11042019 – Swim

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After completing 20.3 (heavy deadlift) and 20.4 (heavy clean and jerks) my lower back was super tight. I have been using my TENS unit and rolling it, but it isn’t loosening up. I decided to skip CrossFit this week until Friday’s Open workout. So I decided to kick off my Ironman 70.3 training with a swim today. I went to New Hope and was the only one in the pool when I got there. I ended up with a total of 700m in the pool.

I started with 50’s bilaterally breathing, did some 100’s and used the kick board and pull buoy. I finished out with some 50’s. I was in the water for about 25 minutes. It all felt pretty good, I was taking it nice and easy!

I ended with sitting in the hot tub which felt really good on my back!

11022019 – Run

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A light dusting of snow and cold air made for a nice fall run today!! I took it easy and was trying to loosen up my body a little bit from 20.4 workout yesterday.  It was also nice to get out in the colder weather without needing a ton of clothing.  I work my wind jacket and shin length tights and was perfect!  I took some cool pictures along the way as the dusting of snow helped accentuate some of the fall colors that were still around.  3.15 miles in 31 minutes.

11012019 – CrossFit

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This is the 4th week of the CrossFit Open so 20.4 was on tap today. Simply put, this workout was box jumps/stepups and clean and jerks. Within a 20 minute time cap. I went for the CrossFit scaled version of the workout which is:

For time:
30 box jumps, 24 in.
15 clean and jerks, 65 lb.
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
10 clean and jerks, 115 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185 lb.

For some reason CrossFit gave everyone the option of either doing box jumps or step ups. Obviously, box jumps are faster but more exhausting. I knew I could clean and jerk 95lbs, but wasn’t sure much after that.

I finished the first round in just over 3 minutes which was a good pace. The 30 step ups felt annoying – it felt like a lot of time on the box. The 95lb C&J weren’t too bad either I think I finished that round in about 6 minutes. The 115 were starting to feel heavy and I was making sure to split jerk each one. I split up the reps more and was definitely dropping the bar with each rep. I couldn’t believe when we were putting the 45lb plates on for 135lb clean and jerks. I had about 2:30 left on the clock and definitely did one rep at a time. Nate was encouraging me to keep moving while the clock was winding down. I managed to get 5 reps in at that weight. I ended up with 165 reps and blew through my clean and jerk 1RM!! So that was pretty awesome. Nate said I was still making 135 look easy so there is more out there!

Part of me is tempted to retest this, but I probably won’t.

10302019 – Bouldering

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I was supposed to go with some people from work, but they forgot their gear so I went solo. Sadly, it was also time to end my monthly membership at the Minneapolis Bouldering Project. It doesn’t make sense to belong to 3 gyms – even though they are all unique! I did get a punch pass so I’ll still be able to go climbing occasionally. If I end up going more than 4 times a month regularly, I can always rejoin.

I only ended up with about 30 minutes to climb, so I only did a handful of routes. I tried a few routes I did last week, but wasn’t successful on a couple. That was frustrating.