Training Log

Day 1 WOD: None

I did not train on Day 1 of the challenge.

————————————————————————————————————————————————————————

Day 2 WOD: From Albany CrossFit

Warm-Up
– Joint Mobility

I. “Grux”
– 21-15-12-9-6-3
– Handstand Pushups
* 5 Minute Rest

II. 5 Sets of 3 Rounds
– 5 Strict PullUps
– 10 Pushups
– 15 Air Squats
* 2 Minute Rest

III. Tabata Flutter Kicks

————————————————————————————————————————————————————————

Day 3 WOD: From Albany CrossFit

Warm-Up
– Spend 10 Minutes on Shoulder Mobility

I. Benchmark Tuesday
– Max Pull-Ups

II. “Cindy” – 20 Minute AMRAP
– 5 Strict PullUps
– 10 Pushups
– 15 Air Squats

III. 2 Minute AMRAP
– Box Jumps (24/20)

Scores:
– Max Pull-Ups: 7
– Cindy: 11 Rounds Scaled + 5-10-13
– Box Jumps N/A

————————————————————————————————————————————————————————

Day 4 WOD: Rest Day

Today I was pretty beat up from the last two days and had to spend most of the day working so I decided to take a rest day. I’m still sort of getting back into things and I don’t want to overdo it too quickly. Instead of hitting a WOD I spent some time mobilizing with the Couch Stretch, various other mobility exercises and foam rolling.

————————————————————————————————————————————————————————

Day 5 WOD: From Albany CrossFit

Warm-Up
– Spent 10 minutes on dynamic mobility

I. WOD from the “WODs On the Road Page”
7 Rounds For Time
– 7 Air Squats
– 7 Burpees

II. 1 Minute AMRAP
– 50lb Rice Bag Ground to Shoulder

Scores:
– WOD: 5:15
– AMRAP: 17 Repetitions (So happy the bag did not break!)

————————————————————————————————————————————————————————

Day 6 WOD: Rest Day

I wasn’t really feeling too well today and spent a lot of time napping and working on some things. No workout today.

————————————————————————————————————————————————————————

Day 7 WOD: Benchmark Workout

Warm-Up
– Spent 15 minutes on dynamic mobility & Foam Rolling

I. Benchmark Workout
– 1RM Sumo Deadlift

II. Couch Stretch
– I spent 3 minutes in the couch stretch for each leg.

Scores:
– 1RM Sumo Deadlift: 265lbs

————————————————————————————————————————————————————————

Day 8 WOD: Done at Home

All I did today was 3 sets of 20 Burpees.

————————————————————————————————————————————————————————

Day 9 WOD: From Albany CrossFit

Warm-Up
– Foam Rolling + Dynamic Joint Mobility

I. WOD
10 Rounds
– 10 Burpee Pull-Ups
* Rest 1 Minute Between Rounds

II. Power Cleans
– 5 x 3

Scores:
– WOD: I ended up scaling the reps back from 10 to 5 after the second round. Couldn’t physically pull myself up to the bar after five reps.
– Power Cleans: Used 115lbs for all 5 sets.

————————————————————————————————————————————————————————

Day 10 WOD: From CrossFit Football

Warm-Up
– Foam Rolling + Dynamic Joint Mobility

I. WOD
7 Rounds for Time
– 7 Deadlifts @ 315
– 5 Lateral Burpees Over the Bar
– 1 Gasser

II. Couch Stretch
– 1 minute per Leg

Scores:
– WOD: 9:48.
– I used 185lbs for the Deadlifts. I skipped the Gasser since I didn’t have any room to run them.

————————————————————————————————————————————————————————

Day 11 WOD: Rest Day

WOD: Painting all day!

————————————————————————————————————————————————————————

Day 12 WOD: Mobility Day

Feeling pretty jacked up from the last couple days. Spent a lot of time with my good friends the Foam Roller, Lacrosse Ball and the Stick. Then I worked on the Couch stretch and some splits up against a wall for 3 minutes.

————————————————————————————————————————————————————————

Day 13 WOD: Push-Ups

Today I did 10 Sets of 10 Push-Ups when I came home from work today.

————————————————————————————————————————————————————————

Day 14 WOD: Foam Rolling

Today when I had a moment I spent about 15 minutes with the foam roller. I mainly focused on my legs and back.

