Training Log (26 February - 17 March)
Details for each of the workouts are posted to Strava at: https://www.strava.com/athletes/1941026
Notes:
Wow. These last few weeks have been a challenge. Training has been great, with only a few brief moments of fatigue to call into question the sustainability (and sanity) of my training plan. More difficult, however, has been dealing with a mysterious stomach bug that dropped me instantly – reducing me to a fevered ball of nerves on my bed, swimming through the fog in my head, and trying my absolute hardest not to completely void my body of any and all nutrition I had managed to keep down. I’ve subsisted on peanut butter and jelly sandwiches, apple sauce, and zero sugar ginger ale for a week straight. My system has been completely shocked, I’m left feeling undernourished, dehydrated, a little weak, and about 15 pounds lighter.
I can’t seem to quite get back to 100%. Every time I feel marginally better and attempt a workout, things get back to bad. So, I’ll be visiting the doctor on Monday and try and sort out this issue.
And of course, this happens during the CrossFit Open season. I’m not at an affiliate gym right now, and my current setup doesn’t lend itself to the rigorous equipment layout and markings or recording standards that would be required to compete anyway, but I was excited to follow along and do the work while the rest of the CrossFit community competed. So far I’ve managed, somehow, to get the WODs in every time, but there were a few days where I wasn’t sure I was going to be able to continue. Unfortunately, I’ll be missing 24.3, but I need to get better or I’ll end up continuing to suffer at the hand of whatever has taken up its home in my stomach.
Here's the work from the last…three weeks…
Monday, 26 February
Back Squat
5x empty bar
3x 135
3x 225
3x 275
3x 315
Use these to estimate your 8RM based on perceived exertion
Then
8x 335
8x 315
8x 295
335 was a FIGHT. 315 was a STRUGGLE. 295 was Hard But Doable.
Rest ~5 mins until HR is below 100 or breathing is relaxed. Stay moving, but not hard.
E2MOM, 5 Rounds
25 wall balls (20)
Max DB Snatch (50)
Score is total number of snatch reps
Score: 63
Rep Breakdown:
WB= rd 1: UB, rd 2-5: 15/10
DBS= 15, 12, 10, 10, 16
Tuesday, 27 February
45 min run, zone 2/RPE 4-5
30 Mins Yoga
Wednesday, 28 February
Hang Power Clean
3x 95
3x 135
3x 155
3x 175
3x 205
Then
8x 155
8x 175
8x 195
Then
For Time:
3 Rounds
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
...Rest 1 min
2 Rounds of
10 Deadlifts
10 Hang Power Cleans
10 Front Squats
...Rest 1 min
1 Round of:
15 Deadlifts
15 Hang Power Cleans
15 Front Squats
Barbell (115/95)
Rep Breakdown
Set 1: individual rounds unbroken, 3-5 deep breaths between rounds. (2:10)
Set 2: 10/10/10, 3-5 breaths, 9/1+9/1+10 (6:24)
Set 3: 14/1+9, 5/1+15 (10:07)
Score: 10:07
Then,
Run 45 Minutes, zone 2/RPE 4-5
Thursday, 29 February
EMOM 20
Minute 1: 5x Banded Muscle Ups (Green Band)
Minute 2: 5x strict Handstand Push Up
Banded muscle ups because my right elbow is angry at me.
Both movements reached fatigue at round 15/16. Dropped reps to 3/3
Then,
Run 45 Minutes, zone 2/RPE 4-5
Friday, 1 March
CrossFit Open 24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*Time cap: 15 minutes
50-lb (22.5-kg) dumbbell
Time: 13:50
Saturday, 2 March
Run 70 Minutes, Zone 2/RPE 4-5
Sunday, 3 March – Yoga/Active Recovery
30-60 Minutes Yoga
Monday, 4 March
Front Squat
5x empty bar
3x 135
3x 185
3x 225
3x 275
Use these to estimate your 8RM based on perceived exertion
Then
8x 245
8x 265
8x 275
Rest ~5 mins until HR is below 100 or breathing is relaxed
Then
For Time
3 Rounds
12 Cal Row (8 Cal Assault Bike)
12 Front Squats
Immediately into
3 Rounds
12 Cal Row (8 Cal Assault Bike)
12 Deadlifts
Barbell: 155
WOD Breakdown:
No Rower, Substituted Assault Bike
8 cal = ~20sec
5 steps to Barbell plus 3-4 deep breaths
UB Barbell Reps
Then,
Run 50 Minutes, zone 2/RPE 4-5
Tuesday, 5 March
For Time:
5 Rounds
600m run
8 strict pull ups
12 devil press
DB: 50s
Wednesday, 6 March
Plague, Day 1
Thursday, 7 March
Plague, Day 2
Friday, 8 March
24.2
AMRAP 20
300m Row
10 Deadlifts @185
50 Double Unders
Score: 5+30
Made it through the row on rd 6, but couldn’t transition to the deadlifts in time.
