Grain of

Rice Date Day Type Time Workout Intensity Evaluate Notes

Avg Max
HR HR
Jan 30, Circuit
134 2018 Tuesday training 30:40.19 Conditioning 152 184 A Learning how to push myself in this class
Tired
135 Muay Thai 75 Conditioning Medium B Bring snack next time
Jan 31, Circuit
136 2018 Wednesday training ~30 Conditioning High A
Cardio endurance
Feb 1, Biking from Casariche to
137 2018 Thursday Biking 38:42.14 Crossbox PG 153 182 A
Strength endurance
WU:
500m row
2x15 row bar
2x15 push press
2x15 push ups
20 wall balls
POWER:
Deadlift 10-8-6-1 @ 10, 15, 20,
25kg
WOD:
80 burpees
70 assisted pull-ups
70 handstand push ups with Minimal to no back pain - YAY!
box Definitely think PT (more like massage
138 Crossfit 31:49.22 35' cap 163 186 A therapist) helped
Cardio endurance
Biking from Carrefour to Dia in Super tired, but felt easier than last post
139 Biking 49:12.32 Casariche 155 177 A crossfit bike ride
Feb 2,
140 2018 Friday Biking 39:21.66 Cardio endurance 163 182 A Good to loosen up from yesterday
Strength endurance
WU:

POWER:

141 Crossfit 16:23.10 WOD: 179 190 A Felt strong

142 Biking 45:58.35 Cardio endurance 152 174 A
Circuit Surprised I was able to survive a workout
143 training 31:49.43 Conditioning 151 185 A after this morning
 Muay Thai Only did abs because didn't want to break
144 abs ~8 Conditioning 107 126 A myself
Good to loosen up body
Feb 3, Very sore from this past week
145 2018 Saturday Hiking 2:29:33 Cardio endurance - walking 104 144 A Back had some twinges after