Obstacle Course Training Log Week 5
Obstacle fitness training 08/16/21–08/22/21
This felt like a bit of a lighter week. I think I let my inner bitch win a little early on this week and it did not want to let go of its control throughout the week. Friday, instead of doing my normal 3-sessions I napped through the day and skipped the pull/grip portion. I wasn’t really too focused or motivated at ninja training so that session wasn’t a terribly high quality one. On the flip side though, I really didn’t want to run on Friday and I got out and did it. I had some great sessions at the CrossFit gym and worked on some weaknesses so there were certainly some good outcomes of this week’s training. Plus I also did more wakeboarding this week which is always a friggin’ blast.
Monday
AM: 4 mile relaxed run (7:18 pace)
PM: CrossFit Workout
Comments: Gym was closed during the day for cleaning so I unfortunately couldn’t get in my usual pull and grip portion during the day. Honestly, for the life of me I can’t remember the CrossFit workout for this day. I didn’t write it out immediately and it has totally slipped my mind.
Tuesday
Rest Day
Wednesday
AM: Surges workout
- 1 mile warm-up (7:56 pace)
- 7x 1:00 on (5:55 pace) / 1:00 off (8:30 pace)
- 0.5 mile cool down (7:58 pace)
PM: CrossFit Workout / Ninja Workout
- CrossFit Portion
- Back Squat (4–4–3–3–2)
- Conditioning
- 400m run
- 40 Wall balls
- 40 KB swings
- 1:00 rest
- 300m run
- 30 Wall balls
- 30 KB swings
- 30sec rest
- 200m run
- 20 Wall balls
- 20 KB swings
- Ninja Workout
- Vertical Limit
- Flying bar
- Hanging books
Comments: Not too much to say about the run, just got it done. Pacing was all over the place on the surges but about averaged out. CF workout was solid, back squats felt the best they have felt in recent weeks. Ninja was nothing really specific, just trying to work on some upper body strength stuff.
Thursday
PM: CrossFit workout
- EMOM10 1 Power Clean (increasing each round)
- Conditioning, AMRAP14
- 12 Burpees
- 10 Deadlifts (115lb)
- 8 Toes to bar
- 6 Hang clean (115lb)
- 4 Muscle-ups
Comments: This workout was sick. I’m still a beginner at cleans so it felt awesome to really drill them and I basically loved every movement on the AMRAP. All of it felt fantastic.
Friday
AM: 4 Mile relaxed run (7:53 pace)
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PM: CrossFit workout
- EMOM4, 1 Shoulder Press
- EMOM4, 2 Push Press
- Conditioning, 10–20–30–40–50
- Straight leg sit-ups
- Double unders
- 10 Handstand push-ups (or shoulder press)
Comments: Not much to say about the run, legs felt a bit sore from the workout yesterday so happy I just got out there and got it done. Overhead pressing is definitely a weakness of mine at the moment so this workout was both necessary and rough. Double unders were feeling really solid by the end though.
Saturday
AM: 5 Mile long run (7:38 pace)
Comments: Felt really solid throughout this and even better by the end. Feels really good to be getting back into running shape.
Sunday
Rest Day
