken rounds of
• 30 wall balls
• 20 double unders
• 10 pullups

finished 4 rounds

3 day Mountain Bike Trip

Fueling up on almonds...after the yummy bagel :-)

FRIDAY: Thunder Mountain Trail 3hr Ride- Moderate - High Intensity

SATURDAY: Kokopelli Trail + 41/2 hr Ride- EPIC

SUNDAY: 18 Road 1:45min Ride-Moderate Intensity

Training Day -- Slow Glycolysis

Warm up 400m jog + mov'ts

1. Row 3min for meters (814m/damper 7)
rest 3min
2. Dead-lift 3min for max reps (#190/43)
rest 3min
3. OHS 3min for max reps (#65/42)
rest 3min
4. Pull ups 3min for consecutive reps (25)
rest 3min
5. 800m JOG for time (4:50)

Training Day __ATP

1. Close Grip BEnch for 1RM (165lb)
2. Seated Behind the Neck Press for 1RM (90lb)
3. Chin up for 1RM (70lb + bwt)

Lactate Threshold Training

On the Track: 400m x 6 / 3min rest

1. 1:19
2. 1:23
3. 1:25
4. 1:29
5. 1:35
6. 1:37

last 2 intervals i hit a major wall around 200m...couldn't get enough oxygen! Otherwise, I was happy to keep my times relatively close. ..can't wait to see how these times improve over the summer!

Little Creek Mt. Bike Ride -Aerobic with bits of anaerobic

Duration: 4hours

Intensity: moderate

Training Day ---ATP/CP

1A. (#95 all 4's) Shoulder Press 5 x 3-4 @31X0 / 2min
1B. Strict CTB chin ups 5 x amrap 7,7,7,7,7 2min
+
12 min amrap of...
Pike HSPU 8,4,5,6,5
12 unbroken chin ups


Note...yesterday I could barely walk ...today I can walk with minimal knee flexion...INSANE...have'nt been this sore in awhile. Today's wod felt strong...thank goodness it was upper body day!

Pace Trail Run- Aerobic

• 30 min total work
  
  18 min pace run
  
  Max HR 179
  Avg 157

Legs are sore from yesterdays Wod and the interval training from the day before...overall the run felt ok.

Training Day--CP

Asking the Judge if he could find my hamstrings...they fell off after rep 35....I ended up winning this the AMRAP DL event with 38 reps in 90sec w/ 173lbs using a Fat Bar (2 inch diameter)...good times!

Warm up: 30cal on rower + 5 x 20 double unders

1. Back Squat 1-5 ladder 10min. for AMLAP (4)

2A. Db Walking Lunge 3 x 12 /20sec (#35)

2B. Ghd Raises 3 x12 /3min

3. Toes to Bar 4 x 10 /60sec

Legs are more tired than I thought they would be...damn runnin' !!

Training Day --Aerobic

First "training day" towards improving that nagging weakness of mine....aerobic capacity.

5min @ 80%--5min@ 50%
4min @ 80%--4min @50%
3min @80%-- 3min @50%
2min @80%--2min @ 50%
1min @ 80%-- 1min@ 50%

Tracked it all on my HR monitor
Maximum HR reached 180bpm
Average HR for entire 30min 158bpm

Total working time including warm up and cool down...35minutes

Training Day--ATP/CP

1A. Bench Press @5010 8,6,4,2 /90rr
1B. Supinated Chin ups @ 50X0 4 x 3-4 /90rr
2. Muscle up + 10 Dips x 4 /90rr
3A. Depth Push ups 3 x amrap (-2) /90rr
3B. Powell Raise 3 x 10 / 90rr

Workouts of the Weekend

Saturday:

• 3ish mile run

Sunday Shake-Out:
1000m row @80% + some Double Unders

Then...

• 60sec L-sit
• 30 goodmornings w/ 45lb bar
• 60 ab mat situps anchored
• 30 back ext w/ 15lb plate

Body is feeling good...ready to pick-up the training sessions!

Workout of the day

1A. Shoulder Press 4 x 3-4 /20sec (#95)

1B. RDL's 4 x 10 /20sec (#135)

1C. KBS x 21 / 2-3min (1pd)

Then Alternating Amrap

• HSPU (1 pad) x3


• Strict CTB Chin ups x3

Workout of the Day (Threshold)

Thought i would drink some of my own medicine....this is the wod i prescibed to day for CrossFit Cedar City...feels good:-)

Threshold Training with 3 intervals of...

• 300m row
• 10 resisted starts to 15ft cone (with a green resistance band around your hips have partner anchor a position 15ft away from cone, sprint to cone and backpedal back to start position...repeat 10 times
• 10 DB Squat Jumps #15 each hand

Rest 5 min

1)2:03

2)2:03

3)2:05