03142018 – Running

This morning was a few comical things on the way to completing a 3x800m workout. I decided on my Wirth Lake Loop and had preprogrammed the workout into my Garmin.

1) using the preprogrammed workouts I didn’t realize I needed to hit the start button a second time. Fortunately I realized this about .25 miles in. I warmed up for about a mile before trying the first interval on the path.

2) The paths were mostly dry with some icy spots. Fortunately I didn’t fall, but did slip a few times as the ice can be hard to spot in the dark.

3) My warm up pants had been slipping for a little bit and they just wouldn’t stay up. I was trying to hold them up in the middle of the interval and that just wasn’t working.

4) My watch buzzed, so I assumed it was the end of the interval. So I stopped and took my pants off (shorts in 25f wasn’t the end of the world!). Then I started jogging for my recovery. I happened to look at my watch to see what it looked like and realized I still had about a tenth of a mile in my interval. Oops!

5) Running on the path and the ski trails wasn’t too bad, but running on the unplowed path was horrible. It was pocked with frozen boot prints and wasn’t suitable for running an interval on. I had assumed more of the snow would have been melted. So I ended up running two of my intervals on the ski trails. The ski trails are technically closed tomorrow and the man made loops are pretty thin on the snow side, so I felt ok running on them today. The snowy conditions meant that my effort level was more important than my actual times.

6) I got home with 15 minutes to get ready before waking the kids up. Usually I’d have breakfast first. A little change up in the routine as I adjust to the training plan. I also took my time getting out of bed and getting out the door. Maybe 10 minutes longer than a gym day. This means I didn’t do any of the skill work.

7) Due to the conditions I didn’t use the metronome app for my step counting.

Here are my intervals:

1 5:29

2 4:25

3 4:14

Do you have any good stories from recent runs?

03132018 – CrossFit

Someone programmed past open workouts into Open season… Today was 15.1 and 15.1a.

The full workout description is here with analysis here.

9 minute AMRAP of:

15 Toes to Bar

10 Deadlifts 115#

5 Snatches

Then 15.1a was 6 minutes to find 1 RM of Clean and Jerk.

I did the scaled movements and weight for the first part of Hanging Knee Raises and 85 pounds on the bar.

In warmups I did get my first Toes to Bar and got a few in! Not smooth, similar kipping hiccup to my pull ups.

I was able to complete 5 rounds and 26 reps which means I got 1 snatch done in my last round.

Then I hit a quick Clean and Jerk at the 85# and then took a minute to recover. I made 3 or 4 lift before hitting the last one with 5 seconds left of 125#. This was a 20# PR from the last time we tested a Clean and Jerk in 2016. But not necessarily a PR of the other combinations of the lifts. I will take it though, especially right after a 9 minute MetCon.

03112018 – Running

Day 1 of 12.5k training! I’m trying out the CrossFit Endurance training plan. This will be a very different experience for me. It has 3 days of running each week, but recommends 7 days of working out with the non-running days being CrossFit. The details also say you can switch out 1 CrossFit day for a rest day as needed. The run days include a lot of skill drills mixed in with “repeats” at designated tempos, not specific paces.

The recommendation is that some of the CrossFit workouts are more run focused. So something like 4 rounds for time of 400m run and 15 deadlifts.

Anyways back to today… I did about a mile warm up and then incorporated what I thought was 6×200 at 196 steps per minute. It is hard to get specific distance using just the sidewalks, but now I figured out that 200m is about 1 long block and 1 short block. Once the trails open up I’ll start hitting them. I also need to figure out how to preload a workout into my watch so it can just beep at me for the required intervals.

My total run distance was 2.7 miles and I followed it with drills. I’ll post later about the specified drills and more about the methodology.

03092018 – CrossFit

This was seriously no joke. I missed watching the announcement live and got a text that just said… 800 double unders. Then some more details. My first thought was I can barely get 3 dubs in a row and they usually double the number for single unders. Fortunately that wasn’t the case!

Here is the actual 18.3 Rx
2 rounds for time:
100 double-under
20 overhead squats (115/80)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50/35)
100 double-unders
12 bar muscle-ups

*14 min time cap

Here’s what I did:

100 single-unders
20 overhead squats 45#
100 single-unders
12 pullups
100 single-unders
20 dumbbell snatches 50#
100 single-unders
12 pullups

*14 min time cap

My gym took some coaching license for our competition and made modifications to the scaling. I was going to attempt a scaled +(-) the scaled plus still had dubs so I was going to do those but the overhead squat weight was lower and had pull ups.

Anyway, I was going for 95# on the overhead squat. Let’s just say that was going to work. After 5 or 6 attempts I’d only completed 2 reps, I just couldn’t quite get low enough. So we stripped the plates and I finished the last 18 reps at the scaled weight of 45#. I didn’t get any more no reps!

No muscle ups here and not anywhere close! I did manage to get all 24 pull ups done with only 1 no rep! He didn’t really want to call it, so I just hopped up and did one more. It was mainly in sets of 2 or 3, but I got it done!

The 50# dumbbell snatch might be the biggest achievement of the morning. I wasn’t 100% sure I’d be able to do it, but it was only 10 per arm! I managed to get through with only one break and no no reps!

I made it through the first round and started all over! I was able to make it through the next 100 single unders and got 9 overhead squats done before hitting the time cap! My total was 573 reps!

I won’t have time, but I’m curious about what I could do if I attempted it scaled as written. Thoughts?

03072018 – Skiing

I got in a rare evening ski this evening and was still on the trails at sunset! I did the man made trails and there were some definite icy patches but for the most part was well tracked and enjoyable to ski. Definitely the last ski for me on those trails this year, not sure if the schedule will allow any more skiing at all, but we’ll see. Did pretty much a 10k.

03052018 – Bike Trainer

We got a snow day today! Hard to believe. I hit the bike trainer this morning while the kids played upstairs!

I did 45 minutes on the trainer while catching up on some TED videos. Then I did some stretching before a short 21-15-9 with my 53# kettlebell. Russian Swings and deadlifts. I finished the short workout in 3:13.

03042018 – Run

A quick short run this morning with the puppy. 1.7 miles. It was relatively warm 35f and the sidewalks were wet, but not icy!

I did a few short runs after at the 182 cadence and some of the CFE drills.