11/27 hybrid program
11am
strength (clean)
DE hang power clean - 8x2 (#95)
week 4: thrusters - 21reps @ #135 (broken 10/4/4/3)
strength (clean)
DE hang power clean - 8x2 (#95)
week 4: thrusters - 21reps @ #135 (broken 10/4/4/3)
11/26 hybrid program
1pm
cfe: bike "TT"
6.87* miles (tp)
my time = 34:50
*flat tire. the flat tire was a total bummer after climbing the steepest climb of the route. back had really tightened up on me after a couple miles but i was able to fight thru it & it loosened up a bit.
cfe: bike "TT"
6.87* miles (tp)
my time = 34:50
*flat tire. the flat tire was a total bummer after climbing the steepest climb of the route. back had really tightened up on me after a couple miles but i was able to fight thru it & it loosened up a bit.
11/24 hybrid program
2pm
strength (squat)
ME squats - 4x1 -(#315,#365,#385,#405pr)
xfit: "Jackie"
400m run
45 pound Thruster, 50 reps
30 jumping pull-ups
time = 9:22
week 4: thrusters - 15reps @ #135 (unbroken)
strength (squat)
ME squats - 4x1 -(#315,#365,#385,#405pr)
xfit: "Jackie"
400m run
45 pound Thruster, 50 reps
30 jumping pull-ups
time = 9:22
week 4: thrusters - 15reps @ #135 (unbroken)
11/22 hybrid program
11am
crossfit: 'push press'
3-3-3-3-3-3-3
#185,#195,#205,#215,#225*,#225,#235 *1rep
week 4: thrusters - 9reps @ #135 (unbroken)
crossfit: 'push press'
3-3-3-3-3-3-3
#185,#195,#205,#215,#225*,#225,#235 *1rep
week 4: thrusters - 9reps @ #135 (unbroken)
program
i feel i have made significant enough strength training gains that i want to focus my programming on metcons & endurance. so i will be following crossfit main page program along with crossfit endurance programming. i am also cutting out the milk, grains, & sugars. its time to drop the extra weight so i can be ready for triathlon season next year.
11/21 hybrid program
11am
strength (clean)
DE hang power clean - 12x1 (#135)
week 3: thrusters - 21reps @ #115 (unbroken)
strength (clean)
DE hang power clean - 12x1 (#135)
week 3: thrusters - 21reps @ #115 (unbroken)
11/18 hybrid program
8am
strength (press/squat)
ME strict press - 5/3/1 - (#115,#135,#155*) *5 reps
ME squats - 5/3/1 -(#245,#270,#340*) *5 reps
pull ups - 3x8 - (bw-150)
week 3: thrusters - 15reps @ #115 (unbroken)
strength (press/squat)
ME strict press - 5/3/1 - (#115,#135,#155*) *5 reps
ME squats - 5/3/1 -(#245,#270,#340*) *5 reps
pull ups - 3x8 - (bw-150)
week 3: thrusters - 15reps @ #115 (unbroken)
11/17 hybrid program
11am
bike "TT"
4.5 miles (vv)
my time = 16:57
thinking i need a week off. might be overtraining a bit. times are going down, extra sore after workouts,...
bike "TT"
4.5 miles (vv)
my time = 16:57
thinking i need a week off. might be overtraining a bit. times are going down, extra sore after workouts,...
11/16 hybrid program
noon
bike "TT"
2.5 miles (gv)
my time = 8:38
just missed a pr by 6 seconds. that would have made it 9 straight.
bike "TT"
2.5 miles (gv)
my time = 8:38
just missed a pr by 6 seconds. that would have made it 9 straight.
