Training Log

Intended to share the World Championship experience, MamaTriDOc quickly became more of an idea-sharing outlet for me than a race-specific documentary.  In attempt to achieve a bit more of the original goal, I am sharing here the last six months of my training log – rife with jargon, scaling and the randomness that has been my time in the gym and great outdoors this past half year leading up to Sweden.  My hope is that it provides a sense of my efforts leading up to Saturday’s event!

With thanks to CrossFit, CrossFitEndurance, Norton Pines Athletic Club, Friday5k and my husband for the training support!

Workout Log January

Saturday 1/31

5×3′ on bike, alternate sit with stand

4 rounds

6kb clusters

12 ttb

Back squat 10-10-10-10-10

45-55-65-75-85

10′

10L/10R snatch (22#)

20 push-up

Friday 1/30

250m swim on the 5′

7 rounds 4:05-4:15

Thursday 1/29

4 x 1200m row

Rest:

Thruster-push press-push jerk-split jerk complex

45-55-65-70-70-70

3 x 11 pull-up / dips

21-15-9

TTB

KBS

Wednesday 1/28

Rest

Tuesday 1/27

15-12-9-6-3

Thruster

Burpee

3 rounds

800m Woodway

50 back extension

50 sit up

8x 400m run, 0.1 mi rest

(10.0-11 mph)

Monday 1/26

3 rounds

6 pull up

9 TTB

18 hspu

21-18-15-12-9-6-3

Clean (65)

R pistol

L pistol

Spin 60′

Sunday 1/25

Abs 20′

Spin 60′

Yoga 60′

Saturday 1/24

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 sit ups w/ 100m sprint between

30 medicine ball clean

30 ring dip

30 mbc

30 pull-up

30 mbc

30 push-ups

30 mbc

2m run Woodway

100 Walking lunge

1m run Woodway

50 walking lunge

Woodway Tabata

5 rounds

500m row

5 burpee box jump

5 thruster

5 press

Friday 1/23

Rest (date!)

Thursday 1/22

Rest (nausea 😦 )

Wednesday 1/21

7′ on 4′ off – row

During rest 21-15-9

Fran and Bench Press/Good Morning

Tuesday 1/20

30 MU

400m kb front rack carry

400m kb farmers carry

5 rounds

400m Woodway

25 (OHS deadlift push press bench press Romanian deadlift)

Snatch progression

5 rds

Power 3/Squat 2/balance 1

Monday 1/19

60′ Yoga

Sunday 1/18

60′ Yoga

Saturday 1/17

30′ spin

Sick 😷

Friday 1/16

5 rounds

Row 1000m

10-8-6-4-2

45lb OHS

25lb dumbbell clean

Run 200m (Woodway)

Thursday 1/15

8mi treadmill run 57:30

3 rounds

5 pull-up

10 ttb

15 walking lunge

21-15-9

Bench press

Good morning

Wednesday 1/14

Rest

Tuesday 1/13

12′ AMRAP

15 wall ball

12 burpee

200m run

(5rds)

1 mile run

Monday 1/12

21-15-9

Thruster

TTB

75 Snatch

60’spin

Sunday 1/11

8500m row – 33:13

OHS 5-5-5-5-5

45-55-65-55-45

11x 60s on 30s off Woodway

Saturday 1/10

Rest

Friday 1/9

11x bike 60s on 30s off

10-8-6-4-2

45lb OHS

45lb dumbbell clean

200m run

12′ AMRAP

9 thruster

5 towel pull up

(11 rds)

Thursday 1/8

11x row 60s on 30s off

Helen

3 rounds

400m run

21 kbs 35lb

12 pull up

12′ AMRAP

6 snatch 65lb

9 ttb

12 push up

(11 rds)

21-15-9

Deadlift 85lb

Pull up

Wednesday 1/7

Off

Tuesday 1/6

Swim 500 w/u

100-200-300-400-500-400-300-200-100

Monday 1/5

4 rounds

12 med ball sit up

10 kbs

8 hspu

60’spin

3 rounds

6 pull-up

9 ttb

12 hspu

Sunday 1/4

3rds cf w/u

Grace 30 c&j @ 65#

4rds

400m Woodway

25 reps during rest of:

Press

Biceps

Triceps

Upright row

Tabata Woodway

25 thruster

Saturday 1/3

15 rounds:

20 walking lunge (5 oh, 5 farmers, 5)