~1:50-1:55/500m row pace
7/3 deadlift split
20/20/10 double unders
Saturday, 9 March
Subbed some vert work for the long run. Did a 2,000’ climb in just shy of 2 miles in 50 minutes on a hike in the Margalla Hills with some work colleagues
Sunday, 10 March – Yoga/Active Recovery
30-60 Minutes Yoga
Monday, 11 March
Plague, revisited
Tuesday, 12 March
Plague, revisited
Wednesday, 13 March
AMRAP 4
21 Cal Row
16 Alternating Single Arm Hang DB Snatch
16 Push Ups
Rest 1 Minute
AMRAP 4
18 Cal Row
14 Alternating Single Arm Hang DB Snatch
14 Push Ups
Rest 1 Minute
AMRAP 4
15 Cal Row
12 Alternating Single Arm Hang DB Snatch
12 Push Ups
DB-50#
Accidentally did the snatches from the ground.
Score
Rd 1: 1+27
Rd 2: 1+24
Rd 3: 1+24
Then,
Run 60 Minutes, zone 2/RPE 4-5
Thursday, 14 March
Run 60 Minutes, zone 2/RPE 4-5
Impromptu Accessory Strength Work:
5 rounds
5x banded muscle up
+
Accumulate 2:30 handstand hold
5 rounds
12x dumbbell bench press
+
5 rounds
10x single arm seated dumbbell strict press
4 rounds
60s Farmers carry @50#
Friday, 15 March – Sunday, 17 March
Plague, the Final Chapter
Training Log (19-25 February)
Training Journal (19-25) February
Details for each of the workouts are posted to Strava at: https://www.strava.com/athletes/1941026
Week Notes:
This week FLEW by. It was full of a lot of fun work, but a lot of HARD work, too.
FRAN on a MONDAY?! THEN MORE THRUSTERS?!?!
I tried to balance my outputs in both CF and run training, scaling the WODs when I could or thought it would be prudent, and trying to stay consistent and relatively conservative during the runs. Some creativity and judgement were necessary, but sitting here after yoga at the end of the week, I think I managed pretty well. I feel strong, a bit lighter on my feet, and pretty well rested for the upcoming week.
I played soccer with the embassy on Tuesday night. An hour and a half of sprint work in disguise! It was a lot of fun and it was a great way to spend my evening, but, man, it left me sore and a little beaten up the next morning. I’ll probably sit this week’s play out so I can focus on my training, but we’ll see.
Thursday I felt really good. I probably pushed a touch too hard, but it was a beautiful day and the miles felt smooth and flowy. I think it was a good way for me to break up the monotony of the slow miles I had been doing the last few days and it definitely gave my mental space some much needed breathing room – run long enough at a slow pace and it feels like you’re never going to go any faster, that you only have one speed. This can feel immensely defeating, so I think part of me needed to move a little faster.
My left foot went numb again this week during my Saturday run. It was preceded by a tightness in my calf, so I’m not sure if that’s what’s causing the issue or not. I’m diligent about pre-hab and post-work mobility, stretching, and foam rolling, even for just a few minutes if I’m crunched for time, and I’m hoping this will pay dividends in the end. I’m sure it’ll sort itself out as the training continues to progress, especially when I get home and am able to use a better pair of shoes.
Here's the work from the week:
Monday, 19 February – Crossfit + Run
Strict Weighted Pull Ups, Every Three Minutes
Reps: 4-4-4-3-2
25/35/45/55/75
Fran
For Time:
21-15-9
Thrusters (95#)
Pull Ups
Time: 5:20
Run 40 Mins, RPE 4-5
Distance: ~4 mi
Pace: ~10:00/mi
Tuesday, 20 February - Crossfit
LAURA
AMRAP 21
Scaled to Solo-
15 cal row
10 burpees over rower
5 power clean (155)
Work/Rest-1:1
Score: 5+0 with :33s left on the clock.
NOTE:
If the workout had been as Rx’d (Partnered)
30 cal row
20 burpees over rower
10 power clean (155)
Switch every round or after every movement, your choice.
