Larissa's Workout Log

Monday 23rd November
Week Five - Workout One

1pm-ish
Ocean Swim @ St. Heliers
High tide was 12.45pm tried to get in as close to that as possible.

Swam out to the white bouy on the left hand end of the beach then across to the other white bouy and back into the beach(if anyone knows the distance these are from the beach or from eachother it would be extremely helpful). 2.12mins out to the first one. 6.04mins (accumulative) across to the right hand bouy and 8.36mins back in to the beach.

5.30pm
Crossfit

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

80, 90, 100, 105, 105, 110, 115, 117.5, 120(new PB!)

7pm
Run
Dragged Kenton out for a run around the local golf course = 17mins approx.

Sunday 22nd November
Week Four - Workout Six

8.15am
Hard yoga session with Leanne including handstands

My shoulders are tight limiting my ability to maintain a handstand, downward facing dog and a number of other exercises but I will definitely keep working at it. Good to see Jo and Kirstine getting amongst the yoga too.

5pm
Swimming Session @ the local pools

Warm Up
100m w Kickboard
100m Freestyle

Workout
2 x 400m Freestyle

1= 8.23mins
2= 9.45mins

100m with hand paddle things, hard on the shoulders but moving so much faster through the water.

Not sure what happened with the second 400, either didn't count the first 400m laps properly or the 2nd 400 was just incredibly slow! I did do tumbleturns on the 2nd 400 and felt quite breathless at times so maybe that is why it was so slow, but another good challenge for my swimming abilities.

Cool down
100m w Kickboard

Friday 20th November
Week Four - Workout Five

4 Thruster (27kgs)
8 SDLHP (27kgs)
12 KB Swings (16kgs)
AMRAP 10min

6 rounds plus 3 SDLHP

OUCH! Legs were in some serious pain after this one. Looking forward to a rest day now.

Thursday 19th November
Week Four - Workout Four

Swimming

3x6min efforts with 2min rest between each (one of the Xfit Endurance WOD's, thanks to Raerae).

1. 250m = 5.50mins, 2. 250m = 5.40mins(played around with tumbleturns on this one), 3. 250m = 5.40mins

2nd and 3rd times should probably have swam another 25m length but lazy! (and the watch would be at the other end)

Wednesday 18th November
Week Four - Workout Three

Front Squat 1-1-1-1-1-1-1

50-60-70-70-70-73.75-72.5 (something like this)

Fail with the communication tonight, had done a couple of squats at 70 and decided to try 72.5, but one side of the bar was loaded with an extra 2.5kg weight and the other had 1.25kgs. My fault for not checking but failed to squat this successfully anyhow(well I got it but I had a bit of help from David). Got the 72.5 though

AMRAP Burpees in 1min = 17

Tuesday 17th November
Week Four - Workout Two

30min swim at the local pools with Raerae
Did 4 x 50m sprints averaging between 50-55secs per 50m's now which is an improvement from 5-6weeks ago.

Monday 16th November
Week Four - Workout One

Interval Helen

400m Run
21 KB Swing (16)
12 Pullups (MB)
3 Rounds
Rest 2min between rounds

3.20, 3.20, 3.41

Got the middle round of KB Swings and Pull Ups un-broken. Wooo. Exciting. Third set not so much. Tough workout with the boys, spent most of the running time chasing them (caught Craig on the last run-Victory!, haha).

Sunday 15th November 09
Week Three - Workout Five

8.15am
Yoga w Leanne

10.30am-ish
Primal WOD with Team America and the others. Awesome event. Good fun.

12.30pm
Swim @ Parnell Baths (due to low tide) in a wetsuit
Swam approx. 1km over the hour we were there. Water was freezing, brain freeze during the first lap.
Love the bouyancy! Makes a huge difference, may be in for Stroke and Stride on Wednesday now.

Friday 13th November 09
Week Three - Workout Four

Work up to heavy Deadlift

2 @ 110kgs

8 rounds alternating
Tabata deadlift (70kg)/double underssingles

50/350

Thursday 12th November
Week Three - Workout Three

Workout

Snatch Technique

Then:

On the minute for 10min
2 hang power snatch (20kg)
2 overhead squat
2 hang snatch

Feeling unwell today, thought I could pop a couple of pills and be ok to train, but I was wrong. I managed to train, but just WAY too much to think about when it comes to the snatch, combined with a flu-ey type head. I think I found another goat of mine. I hate overhead squats anyway so realistically I should have known that I was gonna hate the snatch too. Felt like I was gonna smack myself in the face the first time I tried to get the weight over my head from the hang position. Oh well something else to work on.

Tuesday 10th November
Week Three - Workout Two

Max TGU=16kg

Workout

Back Squat 5-5-5-5-5

60, 60, 65, 65, 65

Monday 9th November
Week Three - Workout One

Workout

5 Rounds
Max Push Press (50% 1RM) 25kgs
Max Pullups (choose weighted, dead hang or kipping) Blue Band Kipping

22-15, 20-14, 15-10, 16-12, 14-12.

Friday 6th November 09
Week Two - Workout Four

Warm Up Notes
Full Push Ups - yay!
8 double unders(with single skips in between) - new PB!

Workout
10 Cleans 32kgs
50 double unders 150 singles
8 Cleans
40 double unders 120 singles
6 Cleans
30 double unders 90 singles
4 cleans
20 double unders 60 singles
2 cleans
10 double unders 30 singles

8.01mins

Wednesday 4th November 09
Week Two - Workout Three

Stroke and Stride - Race 1 2009

500m Swim
5km Run

44.27mins

Tuesday 3rd November
Week Two - Workout Two

Three rounds for time of:
Run 800 400 meters
50 30 Walking lunges
50 30 Sit-ups

14.56mins

Totally overscaled today. Sooo sore from yesterday and with Stroke and Stride tomorrow, I didn't want to do too much. If I hadn't have had to come down to the gym to grab a pair of swimmers off Taz I wouldn't have trained at all...

Monday 2nd November 09
Week Two - Workout One

Workout

Kalsu (from CrossFit Football)

Every minute on the minute perform 5 burpees, then as many thrusters as possible within that minute. Continue until 100 thrusters are reached. Post time and load used.

20kgs, 15:56mins

Woah, this was a hard one. Lost it around the 65 mark, counted from 65 to 70 twice, think I may have done 105 thrusters all up. Slipping and sliding on the wooden platform during the burpees.

Sunday 1st November 09
Week One - Workout Five

Yoga with Leanne @ 8.15am

Hard session this morning with Leanne, especially after a hard day yesterday afternoon. But definitely felt better for going, could easily have skipped it today.