Category Archives: CrossFit

02092019 – Bike and CrossFit

A little before and after shots! It was -8 when I left the house, so I tried using the silk balaclava, but even the thin silk was too much to breathe through.  Plus it is hard to spit and blow snot rockets while wearing one! My sister said that I took it off just for the beard pic! 

The Back 40 was well groomed and packed down.  A snowshoer had been quite meticulous about stepping side by side and creating a wide trail to ride on.  It felt good, it is definitely not easy going as my 4 mph reflects, but I think that will improve over time too.  I just got a sweet deal at the Angry Catfish on some studded tires, but I haven’t put them on yet.  

About 3/4 of the way through the loop, my toes started getting really cold and eventually went numb! I’ve been wearing my nice Gortex La Sportiva’s but they don’t really have any insulation so they only can do so much. A nice pair of riding boots is pricey, so I might try my regular snow boots next time to see if they work ok. 

When I got back, I did a quick little jog around the block.  The sidewalks are still fairly icy, so it wasn’t at any speed! 

Saturday morning CrossFit was good, I was a little worried that it would be squats again and my poor quads were going to get beat up on! So I was glad that it was shoulder beat up time! We did a 8 minute EMOM of 5 kips and 3-5 toes to shoulder. I’ve done a toes to bar once or twice, but can’t do it consistently, so working on the toes 2 shoulder is a better idea. 

After that we did an 18 minute workout that included bench press and sled pull (hand over hand). The bench press was starting at a heavy weight do 4 reps, the decrease the weight while increasing reps with the sled pull in between.  I did 4 reps @ 115, 6 reps @ 105, 8 reps at 95, 10 reps at 85, 12 reps @ 75, 14 reps @ 65. I  was supposed to do a set of 16 @ 55, but we ran out of time.  We were in partners and 3 groups had to use 2 sleds so there was some waiting around time. I somehow got ahead of my partner at the end and could have done a set of 16 @ 65, but decided to wait, he didn’t seem in any rush and was actually putting on a band-aid as time was expiring.  I was a little frustrated by that.  I alternated pulling a sled with a 45# plate and one with 70# on it.  The 45 felt pretty easy and the 70 was a good challenge.  

It was a good workout and I was glad to be doing some upper body stuff as my legs were feeling it! 

01262019 – CrossFit and Ski

The roads were a bit slick this morning and there was an accident in the tunnel on the way to and from CrossFit. Kids and I ended up being about 10 minutes late. They had me do 5 minutes on the Assault Bike as I had missed the warm-up. I missed a little bit of time in the Deadlift window, but that was ok. Deadlift to a technical Heavy 5 – so making sure that form stayed good through a heavy set of 5. We were supposed to do a light set first so I started with 95#, then 135#, then 185# then 205# ending at 215#. That felt pretty sold for a set of 5. Then we had to drop to 70% of the Heavy 5 for 2 x 10. That put me at 150 for two sets. It felt a lot lighter, but was a good weight for 20 reps. The MetCon was 3 RFT with a 7 minute cap of: 15 Front Squats (65#) 12 Burpees 65 was the Gold standard and was a good choice. I could have done 45 at 95# but not within the time cap. I finished in 6:33. I did the first round unbroken and then stopped at 8 for the last two rounds. We were cleaning the bar from the floor, so breaking them up wasn’t recommended. It was a tough workout and I hit half way through the time at about half way through the reps, so I tried to push myself to get it done under. The first round was in a little under 2 minutes. About an hour after finishing my workout, the family went to gymnastics so I took the opportunity to get a ski in. I grabbed some food and set out to do some skate skiing. It was about 8f with a light snow falling as I set out. I ended up doing the entire man-made loop and it was really busy out there. A fair number of teams training. It is supposed to snow tomorrow and then the temps are dropping into the negatives for highs for the week. So this might have been the best time of the weekend to ski. I was proud of myself for not falling even though I did some of the hills I always fall on! My form definitely still needs a lot of work, but sometimes things seem to click. I was able to kind of ski up some of the hills instead of just walking up them so that’s good! I completed 6.6K in 61 minutes. I noticed that my average heart rate for my MetCon was actually lower than my average for the skiing! Not a bunch, but that is an interesting observation.

