Week 6, Day 5 HRV: 88.5 (+0/Green) Heart Rate: 58.0 AM A. Build to a 15-Rep Max Overhead Squat (2 attempts) B. AMRAP Muscle-ups x 1 set C. Death by Thrusters @ 135# (13 min time cap) PM AMR in 5 minutes @ 85%: 100m Run 7 Kettlebell Swings @ 70# 7 Box Jumps @ [...]
Archive for June, 2012
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Week 6, Day 4 HRV: 88.5 (-3/Green) Heart Rate: 57.5 AM Run 30 minutes – Easy NOON AMR in 20 minutes @ 85%: 5 Deadlifts @ 325# 7 Paralette Handstand Push-ups (hands to ears) 10 GHD Sit-ups 20 Calorie Airdyne PM AMR in 10 minutes: 20 Double Unders 5 Burpees Results AM Complete Wore my [...]
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Week 6, Day 3 HRV: 91.8 (+3/Green) Heart Rate: 56.1 AM 20X 50m Swim @ 85-90% rest 45 seconds PM For 16 minutes: On the even minutes: 5 Squat Snatches @ 145# On the odd minutes: 4 Muscle-ups rest 8 minutes For 16 minutes: On the even minutes: 5 Hang Squat Clean @ 195# On [...]
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Week 6, Day 2 HRV: 88.7 (-6/Amber) Heart Rate: 59.2 AM 8X Row 500m @ 75% rest 2 minutes PM AMR in 20 minutes @ 80%: 400m Run 10 Wall Balls 10 Burpees 5 Ring Dips rest 10 minutes (BCAAs + Gatorade) AMR in 20 minutes @ 80%: 500m Row 3 Muscle-ups 10 Air Squats [...]
Week 6, Day 1 HRV: 94.3 (Green) Heart Rate: 55.2 AM Row 5 minutes @ Z1 + 10X Row 30 seconds @ 85% Row 30 seconds @ 50% + 10X Airdyne 30 seconds @ 85% Airdyne 30 seconds @ 50% + 10X Run 30 seconds @ 85% Walk/Jog 30 seconds + Row 5 minutes @ [...]
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Training Load 8 Sessions Low Intensity – 8800m Moderate Intensity – 5,232m, 686 reps, 242 cal High Intensity – 209 cal, 11 reps (90%+) RPE (1-10): 5 Performance (1-10): 9 Total Volume Low Intensity 4800m Run 4000m Row Moderate Intensity 750m Swim 242 cal Airdyne 2400m Row 1600m Run 259 Double Unders 240m Farmers Walk [...]
Week 5, Day 4 AM A. Squat Clean – Build to a tough single B. Weighted Pull-up – Build to a tough single C. AMR in 8 minutes: 1-5 Hang Squat Clean Ladder @ 185lbs PM AMR in 5 minutes @ 85%: 100m Run 5 Squat Cleans @ 95lbs 5 Burpee Box Jumps rest 2 [...]
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Week 5, Day 3 AM Run 30 minutes – Easy NOON For 20 minutes: Even Minutes – 3 TnG Deadlifts @ 345# Odd MInutes – 5 Push Press @ 185# PM 10 minute Airdyne for max calories Previous Notes (2/18/2011): “(202 Calories). I’m not sure I could have done much more than this as I [...]
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Current Metrics (6/20/12) PVC Pass Through: 34″ PVC Reverse Pass Through: 44.5″ Shoulder Flexion Against Wall: Left – 8.5″, Right – 8″ Shoulder External Rotation Against Wall: Touch Wall on Both (Left slightly tighter) Shoulder Internal Rotation Against Wall: Left – 7″, Right – 8.5″ . Previous Metrics (5/30/12) PVC Pass Through: 36″ PVC Reverse [...]
There’s some exciting news I’d like to share with you. At the end of August, I’ll be making a temporary move to Scottsdale, Arizona to train full-time as a CrossFit athlete, under my coach, James ’OPT’ Fitzgerald. As someone who has dreamed of training as a professional athlete in this sport, since finding it over 5 years [...]