Training for Thursday, May 4

I took an unexpected day off from training (and RP, somewhat) Thursday. I was tired, had the day off from work (which sorta destroys my routine ... and as a Libra, I thrive/I'm dependent on order), things got in the way, etc., etc. It's all good though. I think my body needed the rest. And I didn't veer too far off my diet. If anything, I didn't get enough of my macros in.

Thursday was an excellent training day. Maybe my best one in recent memory. I really have no idea why (maybe it was the day off?).

20 km bike to and from U of M

Lunch:

Every 90 seconds, 4 rounds: 

• 6 Around the world with plate above head (15kg, 3ea) 
• 20 Russian Twists and then hold the Hollow Rock position for 20-30sec 
• *Goal is to maximize the amount of time spent in the hollow rock position.

Pull-ups in between rounds

Ran 3 miles (1.5 on treadmill, 1.5 on the track)

Out of safety concerns, I've begrudgingly decided to switch from the full-marathon to the half. I started my training late in the game and I haven't had/made enough time to even get into a routine. I've ran about 12 miles since I signed up for the full. Ultimately, I don't want to be an invalid for the week following the race. Will I go after the full next year? We'll see. 

CrossFit:

AMRAP in 20 min


500m Row


12 Toes 2 Bar


12 Thrusters (30/20kg)

rest 10 min

AMRAP in 20 min


Run 400m


6 Muscle-ups
 (did a combo of 6 1 pull-ups/2 push-ups instead)

12 Clean and Jerk (40/30kg)

I SLAYED this. Probably my best workout at Prairie CF yet. I felt stronger as I progressed through the AMPAPs. I've never really felt that before. I don't know if I've gotten stronger since I joined Prairie, but my work capacity has gone through the roof. And I think RP has helped a lot with this. 

I'm posting this a day late (it's Friday today). I'm slated to go back to Prairie CrossFit today for another beast:

Press @ 31X1, 3-5 x 6; 3 mins

For 12 min

100 m Run

12 Hang Power Cleans

8 Front Squats

4 Push Press

rest 1 min

*Choose a weight you can do barbell movements unbroken

REST 1 min

For 12 min

100 m Run

12 Alternating DB Snatch

8 DB Goblet Squats

4/arm DB Single Arm Jerk

rest 1 min

I should really take it easy with those DB snatches. Literally the only movement that causes my forearm to flare up. I'll keep you all posted. 

Training for Wednesday, April 26

Today’s training:

Lunch hour:

5 mile run on track
(deliberately slow four miles followed by fast paced last mile)

CrossFit (4:30 p.m.):

Press @ 31X1, 4-6 x 6; 3 mins

With a 25 min time cap complete for time
100 Dumbbell Snatches
80 Cal Row
60 Burpees over DB
40 Muscle-Ups or do (1 Pull-up + 2 Push-ups ) x 40 reps

I’m 33 and injured all the time. After the age of 30, bodies start to kind of suck. I’ve been dealing with a bout of tennis elbow in my upper right forearm. It only bugs me when I’m doing snatches. For the CF training session above, I used a 50 lb dumbbell for my left arm and a 15 lb for my right. I probably could have used a 20 pounder but I didn’t want to push my luck. My injury is slowing getting better, though. It would probably be healed right now if I didn’t train at all. But that’s not happening. Just gotta make sure to ice it and stretch it.

Anyway, the CF wasn’t as bad as I thought it was going to be. I probably would have finished the entire workout if my calves and feet hadn’t started cramping during the burpees. This probably happened because I ran earlier in the day and didn’t drink enough water.