3 muscle ups

1 Turkish get up ea side

Friday 1/2

Yoga

Monday 12/27

500m row

15 c&j

500m row

30 ttb

500m row

45 wb

500m row

45 kbs

500m row

30 dip

15 weighted lunge

60′ spin

1000m row

Workout Log February

Sunday 2/1

Rest

Monday 2/2

Rest (travel)

Tuesday 2/3

150 burpee

350 walking lunge

7×10 hspu

Swim: 8’on 3’off

Lengths: 30-28-28

Wednesday 2/4

8 x 400m run

77-78-76-78-79-76-76-79

800m run 3:20

Swim: 10x 60s on 30s off

Evening Swim 100 lengths (~2000y)

Thursday 2/5

21-18-15-12-9-6-3

Deadlift – 60 lbs

Ttb

5 rounds – 50 lbs

3 Power Clean

2 Front Squat

1 Squat Clean

21-15-9

Hang Snatch – 40 lbs

Kbs – 20 lbs

4 rounds

10 wall ball

12 pull-up

2k row – 8:14

Friday 2/6

30′ run – 4.2 miles

25 lengths swimming

Saturday 2/7

45′ spin

12′ AMRAP (6)

12 walking lunge 35#

10 kbs 25#

8 kte

6 rounds

6 power clean 65#

9 box jump

12 pike push-up

Sunday 2/8

5 miles

5′ intervals

50 air squat

50 push up

6 rounds + 3:30

Light Fran

Monday 2/9

Rest (sick)

Tuesday 2/10

10 rounds

Row 90s on 30s off

14 rounds

1 power clean

2 hang power clean

3 front squat

15′ AMRAP (6rds)

10r snatch 10l snatch 10 burpee

Wednesday 2/11

Rest (recovering)

Thursday 2/12

45′ spin

5 rounds

15kbs (35#)

30 box jump

3 rounds

12 clean and jerk

9 thruster

6 snatch

Friday 2/13

Rest

Saturday 2/14

2k row

25 sit up

1k row

50 sit up

800m row

75 sit up

400m row

100 sit up

3 x 1 mile run Woodway

25 pull-ups for rest

Deadlift 10-10-10-10-10

65-75-85-95-100

Sunday 2/15

60′ spin

Filthy fifty

Monday 2/16

Fran complex (assist machine/35lb)

15-12-9

12-9-6

9-6-3

60′ spin

Tuesday 2/17

Rest

Wednesday 2/18

5 rounds

400m

50 air squats

1600m swim 28:30

Thursday 2/19

1 mile row

Snatch 1-1-1-1-1

5 rounds

800m run

30 kbs

30 pull-up

Friday 2/20

5k treadmill 22:11

Bear complex

Saturday 2/21

100 burpee box jumps

60′ yoga

Sunday 2/22

60′ spin

75′ yoga

Monday 2/23

Rest

Tuesday 2/24

Rest (insomnia)

Wednesday 2/25

1200m row

10 wb

800m row

20 wb

400m row

30 wb

4 rounds:

500m row

10 OHS

5 rounds

200m run

7 pull-up

7 dip

7 kbs

7 hspu

3-3-3-3-3 snatch

25-35-45-55-55 lb

Thursday 2/26

8 miles treadmill 58:30

4 rounds (45lb)

10 sdhp

10 push press

20 back squat

Friday 2/27

1.25 mile row

5 rounds

15 ttb

10 deadlift (65)

5 snatch (45)

Saturday 2/28

60′ yoga

400m row

21 shoulder press (40)

400m row

21 push press (40)

400m row

21 push jerk (40)

5 rounds

1 snatch

5 OHS

Workout Log March

Sunday 3/1

60′ Spin

5 x 1 snatch / 5 OHS (45)

Monday 3/2

10-1 Reps

KBS (25)

Goblet squat

Ring row pull-up

3 Rounds

800m-600m-400m-200m run in gym

1:1 work:rest

Tuesday 3/3

3 Rounds

800m-600m-400m-200m row

Jerk 1-1-1-1-1-1-1

45-55-65-75-55-55-55

Wednesday 3/4

Swim

800m TT 14:40

3 x (200-150-100-50)

3:20-2:20-1:30-1:05

3 x (100-75-50-25)

Thursday 3/5

60′ spin

Friday 3/6

Pull-up:OHS

6-8-10-12

Saturday 3/7

Rest

Sunday 3/8

800m run w/u

3 rounds

800m run

7 deadlift

10 burpee pull-ups

7 one arm thruster R-L

20 box jump

Monday 3/9

25-20-15

Box Jump

Push press (40#)

Walking lunge

4 rounds

400m run (gym)

25 supermans

10 rounds

5 front squat (50#)