01242019 – CrossFit

Today there was no school and I had a training in Edina so I was able to go to the 5:30am CrossFit class. Always good to be back and twice in one week! More of the regulars were there so it was fun to catch up with them.

We did some muscle up practice as our warmups. I did 4 rounds of 10 hollow body band pull downs, 3 jumping pops on the low bar, and 2 slow eccentric releases on the bar (slow lowers).

Thursdays are an easier day so we had a 2 part MetCon with no measure.

The first part was 3 rounds NOT for time of:

8 weighted stepups each leg (53# kettlebell at 24 inches)

8 single arm kettlebell deadlifts (70#)

8 KB bench press (25# dumbbells we ran out of the right weight kettlebells)

followed by 3 rounds NOT for time of

15 band pull aparts

Down and Back (backwards) Monster Walks w/hip circles

15 banded leg curls

The backwards monster walk felt pretty spicy, otherwise everything else felt pretty good. My legs actually felt less sore afterwards than before I started. My quads had been pretty sore all week (like hard to walk down stairs).

01212019 – CrossFit & Bouldering

I opted to get up for 5:30am class to make sure I actually went and didn’t drag the kids along! 

It was another dosey of a workout. We did 4 rounds of gymnastics as our warmup. First was ring pushups, then ring muscle up transitions, and then slow lowers in the rings. Jeff had lots of good corrections for me and loved my beard!

There was no weightlifting component but a long metcon with 25 minute time cap. The work was 

10 rounds for time of:

15 wallballs 20#

10 toes to shoulder

5 power cleans 75# 

I listed what I did which is a mixture of 3 different levels! I cant quite rep toes to bar yet. I tried 95# clean and that wasn’t going to happen! The Platinum was 135! About halfway in I thought no problem getting it done. About 3/4 of the way through I wasn’t sure if I was going to make it. I did finish with 10 seconds to spare. 24:50! 

My quads are really sore!

Kids and I met some friends at the Bouldering gym to hang out and climb. I didn’t do a ton of climbing but got some routes in. It’s the most climbing I’ve done in quite a while! 

01202019 – Ski

Two different ski sessions, two types of skiing and two times of winter fun!

The first session was solo at 6am with the temperature at -3f. I slipped out and was the first skier to hit the trails on the cold morning. I was working on my skate skiing. I’d go from moments when it seemed to be going well to frustration over not being able to get into the rhythm.  I know it was only my second session so I’m trying to not get too discouraged.  I also read later that colder temps make the snow slower so that made me feel a little better! I spent some more time on the flat sections doing an extra loop and going out wider to get more practice on the flats since the hills are pretty much horrible and I’m walking up them.  I did do the full loop and trudged up all the hills.  I only saw 3 other people while I was out there! 

I ended up with 6.5k total skiing in about 56 minutes. 

The second session was with the kids. I thought they might cancel lessons, but there was no wind and the temp was about 10f and sunny. It ended up being great weather for skiing. I’m not confident enough on the skate skis yet so I used my classic ones. Nadia snapped her pole during the warmup! Caleb didn’t want to give up his poles, but he did when she was struggling on one of the uphills. After warming up we went out and did the normal loop that they’ve been doing and Nadia did great on all the downhills!!

After finishing the first loop we stopped for gummy bears and then the class split into kids who wanted to play games and those who wanted to ski more. Caleb doesn’t like the games so we went for another loop. When we got to the Meadow it was just us and a father/daughter pair so we decided to finish the full loop up there instead of going straight back.  This added some good hills.  I ended the lessons with 5k on the GPS.  So the kids did an excellent job of not giving up and enjoying the downhills!