Workout: Jun 6 - Jun 12
Sunday
Long run (? .. conditional on recovery / injuries)
- Decided to take an actual rest day. Despite having a 50K run coming up, I'm currently not working on getting my mileage up too much. I found an interesting article on endurance training and CrossFit: http://www.gotrimax.com/TriMaxBmac.htm
- Self Myofascial Release, a good resource: http://networkfitness.com/therapy/
Saturday
"Rest" day
- Hart House Circuit - Silver (Time: 32:32)
- Coaching dragonboat in the morning
- 3 min of Burpees at Yonge/Dundas Square - Peru fundraiser (did 40 burpees)
Friday
@ CrossFit Markham
1-1-1-1-1 Front Squat 1RM(Worked up to 205lbs, failed at 225lbs - technique)- Then -1 Round for Time50 Double Unders10 Toes-to-Bar40 Push-ups10 Toes-to-Bar30 Box Jumps10 Toes-to-Bar20 Burpees10 Toes-to-Bar10 Pull-ups10 Toes-to-Bar(Time: 13:35)
Thursday
"Rest" day ... definitely needed
Wednesday
@ CrossFit Markham
2-2-2-2-2Front Squat 90% 1RM (185lbs, 195lbs for last two sets)- Then -"Mary" 20 min AMRAP5 Handstand Push-ups10 1-legged squats (each leg)15 Pull-upsRounds: 5 + 5 Pull-upsGot my name up on the CrossFit wall (see below) since I was the only one in the morning class to do it RX. Not sure how long my name will last on that wall as there are 3 evening classes tonight with super strong people
And had a wonderful post-workout meal courtesy of my awesome mom :) Red River hot cereal, beef ribeye, asparagus with green onions and garlic =)
Tuesday
@ CrossFit Markham
Monday3-3-3-3-3Deadlift 85% 1RM (Used 255 lbs)- Then -4 x 400m run2 min rest in between setsTime = 13:22 incl restAvg time / 400 m = 5:22 / 4 = 1:20
@ CrossFit Markham
Warm-upFront squat (95 lbs 10 reps x 2 sets; 155 lbs 3 reps x 2 sets)- Then -15 min AMRAP- 3 Wall Balls (20 lbs)- 6 Chest-to-Bar Pull-ups- 9 Push Jerks (95 lbs)Rounds: 6 rounds + 2 Push JerksRan home (2.7 km)
Comments