3/9

10am
5 mile run, 39:02

another 3 TRX classes (i am sore....)

3/8

5:30am
ninja run, really gorgeous moon rise, decent pace, felt good

about 3 TRX classes

3/7

8am w/ Mike

1500m row

warm-up
2x ritch st run
3 rounds:
5 sun salutations
10 burpees
15 GHD sit-ups

strength:
snatch balance for quality 3 EMOTM for 10min
@ 45#
really good practice for getting under the bar, something I need a lot of work on

Partner WOD w/ Barret
15min for max box jumps:
7 hang squat clean 65#
max box jumps 20' (while partner completes cleans then switch)
score: 200 box jumps (I did 125)


5pm
9.7 mile run, 1:20

3/6

7:30am
Spin @ M2
20 min warm-up
4x(4min threshold w/ progressions, 30sec easy, 30sec all out)
3x(90sec 70-75 cdn, 1min easy, 30sec all out)
I don't remember all my #s but they hit where they should have


3 mile run to the gym

1pm w/ Chris

warm-up
3 rounds:
3 wall climbs
6 chin-ups (I do these sort of!)
9 hollow rocks

skill: HSPU
5 every 2min for 20 min
all w/ 1 mat, tried in round 7 to do w/o and at that point my head came down and stayed there

WOD:
AMRAP 15min
5 DL 125#
10 sit-ups
15 KBS 1pd
score: 11+7 Rx

sneaky how 'the animal' got into that WOD

3 mile run home

3/5

4 mile warm-up
6x300m hill @ Ft. Mason
4 mile cool down
10.1 miles total, 1:25

3/3

23 mile run @ Lake Sonoma, deceptively tough course, long day but ended with wine tasting

3/2

7:30am
7.4 mile run ~1hr

2pm
1 mile warm-up
dislocates
OH squats

12.2
10min AMRAP
30 HPS 45#
30 HPS 75#
30 HPS 100#
Max HPS 135#

score: 30
(in 2:22 while Jesse and Corrine watched me spend 7:28 trying to get 75#...pretty awful showing but I deserve it for not showing up on snatch days)

3/1

5:30am ninja run, nothing like cold sideways rain to wake you up in the morning

6pm TRX Fusion class

2/29

7:30am Intervals
2.5 mile warm-up, 1-2-3-2-1 minute hard efforts ~6:00-6:30 pace w/ 90 sec recovery, 4 mile cool-down

5:30pm
easy 5 miler ~40 min

2/28

Spin @ M2

20 min warm-up
lactate threshold: 6x2:30 w/ :30 rest (157/163/167/171/163/169)
strength: 4x:90 @ 90-110% 65-75 cdn +1:00 w/ 2:00 rec (171/179/183/181/191)
speed: 2x:30 95-105 cdn (220/217) w/ 1:00 rec, 2x:20 95-105 cdn (270/237) w/ 1:10 rec
5 min cool-down

2/27

8am w/ Aaron

LLF warm-up

partner stretching: shoulders, ankles, hamstrings

'Fran'
Thrusters 55#
pull-ups

7:28
Aaron told us to focus on trying to do this as fast as we could at a weight we could do close to 6min so I dumped the Rx weight and still didn't get close to 6, mostly due to the pull-ups though

break

3 rounds:
250m row
20 wall balls 14#
10 push-ups

8:13 Rx

liked this one, I dig wall balls


2pm
5 mile run, 40min

2/26

11 mile recovery run w/ sch and jen p, 2200 ft of climbing but took it really easy

2/25

8:30am ITR Lake Chabot 50k

31.2 miles, 4:55 and a new PR!

Felt really good the whole time, dialed nutrition in more than I usually do and think that made a big difference. Had legs at the end so probably didn't go out hard enough. just a training run so not going to worry about that.

2/24

6 mile run, ~50min

feeling Angie all over.....

2/23

5:30am
ninja run, clear skis, powered up both long hills, the usual love fest


1pm w/ Chris

warm-up
CF games WOD 12.1
7min AMRAP of burpees (touching target 6" above reach w/ 2 hands)
score: 105
not sure I could have done many more if I tried since I didn't really stop but kept a steady pace throughout.

WOD: 'Angie'
100 pull-ups (40 Rx, 60 w/ black band)
100 push-ups
100 sit-ups
100 air squats

time: 23:01

even @ 1 rep I wasn't getting my chin over the bar after 40 so moved to the band. stuck with Rx push-ups but was doing them in sets of 1 after 70. don't remember what my last time was on this but I think I switched to the band around the same time