Some early morning miles on the trainer! The computer said 13 miles!! Then I did a few pull-ups and kettlebell deadlifts. I ended up riding my bike to happy hour too which was just down the railroad tracks.
05232019 – Bike
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Category Archives: Bike
05082019 – Bike
This is Bike/Walk to School Day!! It was a little stressful as I had to put the kids on the bus then ride to work. And get ready for our bike event. It ended up working out pretty well. I wasn’t as late to work as I’d expected.
We had about 30 kids walk or bike to school and I know that some of them usually get dropped off so it was fun to see them engage in the event! Unfortunately, due to a big rain storm our afternoon field trip was cancelled. It ended up being a good decision and I actually got picked up after school as it was a wash out!!
5.5 miles of riding for the day.
05072019 – Run & Bike
Another early morning run!! I’m glad that the sun is coming up now as I finish my runs. It means longer and warmer days are coming! Another set of timed short intervals. 6 x 2 minutes with 3 minutes of rest between and 5 x 1 minute with 1 minute rest. The 1 minute intervals seemed quick which I think was the point.
Overall was 5 miles in 54:24.
I wasn’t able to bike to work, but we did bike for our after-school class. It was the last week so we biked to Dairy Queen. We took everyone (2 are still using their bikes as striders and 1 isn’t very confident on the pedals) so it was a little slower. I went back and forth because we could have taken a long/fun way to DQ but I think it was good to include everyone! After work I took my trailer and positioned it for the big bike field trip tomorrow. So my total riding was 2.5 miles.
05042019 – Bike & CrossFit
I had been feeling a little sick yesterday and skipped CrossFit as a result. So I wasn’t 100% sure how I’d feel this morning. I woke up feeling better but decided to go for a bike ride instead of running thinking that’d be less strenuous before CrossFit later. All the trails were closed due to some rain overnight so I headed out on the roads. I rode up to Lowry and across to the river before heading down to the Cedar Lake Trail and around Cedar Lake and home. Pretty straight forward, not pushing too hard but trying to maintain a steady pace. I ended up with 13.78 miles in 1 hour.
I was a little disappointed that the Question of the Day was related to Star Wars, but maybe that’s too cliche! After our warmup we worked on a Muscle Snatch and Power Snatch combo. One of each inside an 8 minute EMOM time box. Working up to a challenging weight. It was hard not to bend the knees on the Muscle Snatch especially as it got heavier! I started with 55# and worked up to 95# before stopping. At 95# I was barely able to Muscle Snatch so that felt good, especially after hitting a 2RM last week at 101#.
Our MetCon for the day was 2 movements in a 18-15-12-9 rep scheme. The movements were Toes to Bar and American Swing. We practiced kipping a little bit and I did my best Toes to Shoulder (they were maybe shoulder height but not extended and not coming to the bar) and used a 35# kettlebell. I finished in 5:02 and cheered a few other athletes as they worked hard at their chosen scaling. It was impressive.
04272019 – Bike and CrossFit
Some of the Mountain Bike trails are slowly opening up. At one point we had snow in the forecast, it had been changed to rain in the late morning. I decided to get the Mountain Bike out and do some of the trails – the one open trail is an Expert. I did it once, but walked a lot of it. No point in trying it. I rode the Karate Monkey section. It was nice to be out riding the trails. There was one muddy section and the section by the creek was a little wetter than tacky. Then I rode hard on the paved trails to the SW section of trails. This is the Quaking Bog area. Its got a lot of hill and flow sections. I struggle with confidence on some of the flow stuff but it was still fun to be seeing dirt and mixing up the training. I definitely felt the heavy squatting yesterday! After finishing this section I took off on the pavement again and did the Karate Monkey section one more time!
Finished 8 miles in 57:53.
Then just over 2 hours until CrossFit!!
We did another nice long warm-up and then started working on Power Snatching to a heavy set of 2. I actually did an overall PR for these! I had about 2 minutes left in the 12 minute time cap and was at 95 pounds. I added the 2.5# plates and a pair of 0.5# plates to bump it over my 100# PR. I could probably have done a little more, but felt better doing the 6# leap instead of a 10# one.
Then another short burner. 2 Rounds for Time (12 minute cap) of
10 Dumbbell (25#) Right arm cleans
10 Dumbbell Overhead Squats Right arm
5 Pull-ups
10 Dumbbell (25#) Left arm cleans
10 Dumbbell Overhead Squats Left arm
5 Pull-ups
This was a good one, we drilled the cleans as full depth so that’s what we tried to do with them. I think the 25# might have been a little light, but the 35# would have been too much. I finished in 7:06.
This afternoon we biked as a neighborhood group down to the Trailhead for their Spring Block Party. We had a lot of fun goofing around and enjoying what turned out to be a beautiful day!