5 hspu

60′ spin

Tuesday 3/10

5 rounds

105 stroke row

10 pull up

15 burpee

10 kte

Wednesday 3/11

4.14 mile run Louisville 32′

IMG_0396

Thursday 3/12

3 mile run w/ 5 200m hill repeats

Friday 3/13

Rest

Saturday 3/14

5k run 21:45 hilly Louisville

Sunday 3/15

100 park pull ups

100 air squats

Monday 3/16

2k row 7:47

Dumbbell bear 15#

Barbell bear 45#

Tuesday 3/17

5 rounds

1 mile run

35 kbs 25#

30 push up

25 pull up

20 box jump

64′

2k row 7:49

Wednesday 3/18

Rest

Thursday 3/19

6 rounds

200m run

7 muscle ups

21 wall ball

42 12″ box jump

5-5-3-3-3-1-1-1-1

Back squat max 135

Push press max 75

Squat-Clean-Deadift progression 145# max weight

6 rounds rowing

250m sprint/500m easy

5k total in 20:11

Friday 3/20

5 rounds

3′ AMRAP

3 clean 65#

6 push-up

9 air squat

2k row 7:39

Saturday 3/21

5 rounds

12 deadlift 75#

6 clean and jerk 75#

6 bar burpees

10k run 43:25

Sunday 3/22

60′ spin

Pull up progressions

Monday 3/23

Rest

Tuesday 3/24

50 alt one arm db snatch 20#

15 towel pull ups

40

12

30

9

20

6

10

3

2 rounds

34 reps of: and 30s Woodway sprint

Push up

Deadlift

Burpee

Box Jump

Clean&Jerk

Wall ball

Pull up

Wednesday 3/25

Rest

Thursday 3/26

11′ row

11′ AMRAP

3 pull-up

6 push up

12 squat

15 sit up

100 kbs 10#

AMRREP

4′ wall ball

3′ kbs

2′ ttb

1′ clean

Seated press 5-5-5-3-3-3-3

Tabata row

Friday 3/27

20′

7 muscle ups

400m run (gym)

8rds + 7mu

100m farmer carry 30lb ea arm

11 hspu

11 ttb

Saturday 3/28

Rest

Sunday 3/29

60′ spin

1′ handstand

30 alt 1 arm db snatch 22.5#

40 hrpu

30 alt 1 arm db snatch 22.5#

1′ handstand

OHS 1-1-1-1-1-1-1

45-55-60-65-70-75-75

1000m row

27 thruster 65#

750

21

500

15

250

9

5 rounds (20′)

250m row

10 fs 65#

20 hollows

10 bs 65#

Monday 3/30

4 mile run 28:54

Tuesday 3/31

11.6 mile bike 42:31 (16.7mph)

5′ AMRAP

95# dead lift 3 reps

45# push press 7 reps

3×3′ AMRAP 1′ rest

3 clean

6 over bar burpee

9 ttb

Workout Log April

Wednesday 4/1

Sick

Thursday 4/2

800m warm up

5 rounds

350m run

50m lunge

400m warm down

Friday 4/3

Swim 10x100m on 1:50

Saturday 4/4

Run:

5k TT 20:52

1 mile TT 6:21

Sunday 4/5

10′ spin

4 rounds / 15 reps

KBS

Goblet Squat

Thruster

Good Morning

OHS

Monday 4/6

180 pulls on C2

50 kbs

120 pulls on C2

30 kbs

60 pulls on C2

10 kbs

1.2 mile loop

3 rounds

25 thruster

400m farmers carry

Tuesday 4/7

Circuit 3 rounds 11 reps

Pull up

TTB

Box jump

Burpee

One arm snatch

Plank row

Kbs

Hspu

Walking lunge

Side step

Push up

Wednesday 4/8

Off

Thursday 4/9

5 rounds

20 pulls on C2

10 one arm snatch alt

20 kbs

20 burpee

20 snatch

20 muscle up

20 snatch

20 burpee

21-15-9

Hspu

Box jump

12′ AMRAP

6 deadlift 95#

9 pull up

15 jump over bar

Friday 4/10

Off (Claire dr)

Saturday 4/11

4 mile run 6:37 pace

Fran 40lb

Sunday 4/12

11 mile bike ride. 16.7mph 😁

Monday 4/13

11 reps

Pull up

Weighted lunge

Snatch

Tuesday 4/14

5 rounds

10 snatch alt arms 25lb

12 kbs 35lb

200m run

5 rounds

5 muscle up

10 hspu

15 ring dip

5 rounds

20 wall ball 12#

20 sdhp 35#kb

20 box jump

20 push press 40#

20 ring row

EMOM x 10′

3 CPs 45# bar

EMOM x 10′

6 deadlift 95#

Wednesday 4/15

Swim

1500m TT 24:20

500m TT 8:20

10x 50 on 1′

400m run

30 TTB

15 OHS

20 TTB

12 OHS

10 TTB

9 OHS

400m run

11′ AMRAP (9 rounds)

