Author Archives: crossn81

07202018 – CrossFit

Today’s accessory warm-up included bent hollow holds, single-unders, single leg dumbbell Romanian Deadlifts, and banded hip extensions.  This was a continuous 8 minute warm-up.  I’m liking these warm-ups!

Our strength portion for the day was an 8 minute EMOM of 5 second plank hold variation, slow lower, and 5 second hold at the bottom.  This looks “easy” but is actually hard to do, 8 times! My variation was using the rings (really low) and doing a ring plank hold.

The MetCon was a gasser though.  It was tricky since it included significant rest, but not really complete recovery. It was 3 rounds of 6 minutes with 3 movements. The score was your slowest round.  My Silver level movements were:

30 calorie row

20 alternating dumbbell snatch (25#)

10 deadlifts (135#)

I might have been able to increase the weights to the Gold Level, but this work was hurting at the end.  My slowest round ended up being my first.  My thought was to not kill it on the first round, but I could have gone a little harder.  My rounds were:



3:09 (after the last deadlift I just laid down on the floor for a minute!)

07192018 – Run

I made a mistake when ordering something from Lowe’s.  Lowe’s isn’t super close to our house, but we get Discover Cash Back Reward cards for it, so that makes sense.  Instead of having the order delivered to Maple Grove where we usually go, it got delivered to West St. Paul.  It isn’t a huge difference in time to get to West Saint Paul, but it seems a lot further away. I was able to incorporate my visit there with a run at a new location.

Battle Creek Regional Park is a place that the kids and I visited once, but didn’t spend a ton of time at. It has some Mountain Bike and Cross Country Ski trails so I decided to go for my run there. Not having been there before I did some research and found this blog that offered a route to run. I read through their route once and proceeded to go for my run.  It didn’t make a ton of sense, but some of the parts stuck out to me as I started running.

The workout was 6×800.  I didn’t want to start my run by going up the sledding hill, so I made some random turns here and there in the “flat” section of the ski trails. I ended up going past the same point a few times once I entered the wooded area.  It was also hard to know if the single track I was on were Mountain Bike or hiking trail.  The ground was dry and I never saw any bikers, so it wasn’t a big deal.  Everything make more sense now having been there. I only made one real mistake and ended up on a dead end trail on private property.  The only other real error was during the cool-down I almost went on a long loop away from the parking lot. I wasn’t too worried about getting lost or anything as long as I got my workout in.

I never saw the view from the Bluff of downtown St. Paul, but I did see some cool views of the Mississippi River. There were plenty of hills on this one so the intervals really depended on whether it was more up or down!






6:12 (this one was uphill, I ran into the dead-end and almost vomited up a bug that flew into my mouth)

The total was 5.5 mile in 1:02.

This picture is from when the kids and I were there:

07182018 – CrossFit

Beach body… just kidding, but when we do Bench Press that is what I think of!  The warm-ups in this cycle have been longish and I think are also getting some nice accessory work in.  I really felt the donkey kicks from Monday when riding later in the day.  Today we did reverse bridge which I think will hurt later too.

The Bench Press was 4×3 building up to a Heavy 3 and then reducing the weight 15-20#’s and doing 2×8+.  I started with 95#’s on the bar and increased 10#’s each set so I ended with 125#. It felt heavy, but not max out heavy. I then went down to 115#’s for the sets of 8. After doing short sets of 3, 8 reps felt like a lot, but the reduced weight wasn’t too bad.  On the last set we could do more than 8 if we wanted.  I was able to get 10 reps in.

The MetCon was a 12 minute EMOM with 3 different movements.

Minute 1 was 12 Calorie Row

Minute 2 was 12 Box Jump Overs at 24″

Minute 3 was 24 situps

That went well.  Unfortunately we had to cut it short by 2 minutes as we can over time.

07172018 – Run

Oh my gosh… this morning was great weather for running! Wow, what a change.  It was 66 with no humidity! Ah..

On the calendar for today was 6x400m with 300m easy in between. Eduardo and I ran the section North of the Luce Line trail, it was his first time really exploring this section.  To make it a little easier we ran to Schaper Park and did two intervals on the paved trail there. There are definitely ways to keep it all on the trails at Wirth, but it was easier this way so no one got lost! It was nice coming back and not being totally drenched in sweat! The first interval started on the uphill and the second one started on the steep downhill with broken steps. It was bad enough that my watch auto-paused while going down the steps.  Then interval 3 & 4 were on the paved trail at Schaper.  The last two were just in the park with nothing too exciting about them.  I guess the last one had then downhill that was uphill on the first.

Here are the intervals:







Total 3.88 miles in 47:35.

Last night I stubbed my little toes on a step-stool in the kitchen.  It was a little tender getting into my shoes this morning.  I iced it when I got back and now looking at it, it looks really red.  Ugh, hopefully not a big issue.

07162018 – CrossFit

I noticed this morning that it is starting to get noticeably darker now at 4:50am when my alarm goes off.  But it is still light out early which is nice for summer fun!  Today we had another longish warm-up that included planks, side planks, donkey kicks, and Jefferson Curls.

We are in the second week of the Sumo Deadlift cycle and we added 10lbs to last week’s heaviest weight.  That meant today I did 4×7 at 145lbs. After I put the 45# plates on I almost added 10# plates that would have been a big jump, but I caught my mistake and added the 5# plates like we were supposed to!  They definitely felt hard but not too horrible.

Here is a video of the Sumo Deadlift:

The MetCon was an easy couplet that could go on for infinity!  It was a 9 minute AMRAP off Burpees and American Swings.  The first round was 3 of each, then 6, then 9, etc. I completed the workout at the Platinum level with a 50# kettlebell.

Of course the first round flew by.  Then somewhere in the second round I screwed up on counting.  I think I did 9 burpees when I should have done 6.  Or maybe I was right.  Oh well.  That what happens sometimes.  The next round I did 9 again.  You would think it’d be easy to keep track of these things!   I finished the 9 minutes and completed 93 reps which meant that I made it through the round of 15 and got 3 swings in.  Oh… I think I realized what just happened.  In the second round I screwed up my order and started increasing the reps on the swings instead of the burpees.  So I was actually right when I did 9 burpees, I should have followed that with 9 swings.  Ugh.  Oh well.