11/15 hybrid program
10am
strength (bench/squat)
bench - 5/3/1 (#185,#205,#225*) *5 reps
DE box squat (12" box) - 12x2 (#175)
rowing
5 x 150m sprints
times = :35,:30,:30,:30,:29
week 3: thrusters - 9reps @ #115
strength (bench/squat)
bench - 5/3/1 (#185,#205,#225*) *5 reps
DE box squat (12" box) - 12x2 (#175)
rowing
5 x 150m sprints
times = :35,:30,:30,:30,:29
week 3: thrusters - 9reps @ #115
11/11 hybrid program
10am
strength (press/squat)
ME strict press - 3x3 - (#105,#125,#145*) *8 reps
ME squats - 3x3 -(#250,#285,#330*) *5 reps
isometric squats - 3 sets (:30, :30, 1:00)
week 2: thrusters - 21reps @ #95 (broken: 14,7)
strength (press/squat)
ME strict press - 3x3 - (#105,#125,#145*) *8 reps
ME squats - 3x3 -(#250,#285,#330*) *5 reps
isometric squats - 3 sets (:30, :30, 1:00)
week 2: thrusters - 21reps @ #95 (broken: 14,7)
11/9 hybrid program
9am
strength (dead)
ME deadlift - 3x3 (#220,#255,#280*) *6 reps
pullups - 3x3 (bw-150,bw-120,bw-90*) *4 reps
thrusters - 15reps @ #95 (unbroken)
strength (dead)
ME deadlift - 3x3 (#220,#255,#280*) *6 reps
pullups - 3x3 (bw-150,bw-120,bw-90*) *4 reps
thrusters - 15reps @ #95 (unbroken)
11/8 hybrid program
9am
strength (bench/squat)
bench - 3x3 (#175,#195,#215*) *4 reps
DE box squat (24" box) - 12x2 (#275)
24" plyo box jump offs - 15 reps (45 sec rest)
rowing
2000 meters
time = 9:01
week 2: thrusters - 9reps @ #95
strength (bench/squat)
bench - 3x3 (#175,#195,#215*) *4 reps
DE box squat (24" box) - 12x2 (#275)
24" plyo box jump offs - 15 reps (45 sec rest)
rowing
2000 meters
time = 9:01
week 2: thrusters - 9reps @ #95
11/5 hybrid program
9am
bike "TT"
4.5 miles (vv)
my time = 15:53pr
another pr! beat the time i set a month & a half ago by 1 minute. 8 straight pr's!
bike "TT"
4.5 miles (vv)
my time = 15:53pr
another pr! beat the time i set a month & a half ago by 1 minute. 8 straight pr's!
11/4 hybrid program
9am
strength (press/squat)
ME strict press - 3x5 - (#95,#115,#135*) *8 reps
ME squats - 3x5 -(#235,#270,#305)
thrusters - 21reps @ #65 (unbroken)
strength (press/squat)
ME strict press - 3x5 - (#95,#115,#135*) *8 reps
ME squats - 3x5 -(#235,#270,#305)
thrusters - 21reps @ #65 (unbroken)
11/3 hybrid program
9am
strength (dead)
ME deadlift - 3x5 (#205,#235,#265*) *8 reps
pullups - 3x5 (bw-160,bw-130,bw-100)
metcon: 'box jumps/cleans/burpees'
3 rounds for time:
9 box jumps 24"
6 hang power cleans #95
3 burpees
time = 3:34
thrusters - 15reps @ #65 (unbroken)
strength (dead)
ME deadlift - 3x5 (#205,#235,#265*) *8 reps
pullups - 3x5 (bw-160,bw-130,bw-100)
metcon: 'box jumps/cleans/burpees'
3 rounds for time:
9 box jumps 24"
6 hang power cleans #95
3 burpees
time = 3:34
thrusters - 15reps @ #65 (unbroken)
11/1 hybrid program
11am
strength (bench/squat)
bench - 3x5 (#165,#185,#205*) *6 reps
DE box squat (24" box) - 12x2 (#245)
24" plyo box jump offs - 12 reps (45 sec rest)
metcon: 'squats/press'
21-15-9 reps for time
bw squats
#95 push press
time = stop watch malfunction
thrusters - 9reps @ #65 (unbroken)
strength (bench/squat)
bench - 3x5 (#165,#185,#205*) *6 reps
DE box squat (24" box) - 12x2 (#245)
24" plyo box jump offs - 12 reps (45 sec rest)
metcon: 'squats/press'
21-15-9 reps for time
bw squats
#95 push press
time = stop watch malfunction
thrusters - 9reps @ #65 (unbroken)
hybrid program
Mondays
Bench - (flat) 5/3/1
Squat – (DE)
Assistance: thrusters
Plyometrics: box jumps
CFE: intervals
Tuesdays
Deadlifts – 5/3/1
Pull ups – 3x3
Assistance: thrusters
Metcon: short
Wednesday
CFE: TT
Or rest
Thursday
Press (strict) – 5/3/1
Squat – 5/3/1
Assistance: thrusters
CFE: intervals
Friday
Cleans – ME & DE
Pull ups – 3x3
