Bike
  • 1h 21m
  • 22.83 miles
  • 16.91 Mi/hr

Long Loop from Work

Felt pretty good on todays bike ride. After the first 10 miles my legs really settled in and I felt strong.

Run
  • 15m
  • 1.80 miles
  • 08m 20s /Mi

400 wu
4 x 60 sprint wu
2 x 1000
4:13
4:15

Strength
  • 20m

Max Rounds in 20 Minutes
5 HSPU (Feet on Bench Bar)
10 135 lb Bench Press
15 70 lb Push Press (90 lb first Round)
20 Dips (Assisted)

4 Rounds with + 5 HSPU's and 4 Bench reps

Hardest workout in a long time. Chest is still shaking as I write this 4 hours later. Got the crossfit endurance workout in today. 2 X 1K running. I really want to get these down to 6 min pace before my race. I think that is a managable goal.

Strength
  • 19m

50 Wall Balls (10lb Ball)
50 Pullups (88 lbs assistance)
35 WB
35 Pullups
20 WB
20 Pullups
Time 19:44

Good workout. I try to make the pullups hard when I can't do the rx'd. I managed about 5 before I needed a rest.

Swim
  • 30m
  • 1200.00 yards
  • 02m 30s /100 yards

200 warm up
3 Sets
1 min On 1 min off
1 min On 1 min off
1 min On
3 minutes rest between sets.
(modified to 100's with 1 min rest)
100 cool down
Slowest time 1:22
Fastest time 1:18
1:21 on most all of them

Today is the beginning of the second 8 day Crossfit and Crossfit endurance cylce. I got to the gym this morning only to realize I forgot my shoes. So I missed a hang snatch workout. I am going to try to fit it in to tommorows workout.

  • Calories: 1652 From fat:203.7 (22.72g, 12.33%), From Carbs:761.05 (191.01g, 46.07%), Protein:687.25 (172.49g, 41.6%)

  • Calories: 2230 From fat:258.07 (28.74g, 11.57%), From Carbs:1048.46 (262.68g, 47.02%), Protein:923.47 (231.36g, 41.41%)

  • Calories: 2477 From fat:261.8 (29.29g, 10.57%), From Carbs:1272.22 (320.24g, 51.36%), Protein:942.98 (237.37g, 38.07%)
Bike
  • 1h 24m 50s
  • 22.60 miles
  • 15.98 Mi/hr

Loop from work

Longest ride since I started crossfit. My legs were tired but again my pace was not slower.

  • Calories: 2334 From fat:258.27 (28.92g, 11.07%), From Carbs:1300.53 (327.62g, 55.72%), Protein:775.19 (195.28g, 33.21%)

chriswest's Training Log


 June 2009 
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