Trail Runner

Marathon Training With Crossfit Tue 21st January

Today’s Workout

This am the alarm sounded at the usual 05:30 and I felt shattered. The baby had been awake several times during the night with teething gums and I had a long day so I cancelled my early Crossfit for an evening class instead. 05:30 is the cut off for canceling without doing a “no-show” so I got in just before it. I’ll probably go for an evening class Wednesday also.

This session was squat-tastic! Lots of leg work done. I felt fine with 32 reps at 104kg, no problems. Wallballs I relish so no problems there either. This was one of those workouts that I can really get into and finish well within the time allowed. I got out for 6 mile at 07:30 pace before the session so today I felt like I really put in a good day’s training.

Here’s the workout…

Running

6 mile @ 7:30 pace Phoenix Park

Crossfit

Gymnastics Warm Up
Weighted Pull Ups
Hollow Holds

Strength
High Bar Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec.

Conditioning

5 rounds of:

15 Wall Balls 20/14#
7 Power Snatches 45Kg/30Kg

Rest 1:1

Every round should be all out on every movement. All WB are meant to be Unbroken.

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