5 push press 65#

10 deadlift

15 box jump

Thursday 4/16

10′

30s burpee 30s rest

30s thruster 30s rest

3 rounds

500m row

21 wall ball

Tabata Woodway (0.4m)

5 rounds

7 push press

10 OHS 45#

Friday 4/17

Bike

12.5mi 43′

Saturday 4/18

Rest

Sunday 4/19

8 mile run 1h2m

3 mile walk home 😣

Monday 4/20

Run 1000m Woodway 5:30

30 hspu

Row 1000m 3:30

Thruster 3-3-3-3-3-3-3

45-50-55-60-65-70-75

Tuesday 4/21

Row

5’on 2:30 off

6′ on 3′ off

7′ on

5 rounds

5 push press

10 OHS

15 ttb

5 x 5 snatch

5 x 5 good morning

Wednesday 4/22

5 rounds

10 snatch 45#

30s hold chin over bar

10 snatch 45#

60s plank hold

Thursday 4/23

Travel

Friday 4/24

22-16-10

Alt one arm snatch

Hspu

Pull-ups

Saturday 4/25

Rest (lecture)

Sunday 4/26

2 rounds

1000m row

50 thruster (45#)

30 pull-up

21-15-9

Deadlift (95#)

Box jump

HSPU

0.4m run before every round and one after

21-15-9-5

Clean (65#)

Dips

Monday 4/27

5′

5 MU

10 cleans

5 rounds

5 TTB

10 sit ups

Ring dip work

Tuesday 4/28

10k run 43:50

Wednesday 4/29

AM Swim

3 rounds

200m on 4’/150m on 3′

250m swim warm down

PM Bike

26 miles

Thursday 4/30

4m trailer ride

Workout Log May

Friday 5/1

Rest (SCS)

Saturday 5/2

12′ AMRAP

(1000m row)

2 clean (65)

3 front rack lunge (ea leg)

12 abs

(5 rounds, 6 reps)

Deadlift 1-1-1-1-1-1-1

95-105-115-125-135-145-155

5 rounds

750m row

15 pull up

9 hspu

8′ AMRAP

300m row

15 med ball clean (14lb)

(4 rounds)

Sunday 5/3

AM

3 rounds

50 OLS alt

7 pull-up/dip combo

10 clean 65#

200m run backwards

10 MU

200m run forwards

8 MU

200m run backwards

6 MU

200m run forwards

4 MU

200m run backwards

2 MU

200m run forwards

21-15-9 (partner)

Box jump w/ ropes btw

PM

1500m swim TT – 23:50

Monday 5/4

10!

Box Jump

Ring push up

3 rounds

30 kbs (25#)

30 decline push ups

0.4m run

Tuesday 5/5

Rest – JHP bday!

Wednesday 5/6

AM

3.5mi run 7:11 pace

PM

38mi bike 1h53m

IMG_1053

Thursday 5/7

500m TT 8:08

Swim Ladder

90s on 60s rest – 90s on 45s rest

90s on 30s rest – 90s on 15s rest

90s on 30s rest – 90s on 45s rest

90s on 60s rest – 90s on

100m for all sets (800m total)

500m TT 8:09

Friday 5/8

Wod fest

75 snatches -45# unbroken

12′ AMRAP (6 rounds)

5 front squat 65#

10 TTB

20 box jump

65# thruster 21 reps

Towel pull up 36 reps

55# thruster 15 reps

Towel pull up 27 reps

55# thruster 9 reps

Towel pull up 18 reps

10′ EMOM

Odd: 6 one arm kb snatch 22.5# ea

Even: 12 kbs 25#

0.4m sprint

Saturday 5/9

5k run – untimed!

