05042019 – Bike & CrossFit

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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.

05022019 – Run

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Today’s long interval workout was 2 rounds of 600, 800, 1200 with approximately 1:1 rest. My phone didn’t charge correctly overnight so I couldn’t use it to gauge the time of each interval so I went more by recovery. My Garmin only lets me plug in one distance for intervals so I set it up for 26 x 200 and did my best to skip the rest between each 200. It was an additional mental challenge to the workout!

I decided to throw in a little new section and ran on the golf cart paths for some of it. The trails are still a little wet, but most of the cart paths are paved on the section I ran. It is a little weird because running there my mind was still seeing the ski trails. It is interesting that much of the ski trails is actually above cart paths! They were quiet and lonely as it was still dark at this time!

Because of the complex math involved in adding up my intervals I’m not going to! The overall distance was 5.82 miles in 1:04:29. All of the rest interval was walking.

04302019 – Run

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This morning my phone said that it was 46f outside so not too bad for long sleeves and shorts. But when I got home I actually looked at the temp and it was only 39f… no wonder my hands were so cold!!

The plan was 3 rounds of 200, 400, and 600 with 1:1 rest. I warmed up and started at it! My normal route usually means the first interval is uphill and this was no different! I ended up walking the 1:1 time rest. Each interval was approximately 1:00, 2:00, and 3:00 depending on the terrain. I wasn’t running all out and I definitely felt tired in the legs.

I caught a quick picture of the sunrise! And it was a good workout.

I finished 4.76 miles in 53:25!

04292019 – CrossFit

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Early morning!! After a short warm-up I did some deadlifts. It was a simple scheme – 5-4-3-2-1 with increasing weight for each round. I started with 135# on the bar, then 185#, then 205#, then 215# and finishing with 220#.

After the deadlifts I did 3 rounds of a hip thruster movement followed by a heavy suitcase march (holding a kettlebell in one arm). These were more accessory type movements than anything major.

The Conditioning portion was a 14 minute EMOM that I had to cut short as it was getting late. It had two movements – thrusters and swings. They didn’t want you to break anything up or to do so only in half so I did 55# thrusters and the 35# swings. I finished 3 rounds of each outside on the back patio before rushing inside to get ready for work!

I need to set my alarm for a little earlier so I have more time! But really 4:30am is already so early..

04282019 – Run

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Today’s “stamina” session was a 45 minute run using only Nasal Breathing. This week’s focus was on running while only using the nose to breathe and it is quite an interesting effort. It requires a slower overall pace and a more mindful approach to breathing and focus.

This actually meant that I walked a couple of the hills to keep from pushing past the nasal breathing. The breathes are longer inhales and exhales. I took a little bit different route around Wirth including a bathroom stop. I kind of lost track of the time as my watch screen didn’t have an elapsed time on it. So I actually ended up running for an hour and finished 5.6 miles.

Overall it felt good as it was a nice steady slow run. It felt like some of the lower heart rate runs or more of a true long run feel. I liked that I wasn’t pushing the pace and could enjoy more of the scenery as I ran!