Training Logs : April 5th - 18th

We'll be washed and buried one day my girl and time we were given will be left here for the world.  The flesh that lived and loved will be eaten by plague, so let the memories be good for those who stay" Mumford and Sons

Monday
Yoga

Tuesday 
am session
Strength : Squat 3-3-3

WOD
3 rounds
500m row
15 DBL Thrusters
10 GHD Sit Ups
1/1:30/2:00 Wall Sit

pm session
Swim
20 lengths (1 freestyle/1 breast stroke)
20 Freestyle with Flippers

Wednesday
Yoga

Thursday
Partner WOD
3 Rounds
20 Front Squats
20 Hang Power Clean
20 Push Jerk
200 Jump rope
* each partner has to complete all reps
* Bar never hits the ground

Friday
10 min Tabata Row
* 20secs on 10 secs off

Deadlift
2 reps on the minute for 10 minutes

Saturday

Yoga - 1 hour
Bike - 18 miles

Sunday
OFF

Monday 
Yoga

Tuesday

Squat 8-8-8
3x10 GHD Situp
3x10 GHD Back Extension

WOD
100 Double Unders
100 Squats
50 Box Jumps
100 Lunges
100 Double Unders

Wednesday
Foam Roller
Stretch

Thursday
Deadlift : 8-8-8

GHD Situps 3x10
GHD Back Extension 3x10

WOD
50-35-20
Skaters Lunge
Ab Mat Sit Up

Bike - 50 minute interval ride


Friday

am session
Run 3 miles - fast pace

pm session

WOD
50 Double Unders
21 Burpees / 21 Box Jumps
50 Double Unders
15 Burpees/ 15 Box Jumps
50 Double Unders
9 Burpees/9 Double Unders
50 Burpees

Saturday - CrossFit Level 2 Seminar 

Workout
Partner WOD
150 Hang Power Snatch
150 Ring Dips

Sunday - CrossFit Level 2 Seminar Day 2

Workout - Pure Strength
Front Squat 10-5-5-3
Push Press 10-5-3-3-3
Deadlift 5-5-3-3-1

Training Logs : March 22nd - April 4th

" I would die just to give it all, isn't that the only way to live after all"  O.A.R.

Monday
Strength : Back Squat 5-5-5

WOD
10 rounds
10 Lunge Jumps
15 Ab Mat Sit Ups

Tuesday
Drove my car to yoga and parked
Went for a 35 minute jog before class
Then
Yoga - 1 hour

Wednesday
Bike Trainer Workout
Hill Work - 44 minutes

Strength : Deadlift 5-5-5

Thursday
Yoga - 1 Hour

Friday 
Off

Saturday
Cooper River Bridge Run
Charleston SC
40 000 people ran
10 K

Time 43:38

Sunday
Off

Monday
Off
* Legs were still shot from the race
plus the extra circular events at
"The Windjammer" never helped my recovery.

Tuesday
WOD "Kelly"
5 Rounds
400m sprint
30 Wallballs
30 Box Jumps

Wednesday
Bike - 50 minute hill intervals

Strength : Deadlift 3-3-3

Thursday
WOD
400m run
50 Slamballs
15 Burpees
400m Run
50 Lunges
15 Burpees
400m run
50 Slamballs
15 Burpees
400m run
50 lunges
15 Burpees

Friday
Yoga - 1 hour

Saturday
Off

Sunday 
8am - Bike
* First time on the road - 16 miles
* Fell 3x - once real hard

Training logs : March 15th - March 21st

" In these bodies we will live, in these bodies we will die.  Where you invest your love, you invest your life" Mumford and Son's

Mon 

AM workout
CF Endurance - Swim
2x 50m sprint
1 min rest
4x 100m sprint
1 min rest
3x 200m sprint
1 min rest

PM workout
Strength : Squat 5-5-5

Tues 
Strength : Press 5-5-5

WOD
"Karen"
150 Wallballs for time (6:34)

Wed - St. Patty's
Yoga - 60 minutes

Thur - OFF

Fri - IWT (Interval Weight Training)


3 rounds
5 Deadlift
30 Double Unders
10 Burpees

3 rounds
7 Front Squats
20 Box Jumps
400m Sprint

10 Lengths of the gym
Half - Inchworn/Spriderman combo
Half - Broad Jump

Sat
Manual Labor
Moved our entire gym to a new space
Crossfit Ballantyne

Sun- off

Training Logs : March 1st - March 14th

The last couple weeks was a little change from my current program.
I was on vacation for 7 of the days but still managed to get some work in.
In Florida, I did a few workouts at CrossFit Delray Beach and also some out of my parents garage.

