Wednesday, July 18, 2012

Training: 7/18/2012

AM Training:
7min Z1 Row
30sec @ 90%
30sec @ 50%
7min Z1 Row
Results: 140-143m each go (held roughly a 1:46)

Notes: My butt was killing me during the first 15minutes on the rower.  From there I started getting into a groove and the pain went away.  My heart rate half way through the intervals was about 164 BPM.  I believe this is still in my "aerobic zone."  Wasn't judging the interval by the heart rate but by feel, but it is good to know where I am at.  I was holding 1:36s at the end of last season so there is definitely room for improvement here.

PM Training:
10min AMRAP @ 80%:
5 Burpees
10 KB Swings (24kg)
200m Run
Results: 5 Rounds + 5 Buprees + 10 KB Swings
-rest 5min
10min AMRAP @ 80%:
5 Box Jumps (24")
10 Situps
20 Double Unders
Results: 11 rounds + 5 Box Jumps + 3 Situps
-rest 5min
10min AMRAP @ 80%:
5 Toes to Bar
10/10 Walking Lunges
200m Row
Results: 5 rounds + 5 T2B + 10/10 Walking Lunges + 80m

Notes: Good day today.  First double of aerobic training and I was surprised at how well I did given the fact that I haven't any aerobic training over the last couple months aside from recovery runs.  I have been keeping touches on Crossfit movements during warm-ups, but aside from that, nothing.  My back started to tighten up during the KB Swings, but other than that everything went very smoothly.  Went unbroken on double unders after the first set.  Everything else unbroken.

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