Assistance: deads, good mornings, back extensions, etc…
Plyometrics: box jumps
Metcon: short
Saturday
Metcon: long
Or rest
Sunday
CFE: TT
Or rest
Bench - (flat) 5/3/1
Squat – (DE)
Assistance: thrusters
Plyometrics: box jumps
CFE: intervals
Tuesdays
Deadlifts – 5/3/1
Pull ups – 3x3
Assistance: thrusters
Metcon: short
Wednesday
CFE: TT
Or rest
Thursday
Press (strict) – 5/3/1
Squat – 5/3/1
Assistance: thrusters
CFE: intervals
Friday
Cleans – ME & DE
Pull ups – 3x3
Assistance: deads, good mornings, back extensions, etc…
Plyometrics: box jumps
Metcon: short
Saturday
Metcon: long
Or rest
Sunday
CFE: TT
Or rest
2nd cycle
Squat
Week 1 – 3x5 235,270,305*
Week 2 – 3x3 250,285,320*
Week 3 – 5/3/1 270,305,340*
Week 4 – 3x5 145,185,215
Deadlift
Week 1 – 3x5 205,235,265*
Week 2 – 3x3 220,250,280*
Week 3 – 5/3/1 235,265,295*
Week 4 – 3x5 130,170,190
Bench
Week 1 – 3x5 165,185,205*
Week 2 – 3x3 175,195,215*
Week 3 – 5/3/1 185,205,225*
Week 4 – 3x5 115,135,155
Strict Press
Week 1 – 3x5 95,115,135*
Week 2 – 3x3 105,125,145*
Week 3 – 5/3/1 115,135,155*
Week 4 – 3x5 45,65,85
Week 1 – 3x5 235,270,305*
Week 2 – 3x3 250,285,320*
Week 3 – 5/3/1 270,305,340*
Week 4 – 3x5 145,185,215
Deadlift
Week 1 – 3x5 205,235,265*
Week 2 – 3x3 220,250,280*
Week 3 – 5/3/1 235,265,295*
Week 4 – 3x5 130,170,190
Bench
Week 1 – 3x5 165,185,205*
Week 2 – 3x3 175,195,215*
Week 3 – 5/3/1 185,205,225*
Week 4 – 3x5 115,135,155
Strict Press
Week 1 – 3x5 95,115,135*
Week 2 – 3x3 105,125,145*
Week 3 – 5/3/1 115,135,155*
Week 4 – 3x5 45,65,85
10/30 hybrid program
challenge day
YES!!! the 30 day burpup challenge is over. its so apropo that the final days sets are done in the rain.
today +60 burpups - 930 total
YES!!! the 30 day burpup challenge is over. its so apropo that the final days sets are done in the rain.
today +60 burpups - 930 total
10/28 hybrid program
9am
strength (press)
ME push press - 1x3,5x1(#95;#145,#165,#185,#195*,#195) *failure
run: 'tabata'
8 rounds of :20 on/ :10 off
distance = .4miles (est.)
still have some more work to do before i get my pressing strength back %100. i took it easy on the run since its been a week or so since i ran. trying to recover from the right shin injury.
today +56 burpups - 812 total
strength (press)
ME push press - 1x3,5x1(#95;#145,#165,#185,#195*,#195) *failure
run: 'tabata'
8 rounds of :20 on/ :10 off
distance = .4miles (est.)
still have some more work to do before i get my pressing strength back %100. i took it easy on the run since its been a week or so since i ran. trying to recover from the right shin injury.
today +56 burpups - 812 total
10/27 hybrid program
10am
bike: 'TT'
distance = 6.5 miles (phs)
time = 23:33pr
7th straight bike/run PR!!!!
today +54 burpups - 756 total
bike: 'TT'
distance = 6.5 miles (phs)
time = 23:33pr
7th straight bike/run PR!!!!
today +54 burpups - 756 total
10/26 hybrid program
9am
strength (dead)
(deload) deadlift - 3x5 (#135,#150,#185)
rowing
500m
times = 1:48
today +52 burpups - 702 total
strength (dead)
(deload) deadlift - 3x5 (#135,#150,#185)
rowing
500m
times = 1:48
today +52 burpups - 702 total
10/25 hybrid program
9am
strength (bench/squat)
bench - 1x3,2x1 (#135,#185,#225*) *4 reps
DE box squat (12" box) - 8x2 (#155)
metcon: 'wall balls/burpups'
5 rounds for time
10 wall balls #10
10 burups
time = 13:11
today +50 burpups - 650 total
strength (bench/squat)
bench - 1x3,2x1 (#135,#185,#225*) *4 reps
DE box squat (12" box) - 8x2 (#155)
metcon: 'wall balls/burpups'
5 rounds for time
10 wall balls #10
10 burups
time = 13:11
today +50 burpups - 650 total
10/23 hybrid program
11am
bike "TT"
6.0 miles (vv2)
my time = 21:33pr
sixth straight bike/run PR!