Sunday 5/10

Swim Ladder

100 – 1:30

200 – 3:05

300 – 4:40

400 – 6:20

500 – 8:10

250 – 4:04

250 – 4:03

Monday 5/11

2k row 8:06

2 rounds

250m row

15 kbs 30#

25 burpees

15 kbs 30#

250m row

Tuesday 5/12

WOD fest

0.75m Woodway

21-15-9

Pendlay Row 65#

OHS 45#

0.75m treadmill

21-15-9

TTB

Front rack lunge #45

0.5m treadmill

21-15-9

Burpee box jump

Deadlift #95

0.25m Woodway

21-15-9

Pull up

Thruster #45

0.15m Woodway

21-15-9

Hspu

Air squat

Wednesday 5/13

Swim

200m on 4′ (6 rounds, 3:06 avg)

100m 1:30

Thursday 5/14

Trailer ride 8 miles

Friday 5/15

WODfest

3 rounds

0.4mi run

16 pistols alternating

9 hspu

1000m row

50 thrusters 45#

30 pull-ups

(10:30)

10-5-3-1-1-1-3-5-10 back squat

45-65-75-95-105-115-125-115-95

9-6-3

Muscle ups

Box Jumps

TTB

Farmers carry 60lb x 300m

Saturday 5/16

Brick

17mi bike 58′

10k run 45′

Sunday 5/17

Brick

Swim 1000m TT 15:56

Tabata swim – 25m work

12.5 mi bike 40′

Monday 5/18

Off

Tuesday 5/19

20′ AMRAP

600m row

25 Pull-up

Wednesday 5/20

“Yoga stretch”

9 x 100m swim on the 2′

Thursday 5/21

11.75 mile bike 41′

Friday 5/22

100 push-ups

800m run

75 push-ups

1200m run

50 push-ups

1600m run

25 push-ups

2000m run

Saturday 5/23

Rest (Taper)

Sunday 5/24

Bear Lake Tri!

2:35 – 1st overall

Monday 5/25

Murph

40′

Tuesday 5/26

5k row 20:30

Light bear complex (22 lbs)

Wednesday 5/27

100 pull-up/100 walking lunge

Hollow rock work

Thursday 5/28

AM

3.5 mile run 26:29

PM

Trailer ride to/from track (4 miles)

11x 100m sprint on the 1′

IMG_1286

Friday 5/29

FFK with stroller 26′

Saturday 5/30

4 rounds, 11 rep ea

65# bench press

TTB

Back extension

10-5-3-1-1-1-3-5-10

OHS

45-50-55-60-65-70-65-60-55=

Deadlift

95-105-115-125-135-145-135-125-115

800m swim ~15′

Sunday 5/31

1000m row

50 air squat

25 kbs 35#

50 air squat

25 kbs 35#

15′ AMRAP

2 MU rings

4 hspu

8 med ball cleans 14#

11 rounds

Workout Log June

Monday 6/1

Trailer bike to and from soccer

4mi run 28:36

Tuesday 6/2

1000m row

27 thruster 45#

750m row

21 thruster 45#

500m row

15 thruster 45#

250m row

9 thruster 45#

75 snatch 45#

75 Good Mornings 45#

Wednesday 6/3

11 x 100m swim on 2′ (1:34-1:36)

Thursday 6/4

Trailer 10 mi bike ride

Friday 6/5

5K 19:41!!

Saturday 6/6

21-15-9

Calorie row

Push up

Hspu

Pull up

Dip

10-5-3-1-1-1-3-5-10

Push jerk

45-50-55-60-65-70-65-60-55

7 mile bike avg 17.5mph

Sunday 6/7

Partner wod

5 rounds

1000m row

11 sdhp 35#

11 alt dumbbell snatch 20#

(2.5 rounds while LP rowed)

42′

Monday 6/8

Driving range

Tuesday 6/9

5 rounds

0.4mi run

“Rest” 27-21-15-9 HSPU

21-15-9

Clean and jerk 65#

TTB

3 x 11

OHS 45#

Wednesday 6/10

Off – Tigers game boys bday

Thursday 6/11

5 rounds

4 clean & jerk 65#

3 hspu

250m row

Friday 6/12

2000m row

50 wall ball 12 lb

1000m row

35 wall ball 12 lb

500m row

20 wall ball 12 lb

4 rounds

9 pull-up

12 single leg kb deadlift ea side

9 Russian kbs

Saturday 6/13

Off – Race taper

Sunday 6/14

GR Tri Olympic 2:34

Monday 6/15

5x1000m swim

Tuesday 6/16

5x4k run and then 1m run

Wednesday 6/17

Off – indigo!

Thursday 6/18

Off – graduation

Friday 6/19

5K 20:23

Saturday 6/20

Off

Sunday 6/21

10 mile bike (Team USA Uniform Trial)

IMG_1695

Monday 6/22

Off

Tuesday 6/23

Off

Wednesday 6/24

Off – Travel

Thursday 6/25

21-15-9

Thruster 45#

Pull-up

3×11

OHS

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s