Mon- OFF

Tues
Press 8-8-8
* after each round 50 double unders

CF Endurance - Bike
6 x 2 min on 1 min off

CF Endurance - Swim
2 x 5 min interval
2 min recovery

5x 1 min interval
30 second recovery

OFF TO FLA

Wed @ Crossfit Delray Beach
20 Press / max push ups
20 Push Press / max Push Ups
20 Push Jerks /  max Push ups

WOD
amrap 12 min
12 Lateral Hops
12 Donkey Kicks
12 Double Unders

Thurs - Beach Workout
3/4 mile jog warm up
Dynamic leg swings

WOD
150 m sprint
300 Jump lunges
150 Burpees
* Partner workout - One persons reps while other sprints

Fri - OFF

Sat - In my parents Garage in FLA

amrap 20 min
500m or so run
20 KB Swings
20 One Arm Dbl Push Press
20 Push Ups

Sun - OFF

Monday @ CrossFit Delray Beach


WOD
1200 m run
9 Pull ups
9 Thrusters
800 m run
15 Pull ups
15 Thrusters
400m run
21 Pull ups
21 Thrusters

Tues - In my parents garage in FLA

amrap 20 min
30 Double Unders
10 Burpees
15 Dbl Lunges Right
15 Dbl Lunges Left
40 m Suicide

Wed - OFF

BACK TO CHARLOTTE


Thur
Back Squat 8-8-8
Deadlift 8-8-8
Max HSPU 2x
Max Pull up 3x


Fri
2k Row - 6:42.8
400m Plate Walk
1k Row
400m KB Suitcase Walk


Sat - Olyft Clinic @ Ultimate CrossFit


Sun- Off

Weekly Training Logs : Feb 22nd-Feb 28th

"Our scars remind us that the past is real "
Papa Roach

Cycle 1 week 3

Monday - OFF

Tuesday
Row 1500m

Front Squat
5-5-5

3 rounds
10 Pull up
15 GHD Back Extension

3 Rounds
10 Ring Dip
15 GHD Sit Up

Total Time - 45 minutes

Wednesday

Endurance Day - Bike
10 minutes warm up spin
Tabata Sprints
8 rounds
20 seconds on
10 seconds rest
Cool down spin

WOD
5 rounds
10 one legged deadlifts
10 Burpees
10 Parallette dips

Total Time - 31 minutes

Thursday
IWT - interval Weight Training

3 rounds
10 Turkish Get Ups
20 Push ups
40 Double Unders

Rest 5 min

3 Rounds
10 Goblet Squats
10 Wallball
2 min Box Jump

Rest 5 min

3 Rounds
5 Hang Clean
5 Press
5 Hang Clean + Push Press
2 min row

Total Time - 70 minutes

Friday


Sumo Deadlift 5-5-5

Endurance WOD
"Death by 10m"
on minute 1 run 10 meters
on minute 2 run 20 meters
on minute 3 run 30 meters
until you can not complete the rounds within the minute
* I got the 18 round done

Stretched 15 minutes

Total Time - 60 minutes


Saturday


SWIM CLINIC
Total Time - 2 hours and 30 minutes

Sunday


Back Squat 8-8-8

Turkish Get Up
2x 5 reps

WOD
100 Double Unders
90 Sit Ups
80 Squats
70 Lunges
60 Push Ups
50 Box Jumps
40 Wall Balls
30 Burpees
20 Back Extensions
10 Pull Ups

Total Time - 60 minutes

Total Weekly Time -  416 minutes or 6 hours and 54 minutes

Weekly Training Log : Feb 15th-Feb 21st

" In the end we're just moments away, from the chances you thought you might take"
Lost by The Mudmen

