2013 50k Log
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2013 Ultra Log (5k to 50k)
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CrossfitRun (or Row Int)
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DateStrengthResultsWODResultsIntTotal Lgth(mi)Time(s)
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Week 1: 12/31/2012WU: Deadlifts then 2-2-2 (my version)3755 RFT of: 10 SDHP 115 lbs, 100 ft broad jump, 10 Toes to Bar, Rest 1 min. Rx20:42
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Tue January 1N/A1 1 Exercises, :20 seconds on, :13 seconds off. 4 rounds each of: Pushups, Squats, Situps, Pullups, Box Jumps (24/20), Wall Balls (20/14), Burpees, V Ups, KB Swings (53/35), Double Unders (Singles: divide by 4), Plank Holds (:20=1 rep), Score is your total rep #!3398x200m on 2:00 (probably not 200m int.)1.10:38,0:36,0:37,0:36,0:37,0:37,0:39,0:38,0:39 (not actually 200m!)
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Wed January 25-5-5-5 Power Cleans13510- Hang Power Cleans (115/75) 10- Ring Rows 10-GHD Situps 4 Rounds for Time. Rx11:10
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Thu January 35k TT3.124:41:00
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Fri January 44-4-4-4 Push Press & Weighted Chin ups95 PP/25 CU12 min AMRAP: 5 ring dips, 7 knees to elbow, 9 KB swings (70 lb)5 rounds + 22x800m on 3 min NSMT 4-5 sec1.243:15, 3:29
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Sat January 54-4-4-4 Back Squats & Bridges (yoga name)1954 RFT: 20 Wall balls (20 lb), 40 double unders (120 singles)15:56
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Sun January 62-2-2-2-2 Bench Press superset with 5 max rep sets of bodyweight rows (lying underneath racked bar)17515 Minute AMRAP: 10 Pushups 15 Situps 20 Squats10 rounds + 13
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Week 2: 1/7/2013Off
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Tue January 8Snatch Grip RDL + Snatch High Pull + Hang Power Snatch + Overhead Squat + Left Leg Lunge (bar overhead) + Right Leg Lunge (bar overhead). 3 reps of each, 4 sets starting very light and working to 40-50% of 1RM.

Then: 3-3-3 Squat Snatch
55500m Row Buy In 3 rounds of: 30 Box Jumps (24/20) 20 V Ups 10 HSPU’s 500m Row Cash Out.15:41?
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Wed January 94-4-4-4 Thrusters & 12-12-12-12 Band Pull Aparts953 Rounds for Time of: 15- Front Squats (135/95), 15- T2B, 15- Burpees - Rxed!13:1410x200m on 2 min1.960:37,0:36, 0:36, 0:39, 0:44, 0:39, 0:44, 0:47, 0:45, 0:45, 0:45, 0:42
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Thu January 1010-10-10-10 Deadlifts275100ft Walking Lunge w/plate overhead (M-45/W-25), 20 Pullups, 20 Plyo Pushups on/off bumper plates (M-45/W-25, total of 20 reps), 5 Forward Rolls 3 Rounds for Time. Rxed19:36
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Fri January 1110k @ 80% of 5k Pace 5.248:00:00
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Sat January 12N/A150 single-arm KB thrusters (75 per arm), 44 lb KB21:52
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Sun January 133-3-3-3-3 Push Press13550 Squats, 40 KB Swings (53/35), 30 Mountain Climbers, 20 Burpees
3 Rounds for Time. R-fucking-Xed!
22:453x800m w/2:30 rest, same pace as last week2.53:17, 3:36, 3:41
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Week 3: 1/14/2013Strength & Recovery day: 3 sets, 15 reps each of: GHD Sit-ups, GHD Hip Extensions, Pull-ups (I kipped), Bench press (95 lbs), KB swings (53 lbs)
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Tue January 15Power snatches, on the minute for 7 min1151-10 ladder (1,2,3…): Box jump burpee (24"), 225 lbs dead lift (Rx!), knees to elbow18:3610x200m on 1:301.50:44, 0:46, 00:44, 0:46, 0:45, 0:47
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Wed January 16Row: 0:45 on/0:45 off, 1:30 on/1:30 off, 3:00 on/3:00 off, repeat 3x
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Thu January 176-6-6-6 Power Snatch95Death by Pullups (x2): 2 the first minute, 4 the second minute, etc. Resting, and then:
5 Minute AMRAP:
5 Hang Power Snatch (75/50)
5 Burpees
6 rounds + 5?
