A sunset ski on a 400m loop with my 5 year old. He ended up doing a mile most of it back and forth on the flat spot on top before hitting the downhill and completing 2 loops. He had lots of falls but kept wanting to do it – especially the downhill! When he was done he played with some kids on the side and I did 2 quick loops.
So just over 1.5 miles or 2400m skiing.
It was a sunny yet chilly ride to the Winter Outdoor Expo with the trail behind on the bike. In the mid 20’s and we got some good info at the Expo.
About 9 miles with the trail behind.
We got a little bit of snow the last couple of days and we’ve had highs below freezing so the Loppet Foundation is starting to make snow. I’m excited for ski season and got out to enjoy the beautiful weather. It was about 10f with no wind. As the man made snow area expands I won’t be able to run here any more so I enjoyed the scenery. There is ice forming on some of the smaller ponds already too. Some of the downhills were a little slippery and I slid down the hill by the staircase.
I did 3.3 miles in 33:24.
After a busy day of work I was glad to leave on time and get to the 3:30pm class. It was a small group (4 of us), but it was some good work to do. It was a nice long warm-up to get the shoulders awake before doing some snatches.
We used a 2.5# plate to do a trio of shoulder rotations, then getting into the bottom of the squat and lifting the plate from parallel to the ground to straight up. Then a SOTT press with PVC.
After a dynamic snatch warm-up we did an 8 minute EMOM with one Snatch per minute. We stayed at the same weight for 2 minutes. I started at 75# then 85#, then 90# and finished with 95#. The last couple were hard to do the full snatch, but I got it!
The MetCon wasn’t really a MetCon but 6 different accessory lifts. 3 rounds of the following:
12 Russian high pulls (35# kettlebell)
12 DB bench press (30#)
30 seconds of banded tricep extensions (about 15 each round)
And then 3 rounds of:
10 Bulgarian Split Squats per leg
10 weighted glute bridge (25# plate)
15 seconds of banded hamstring curls
It was weird to not be all hot and sweaty after being at Solcana.
Yay for another 5:30am class time. Not many people are thankful for morning meetings off-site but they help me get to the AM classes so I love ’em!! It was nice to actually do some deadlifting in class today instead of at the Bouldering gym.
We had a nice little warm-up prepping for both the Deadlift and the MetCon. Getting some overhead work (farmers carry) and some Good Mornings. Then we did some warm-ups with the barbell and hit our 5×2 at 88%. This was pretty heavy. I had 235# on the bar for these. I partnered with Mike who was doing about 100#’s more than me so we did a lot of plate swapping but it worked out well. The first couple didn’t feel too bad, but by the end I was definitely feeling some fatigue and pulled the last one with too much of my back.
I was able to complete the Sumo Deadlift with 165# on the bar at 10 touch and go reps. I was obviously tired, but they went well.
The MetCon was a quick burner – 50 calorie row with 50 overhead lunges!! The Gold was 35# dumbbell. I wasn’t sure how that would feel through 50 but I went for it. I spent a little over 2 minutes on the rower before pounding out the lunges in sets of 10. I alternated arms with each set. They were noticeably easier with my right arm (both in keeping it locked out, but also in the actual lunge). I finished the workout in 6:08.
Then some foam rolling and chatting before showering and heading on to my breakfast meeting! A great way to start the day.