Cycle 1 Week 2


Monday
Endurance Work

Warm Up
10 min Aerodyne Bike
5 min Versa Climber
* no clue on either spelling

Treadmill Workout
5 min - Light jog

3 Rounds
30 Sec sprint - 30 sec recovery
1 min Sprint - 1 min recovery
2 min sprint - 2 min recovery

18 total minutes

4 min walk

15 Minute Stretch

Total Time : 90 minutes
* spend a long time waiting for treadmill

Tuesday
CrossFit - am workout

Jump Rope 3 min
2 rounds
25 Double Unders
10 Goblet Squats
10 Pull Ups
10 GHD Sit Ups
10 GHD Back Extension
10 Push Ups

Dynamic Leg Swings
6 sets 10 reps

Back Squat 8-8-8

WOD
30-20-10
Deadlift Med Ball Throw
Over Head Plate Lunge
Ab Mat Sit Up

Stretch 20 minutes

pm - Endurance workout
30 TT Bike ride

15 minute stretch


Total Time: 111 minutes


Wednesday 
Off

Thursday

100 Double Unders
2 min rest
50 Double Unders
2 min rest
25 Double Unders

3 rounds of "Plate Toss Routine"
10 Deadlift to overhead
10 Big Circles Right
10 Big Circles Left
20 OH Lunges

Press 8-7-7
Deadlift 8-8-8

Row 1000m (3:12)
rest 5 min
Row 500m (1:32)
Rest 5 min
Row 250m (44sec)

Total Time 66 minutes


Friday 


Filfest Workout in Miami - South Beach

Warm up drills
15 minutes

Partner workout
3 rounds
30 Lateral cone jumps
30 meter partner wheel barrel
30 Burpees
30 meter backward sprint
30 Plank knees to elbows
30 meter partner carry
30 OH Squats
30 meter sprint

Total Time : 30 minutes


Saturday 
OFF

Sunday 
OFF

Total Weekly Time : 297 minutes/ 4 hours 57 minutes

Weekly Training Logs: Feb 8th - Feb 14th

"Life is only as good as the memories we make"

The Ataris

This week the actual program begins.......

*Basic Goals*
3 Strength Days (squat/press/deadlift 3 x 8)
2 swims
1 run
3 CF WOD's

Cycle 1 Week 1

Monday
CF Endurance Swim
500m Freestyle

10 minutes of:
1 min vertical kick(with Fins)
1 min tread water with only arms

250m Freestyle
100m Breast Stroke

Time: 27 minutes

5 hours later.......

Abs/Core/Trunk work

Bench
95-10
135-8
185-5
225-3,3

50 Ring Push Ups

Time: 29 Minutes

Total Time: 56 minutes

Tuesday
5 min Jump Rope
10 min Foam Roll

Warm Up
3 rounds
30 Double Unders
5 Hand Stand Push Ups
10 Ring Rows
10 Back Extensions

Squats 3 x 8

Dynamic Leg Swings
8 sets of 10

amrap 10 min
9 Ball Slam
6 Box Jump
3 Deadhang Pullups

Stretch 15 minutes

Total Time: 61 min 

Wednesday
OFF

Thursday
Warm Up
5 minute jump rope
3 rounds
10 OH Squat
10 Good Morning
10 Push Ups
20 Ab mat sit ups
Inch worm- length of gym

Press 3 x 8

WOD
2 rounds
400m sprint
15 DB Thrusters
20 DB Lunges
250 m Row
15 Burpees

Total time : 57 minutes

Friday
OFF

Saturday
2000m row

Quick feet drills
PVC Pipe warm ups

Deadlift 3 x 8

WOD "Death by Burpee"
With a continuous running clock, go as long
as you can until you can not complete the reps
with in the amount of time
Minute 1 - 1 Burpee
Minute 2 - 2 Burpee
Minute 3 - 3 Burpee

* I got 17 rounds and 12 extra
* I did not complete the 18th round

Total Time: 80 Minutes

Sunday
CF Swim

1000m swim steady pace ( 80 lengths )
* Little rest as possible
* Use any stroke, just get it done as
fast as possible.

Total Time : 31 Minutes

Weekly Workouts Total Time :  254 minutes/4 hours 14 minutes