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Fri January 188-8-8-8-8 Front Squats170210M Row 21-Thrusters (95/65) 21-Ring Dips 21-Lateral Jumps Over Bar
150M Row 15-Thrusters 15-Ring Dips 15-Lateral Jumps Over Bar
90M Row 9-Thrusters 9-Ring Dips 9-Lateral Jumps Over Bar
For Time. (Bands on dips and 75 lbs thruster)
17:33See above20:45 on/off, 1:30 on/off, 3:00 on/off 2x
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Sat January 19Skipped/missedSkipped/missed4x800m, 2 min rest2.53:26, 3:27?, 3:15, 3:43
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Sun January 20Off
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Week 4: 1/21/20134-4-4-4 hang squat Cleans1352 RFT: 12 Power Cleans (135), 24 wall balls, 36 box jumps, 48 push ups23:xx5x400, 2 min rest (actually 220m int)10:57,49,45,47,45
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Tue January 224-4-4-4 Push Jerk (split optional)125100 Double Under Buy in, then 3 rounds of 6-Lateral Burpees over Bar, 12-Shoulder to Overhead (135/95), 18-Ring Rows, 24-Deadlifts (135/95)33:xx
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Wed January 235 mi @ 85% RPE50:42:35
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Thu January 2410-10-10-10 Back Squats205Did 150 ft lunges with 25 lb vest & 45 lbs plate overhead (not a WOD)Tabata 12% @ 5k pace1N/A (20 on 10 off for tabata as usual)
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Fri January 25N/A5 rounds max bench press & pull ups (BP @ 180 lbs)3/5, 3/4, 2/2, 2/52x1 mi with 10 min rest37:xx? And 7:00
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Sat January 26Skipped Crossfit
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Sun January 27Team workout: "Plate run" (moving 6 plates from one side to the other, 25,35,45 etc.), sled run, 25 KB swings, bear crawl, 200m and 25 air squats. All that 2x, each team member had to complete before the other could. Our total time was 40:08 so my time (without including breaks) is divided by 5 (5 team members)8:01
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Week 5: 1/286-6-6-6 Front Squats & Glute Ham Raise205For time: 135/95 (scaled 115) pound Thruster, 15 reps, Run 200 meters, 95/65 pound Thruster, 20 reps, Run 400 meters, 65/45 pound Thruster, 30 reps, Run 800 meters23:5310x200m, rest 3x run time20:44, 0:47, 0:50, 0:44, 0:52, 0:54, 0:49, 0:55,
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Tue January 29(Warmup 8-8) 8-8-8 Deadlifts @ 80% of 1RM2752 Rounds of: 21 Deadlifts (225/155) (Or approximately 60% of 1RM), 15 Muscle Ups (Scaled to 30 Pullups & 30 Ring Dips), 9 HSPU’s, For Time39:03:00f
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Wed January 3010k TT6.20:53:24
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Thu January 31Skip due to fatigue
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Fri February 1Scheduled but skippedStrenght & Recovery: GHD, KB swings, bench press, stretchingTabata, skipped
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Sat February 2""
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Sun February 3""
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Week 6: 2/4N/A20 min AMRAP: 8 step ups (20") with 45 lbs bar, 12 jumping lunges, 16 SDHU w/ KB (I did 18 with 53 lbs), 100' bear crawl6 rounds
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Tue February 55-5-5-5 Power Snatch9515 minute AMRAP: 10 squat snatch, 10 Knees to Elbows, 10 Pushups (used 65 on squat snatch, rx was 95)1 round + 231 min on, 3 min off x 52
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Wed February 610x100m, 1:30 rest30:26, 0:27, 0:28, etc…
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Thu February 73x5k trail run, 10min rest between6.539:13, 36:55
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Fri February 8N/A"20 minute WOD": 0-10 min: 8 squats @ 155, 36 double unders, 3 rounds (08:00), 10-20 min: row 250 m, 14 KB snatches (53 lb), 3 rounds (4:xx), 20-30 min: 15 wall balls, 15 burpees, 3 rounds (ended at 29:19)29:19:00
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Sat February 9Scheduled but skipped2.4 mi run2.41 mi @ 7:17
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Sun February 10Off
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Week 7: 2/11N/AMetcon week: 10 rounds for time: 10 back squats (135), 10 burpee pull ups, 10 sit ups38:02:00
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Tue February 12Scheduled but skipped
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Wed February 13Squats: 3x225, 2x255, 2x275, 2x295, 1x305 (new max)Scheduled but skipped
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Thu February 14all skipped
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Fri February 15N/A5 RFT: 10 GHD sit-ups, 12 chest to bar pull-ups, 14 front squats @ 135 lbs (Rx!)24:38:00
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Sat February 16N/A2 RFT: 20 ball slams, 25 push ups, 30 box jumps, 35 burpees, 40 kb swings, 45 straight leg sit ups, 50 wall balls (I used 14 lbs wall ball and 53 lb KB. 24" box jump)34:xx10x100m, 1:30 rest20:26, 0:26, 0:24, 0:25, 0:26, 0:27, 0:26, 0:25, 0:26
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Sun February 17off
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Week 8 Feb 18Deadlifts: 5x135, 5x225, 2x305, 1x355, 1x385, 1x405 lbsN/A (skipped)
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Tue February 194-4-4-4-4 Power Snatch115N/A (skipped)5x800m, 2:30 rest3.13:21, 3:38, 3:48, 4:01, 3:43
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Wed February 20150 m row, 15 chest 2 bar, 15 burpees, 15 kb swings, repeat backwards, 15 min cap (9:34). Then 3 min AMRAP: clean & thruster (I used 95 lbs), 11 reps
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Thu February 213x1 mi, 5 min rest4.47:20, 7:31, 7:36
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Fri February 224-4-4-4-4 Back Squat2653 Rounds for time of: 15-Back Squat @ Bodyweight, 15-Toes 2 Bar, 150ft Bear Crawl16:27
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Sat February 232-2-2-2-2 Deadlift (no straps?)3354RFT: 30 Double Unders, 10 Deadlifts (225/155), 30 Double Unders, 10 HSPUs20:xx
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Sun February 24off
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Week 9 Feb 2510-10-10-10 Good Mornings & Rope Climb Practice (Shoot for 2-3 Climbs between sets)6521-15-9 reps each of: KB Swings (70/53) & Box Jumps (30/24″)
Rest, then: 4 Minute AMRAP of: Burpees
7:51, 69
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Tue February 261-1-1-1-1 Squat Clean1653 RFT: 10 power cleans (I used 95, rx was 135), 15 wall balls, 10 split jerks (same), 150 m row17:0060 min run6.970 min total
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Wed February 272-2-2-2-2 Hang Squat Snatch11515-Overhead Squats (I used 95), 15-Toes thru Rings, 4 Rounds for Time.
