Training Recap Feb 1-Feb 7th 2009

I failed to keep any exact record of my training from the time I graduated in early December until February. I can promise you that I was not doing any crazy secret running &/or any major training during that time. There were many hours in the car moving and visiting family before the final move south in late December. I enjoyed the holidays eating plenty of delicious treats and made sure to get in an occassional ass kicker with visits to CrossFit Legacy in Baberton, Ohio and SPC-CrossFit in Stow, Ohio. I ran an 800m once for a New Years Day WOD at CrossFit Asheville. They clocked me at 2:20ish, but I PROMISE you that the course is no more than 700-730m at most. (Nothing personal Randy! But I know I wasn't in that kind of shape especially after a CFT!) I also went out for a 6 mile jaunt the first week in January to get myself and the dogs out of the hotel. When I saw jaunt I mean a run with intermittent walking. Gasp! Yes, walking I do a lot of that these days with Corey and the dogs on the local trails. I guess walking trails is often referred to as "hiking" but let's face it. To any distance runner there is either running or walking.


Sunday Feb 1, 2009: Rest Day. Opening day at the gym. Lots of prep work to get everything ready. Exhausted.


Monday Feb 2, 2009: Strength Sets- Deadlift (DL) [Good video but tuck those chins!]
Warm-up 5x110, 5x132, 3x 153
Work sets: 5x 176, 176, 176, 176, 186.
Workout of the Day (WOD): 21-15-9 110lb DL and 20" Box Jumps
Failed to record my final time It was around 6 minutes. This is what I did write: Did the DLs all straight through, stepped down for the 21 and 15 box jumps, jumped down for the final 9. I can increase the turnover on the first two sets of BJs and stop pacing so much. Can go up in weight on the DLs for the WOD.


Tuesday Feb 3, 2009: Strength Sets- Push Press 5x98, 2x103lbs
No WOD. Exhausted not sleeping well with all the opening.


Wednesday Feb 4, 2009 Strength Sets only: 5 sets of 5 Bodyweight Ring Dips. Getting deep, working hard on reps 4 and 5.


Thursday Feb 5, 2009: Rest


Friday Feb 6, 2009: No strength sets.
WOD: Tabata Mash-up Ring Push ups & Knees-to-Elbows
Ring Push-ups: 6, 6, 6, 6, 6, 6, 6, 6 -->Hard the last 3 rounds
Knees to Elbows: 8, 8, 8, 8, 8, 8, 8, 8 -->Slow turnover. Need to work K-E kip!


Saturday Feb 7, 2009. Sleep is better.
WOD: 3 Rounds of:
5 cycles of Bear Complex (Deadlift, Hang Pwr Clean, Frnt Sqt, Push Jrk, Bck Sqt, PJ)
Immediately followed by max rep chest to bar pull-ups
Round 1) 25kg/55lbs Bear, 20 pull-ups
Round 2) 30kg/66lbs Bear, 15 pull-ups
Round 3) 35kg/77lbs Bear, 10 pull-ups
Wimped out on last set of pull-ups. Tired. Traps have been VERY sore. More than likely from teaching the clean and Burgener Progression many times this week. Overall, good work-out.


Weekly Mileage 2/1/09-2/7/09: 0
Total Estimated Mileage 2009: 7