————————————————————————————————————————————————————————

Day 15 WOD: In Home Workout

Today I did 3 Rounds of 10 Lunges / Leg, 10 Burpees and 10 Grass Hoppers.

————————————————————————————————————————————————————————

Day 16 WOD: From Albany CrossFit

Warm-Up
– Foam Rolling, 3 Minutes of the wall Squat Depth Band Stretch & Dynamic Mobility

I. Hang Squat Cleans
3-3-3-3-3 with 115lbs

II. 12 Minute AMRAP
– 10 Wall Balls
– 5 Toes 2 Bar

III. Gasser Fun
– I have a weird tweak in my right hamstring so I skipped this part. Did the Couch Stretch and other stretching instead)

Scores:
– AMRAP: 8 Rounds Completed (Heaviest Medicine Ball I have access to is 15lbs).

————————————————————————————————————————————————————————

Day 17 WOD: Rest Day

————————————————————————————————————————————————————————

Day 18 WOD: In Home WOD

Warm-Up
– Basic Joint Mobility

I. 10!
– Mixed Grip Pull-Ups
– Feet Elevated Push-Ups

II. 5×3 / Leg
– Pistols

III. Foam Roll

————————————————————————————————————————————————————————

Day 18 WOD: 20 Minutes of Mobility

1. 10 Minutes of Foam Rolling

2. 3 Minutes / Leg of the Couch Stretch

3. Four Minutes of the wall V stretch.

————————————————————————————————————————————————————————

Day 19 WOD:

No Workout

————————————————————————————————————————————————————————

Day 20 WOD:

No Workout

————————————————————————————————————————————————————————

Day 21 WOD:

No Workout

————————————————————————————————————————————————————————

Day 22 WOD:

50 Burpees for Time

Score: 3:41

————————————————————————————————————————————————————————

Day 23 WOD:

No Workout

————————————————————————————————————————————————————————

Day 24 WOD:

No Workout

————————————————————————————————————————————————————————

Day 25 WOD:

A. On Court Warm-Up

B. 10 x 2 Strict Press

C. 1RM Bench Press

D. 1RM Back Squat

E.

– American Kettlebell Swings 5 x 12

– Butterfly Situps 5 x 15

————————————————————————————————————————————————————————

Day 26 WOD:

No Workout

————————————————————————————————————————————————————————

Day 27 WOD:

No Workout

————————————————————————————————————————————————————————

Day 28 WOD:

No Workout

————————————————————————————————————————————————————————

Day 29 WOD:

No Workout

————————————————————————————————————————————————————————

Day 30 WOD: Benchmark WOD

Warm-Up
– Double Court Warm-Up

I. Cleans
10 Minutes to work to a heavy 3RM

II. Fran
21-15-9
–  Thrusters (95/65)
– Pull-Ups

III. Mobility
2 Minutes of the Couch Stretch / Leg
3 Minutes of Squat Depth Stretching with a band
2 Minutes of a wall split
2 Minutes of Calve Stretching / Leg
Foam Rolling

Scores:
Cleans: This was supposed to be axl cleans, but it just was not working out with the Fat Gripz so I switched to regular cleans midway through and did not reset the time. Only made it to 125lbs before the time ran out.
Fran: 15:23. I used 85lbs for the Thrusters and Band assisted pull-ups. I think I could have handled 95lbs for the thrusters since the Pull-Ups were the main problem for me during this.

————————————————————————————————————————————————————————

Day 31 WOD: From Albany CrossFit

Warm-Up
– Double Court Warm-Up

I. WOD One
For Time:
30 Back Squats @ Bodyweight
30 Burpees

II. “Corn Bread”
5 Rounds for Time:
–  7 Deadlifts (275/185)
– 14 Box Jumps (24/20)

III. Mobility
2 Minutes of the Couch Stretch / Leg
3 Minutes of Squat Depth Stretching with a band
2 Minutes of a wall split
2 Minutes of Calve Stretching / Leg
Foam Rolling

Scores:
WOD One:
15:49. Weighed myself in at 145lbs this morning. Really wished it was one of those days when I wake up and the scale says 140lbs haha.
Corn Bread: 13.23. Deadlifts have been giving me some troubles lately. Ended up going with 185lbs. I also really hate having to use aerobic steps to do box jumps. Be thankful for your sturdy wooden boxes!

————————————————————————————————————————————————————————

Day 32 WOD: Rest Day

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: