Monthly Archives: December 2012

Monday 31st December – Run

Start of marathon training – 10 mile run planned. Felt slow and very hard work – not sure whether it was the wind/rain or lack of running fitness. But still its a start. Garmin data 10.01 miles Moving time 1:21.32 … Continue reading

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Saturday 29th December – Wattbike

A just ride session 341:27:91 25,042m Ave Power 190W Ave Cad 82rpm L/R 47/53

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Friday 28th Dec – Clean and Jerk PB, Lunging Annie

One session at the box today. Started off by working on clean and jerk. My 1RM for this was 39Kg, but I have jerked 40kg as part of the Outlaw complex (Hang power clean, push press, front squat, split jerk) … Continue reading

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Thursday 27th December – run and WOD

Run first thing on the morning. 5.11 miles Moving time 40:12 Ave moving pace 7:52 min/mile Got a little soggy! Then straight to the box. WOD 10,9,8,7,6,5,4,3,2,1 reps for time: Hang Power Clean @ 42.5kg/60kg scaled to 35kg Front Squat … Continue reading

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Wednesday 26th December – crossfit total

Boxing Day WOD. Crossfit Total Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 Back squat 70kg Shoulder press 32.5kg Deadlift 105kg Total 207.5kg PBs on … Continue reading

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Tuesday 25th December – erg

Christmas morning erg. Just row session 10,009m 42:15.3 (2:06.6) r23

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Monday 24th December – WOD

Just one session today. 15′ AMRAP 20 double unders 10 kettle bell swings @16kg 10 Burpee box jumps 7 rounds Rxd

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