today +46 burpups - 552 total
bike "TT"
6.0 miles (vv2)
my time = 21:33pr
sixth straight bike/run PR!
today +46 burpups - 552 total
10/22 hybrid program
11am
strength (clean)
DE hang power clean - 12x2 (#115)
today +44 burpups - 506 total
strength (clean)
DE hang power clean - 12x2 (#115)
today +44 burpups - 506 total
10/21 hybrid program
9am
strength (press/squat)
ME push press - warmup, 5/3/1 - (#155,#175,#195*) *3 reps
ME squats warmup, 5/3/1 -(#260,#295,#330*) *3 reps
assistance:
plyometric box jumps 12x1 - 24" box to floor to 12" box to floor
metcon: 'box jump/situps/thrusters'
3 rounds for time:
12 box jumps 24"
9 situps
6 thrusters #95
time = 4:50
today +42 burpups - 462 total
strength (press/squat)
ME push press - warmup, 5/3/1 - (#155,#175,#195*) *3 reps
ME squats warmup, 5/3/1 -(#260,#295,#330*) *3 reps
assistance:
plyometric box jumps 12x1 - 24" box to floor to 12" box to floor
metcon: 'box jump/situps/thrusters'
3 rounds for time:
12 box jumps 24"
9 situps
6 thrusters #95
time = 4:50
today +42 burpups - 462 total
10/20 hybrid program
noon
bike "TT"
2.5 miles (gv)
my time = 8:32pr
another pr two weeks after setting this one! 5 straight pr's!
today +40 burpups - 420 total
bike "TT"
2.5 miles (gv)
my time = 8:32pr
another pr two weeks after setting this one! 5 straight pr's!
today +40 burpups - 420 total
10/19 hybrid program
11am
strength (dead)
ME deadlift - warmup, 5/3/1 (#225,#255,#285*) *7 reps
today +38 burpups - 380 total
strength (dead)
ME deadlift - warmup, 5/3/1 (#225,#255,#285*) *7 reps
today +38 burpups - 380 total
10/18 hybrid program
8am
strength (incline/squat)
ME incline - warmup,5/3/1 (#145,#165,#185*) *7 reps
DE overhead squats - warmup,8x2 (#135)
run: 'tabata'
8 rounds of :20 on/ :10 off
distance = .45miles
today +36 burpups - 342 total
strength (incline/squat)
ME incline - warmup,5/3/1 (#145,#165,#185*) *7 reps
DE overhead squats - warmup,8x2 (#135)
run: 'tabata'
8 rounds of :20 on/ :10 off
distance = .45miles
today +36 burpups - 342 total
10/16 hybrid program
1pm
strength (clean)
DE hang power clean - 12x1 (#135)
tabata: 'burpups'
8 rounds of 20 seconds on/ 10 seconds off
rounds 3,3,3,3,3,3,3,3 = 24 total
today +32 burpups - 272 total
strength (clean)
DE hang power clean - 12x1 (#135)
tabata: 'burpups'
8 rounds of 20 seconds on/ 10 seconds off
rounds 3,3,3,3,3,3,3,3 = 24 total
today +32 burpups - 272 total
10/15 hybrid program
9am
strength (press/squat)
ME push press - warmup, 3x3 (#145,#165,#185)
ME squats - warmup, 3x5 -(#240,#275,#310*) *5 reps
assistance:
dumbbell push press - 1x21 (#35 each)
run: '12×1 minute intervals'
Rest 30sec between intervals
my distance = 1.25 miles
today +30 burpups - 240 total
strength (press/squat)
ME push press - warmup, 3x3 (#145,#165,#185)
ME squats - warmup, 3x5 -(#240,#275,#310*) *5 reps
assistance:
dumbbell push press - 1x21 (#35 each)
run: '12×1 minute intervals'
Rest 30sec between intervals
my distance = 1.25 miles
today +30 burpups - 240 total
10/14 hybrid program
10am
bike: 'TT'
distance = 3.5 miles (gv)
time = 12:05pr
4th straight bike/run pr in a row! i beat this pr i set a week ago by 22 seconds
today +28 burpups - 210 total
bike: 'TT'
distance = 3.5 miles (gv)
time = 12:05pr
4th straight bike/run pr in a row! i beat this pr i set a week ago by 22 seconds
today +28 burpups - 210 total
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