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′
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
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′
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)
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