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Thu February 28random2.34-5 ints at around 8 min/mile
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Fri March 110-10-10-10 Bench Press1355 RFT: 5 pull ups, 10 push ups, 15 sit ups, then 1000 m row, 100 double unders (I did 200 singles), then repeat the 5 round thing again.21:07
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Sat March 24-4-4-4 Front Squat & barbell row2153 rounds for time: 15 thrusters (95 lbs), 15 ghd sit-ups, 5 wall walks31:xx
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Sun March 35x150 m @ 11% grade1.5treadmill, wasn't really counting times
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Week 10 March 48-8-8-8 Deadlifts28515 min AMRAP: 10 SDHP (95 lbs), 10 K2E, 10 box jumps (24")5 rounds + 10
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Tue March 5HSPU and Skin the Cat practice3 RFT: 30 wall balls, 25 box jumps, 20 toes to bar19:xx
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Wed March 64-4-4-4 power cleans14521-15-9: push press (I used 95 lbs), burpees9:3110x30 sec, 1 min rest between sets1.7
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Thu March 7N/A"Open" Workout 13.1 17 minute AMRAP of:
40 Burpees 30 Snatch, 75 / 45 lbs (75 attempt 1, 75 attempt 2), 30 Burpees, 30 Snatch, 135 / 75 lbs (95 attempt 1, 105 attempt 2)
20 Burpees, 30 Snatch, 165 / 100 lbs, 10 burpees
Max rep Snatch, 210 / 120 lbs
132 (attempt 1 at noon), 125 (attempt 2 at 6pm)
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Fri March 8Clean & jerk practice @ 145 lbsGHD sit-ups, KB swings, some light conditioning
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Sat March 9Quick KB work-out (20 min) at home: snatches, cleans, squats
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Sun March 1060 min trail run at 95% rpe4.860:43:44
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Week 11 March 11
4-4-4-4 Deadlifts & 4 sets of Max L-Hold’s
335Complete as many rounds as possible in 10 minutes of:
185/135 pound Deadlift, 5 reps
Sprint 100 yards
11+3 Rx
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Tue March 12N/A3 RFT: 15 T2B, 15 burpee squats, rest 3 min, then 3 RFT: 15 pistols (box-assisted), 15 wall balls?4x5 min, 3 min rest3.85Paces: 7:20, 7:22, 7:29, 7:38
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Wed March 13Off/skipped
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Thu March 142-2-2-2 Squat cleans (I rested a bit between each 1 and 1)185Workout 13.2
10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch
3 rounds + 6
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Fri March 15OHS squat work with Kodie5x800m, 3 min rest3.5between 8.5-9 mph
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Sat March 1660 min run5.181:01:00, avg 12 min/min
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Sun March 17Off
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Week 12 March 182-2-2-2-2 Front Squats & Reverse Hyperextensions24510 Thrusters (95/65), 12 Knees 2 Elbows, 14 Burpees, 3 Rounds for Time.14:xx RX
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Tue March 196-6-6-6 Romanian Deadlifts & 10-10-10-10 Band Face Pulls2754 Rounds of: 15-SDHP’s from the hang position @ knees (75/55), 15-Ring Dips, 30-Double Unders. For Time.20:xx rx8x200m on 2:002.5?, 0:51, 0:51, 0:50, 0:51, 0:54, 0:55, 0:53
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Wed March 20Off
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Thu March 21off8x20:10 tabata
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Fri March 22off
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Sat March 23Race Day!!!1x50k316:57:00
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Sun March 24
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Training mileage94.99
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Per week7.916666667
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