Wednesday, 21 February - Crossfit
Strict Press
5x empty bar
3x 65
3x 95
3x 115
3x 135
8x 115
8x 125
8x 115
5 rounds for time
50 double under
10 thruster (135#)
Scaled thrusters to 115#
Time: 12:33
Thursday, 22 February – Crossfit + Run
Deadlift
5x empty bar
3x 135
3x 185
3x 225
3x 275
3x 295
8x 315
8x 335
8x 315
AMRAP 4
5 Power Snatches
30 Double Unders
Rest 2:00
AMRAP 4
10 Deadlifts
30 Double Unders
Barbell 115#
Score: 3+5//4+25
Run 40 Mins, RPE 4-5
Distance: ~4 mi
Pace: ~10:00/mi
Friday, 23 February - Run
Run 40 Mins, RPE 4-5
Distance: 4.77 mi
Pace: 8:35/mi
Saturday, 24 February – Long Run
Run 60 Minutes, RPE 5-6
Sunday, 18 February – Yoga/Active Recovery
30-60 Minute Yoga
Training Log (12-18 February)
This is the first in my ongoing series of weekly training journals where I’ll recap my week’s work. I’ll reflect the efforts, the paces, the scores, etc., as accurately as possible. The start of each entry will be an overall assessment of the week’s effort, how my body is feeling and responding to the training, and any notable memories from throughout the week.
The idea here isn’t to provide a program for anyone other than myself, necessarily. Each person’s training is their own, and this is very much an experiment of one. However, if you think this will work for you, feel free to take what works for you and apply it to your own routine.
If you’re a data freak, details for each of the workouts are posted to Strava at: https://www.strava.com/athletes/1941026
Week Notes:
First of many weeks of training is in the books! This week was relatively light; I haven’t quite found my legs yet, and every run seems to find me lumbering along, albeit happily. Due to the nature of the place I call basecamp (Pakistan), I don’t always have the option of running outside (air quality, social unrest, shift work, etc.), so some runs have to stay inside on the dreadmill. Even still, I’m feeling fresh and energized from the work. It has been a great change of pace and a welcome challenge for my restless mind.
I hit a PR for Squat Cleans on Friday. An unexpected 275# from the floor to my shoulders! I was visibly surprised when I stood up from under the weight.
My first “Long Run” was a 50 minute effort. My left foot went completely numb for the entirety of the run. I stuck it out for the mileage, but I’m not sure what’s causing the issue – I stopped to check my laces, and I was pretty well hydrated prior to getting out the door. The potential exists for it to be a shoe fitment issue or a muscular tension issue. We’ll see how things go as I move into next week. Here’s to hoping it’s a one off.
Five miles in 50 minutes is not long by comparison to what I used to run, but I’m trying to remind myself to maintain a beginners mind on this journey. It’s been a long time since I ran with any consistency, and the base building phase is extremely important. Getting discouraged now won’t be helpful to the process. “Trust the process”, as the kids say. (They say that, I’ve heard them.)
Here's the work from the week:
Monday, 12 February – CrossFit
Overhead Squat
5x empty bar
5x 115
3x 136
2x 157.5
2x 180
1x 205
1x 235 (failed attempt)
1x 225
AMRAP 10
1 Power Snatch
1 Overhead Squat
10 Box Jumps (24”/20”)
2 Power Snatches
2 Overhead Squats
10 Box Jumps (24”/20”)
…
Add 1 Barbell Rep Each Round
Barbell: (115/85)
Score:
6rds + 3 reps
Tuesday, 13 February - Run
Run 30 Minutes, RPE 4-5
Distance: 3.12 mi
Pace: 9:46/mi
Wednesday, 14 February – Crossfit + Run
Push Press
5x Empty Bar
3x 95
2x 135
2x 155
1x 175
1x 195
1x 205
1x 225 (Failed)
1x 205
1x 205
For Time
50-40-30-20-10 Air Squats
5-10-15-20-25 Push Press (135#)
Time: 13:57
Run 35 Mins, RPE 4-5
Distance: 3.13 mi
Pace: 11:23/mi
Thursday, 15 February - Crossfit + Run
For Time:
30-20-10 Front Squat (95#/135#/185#)
600m Run
90 Double Unders
Time: 24:37
Run 35 Minutes
Distance: 3.22 mi
Pace: 11:08/mi
Friday, 16 February - Crossfit
Squat Clean
5x 135
3x 155
2x 175
2x 195
1x 225
1x 245
1x 275 (PR!)
For Time
1-2-3-4-5-6-7-8-9-10 Toe to Bar
10-9-8-7-6-5-4-3-2-1 Deadlift (225)
Time - 7:55
Saturday, 17 February – Long Run
Run 50 Minutes, RPE 5-6
Distance: 5.06 mi
Pace: 10:09/mi
Sunday, 18 February – Yoga/Active Recovery
30-60 Minute Yoga