09082018 – Moose Mountain Marathon
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09182018 – CrossFit
Tonight was the pretest for Jackie. It was hard, but didn’t take as long as I thought it might.
As a refresher Jackie is 1000m row, 50 thrusters at 45#, and 30 pullups for time. We did a nice long warmup and then setup for the workout. Hannah challenged us to break up the thrusters into 25-15-10. And to take it a little easier on the row so we’d not be completely gassed.
I was the first off the rower in something like 3:45. I went for the Rx with the 45# barbell for thrusters and made the first set of 25 as Hannah suggested. After a break I was able to get 10 more and then another set of 10 and finished with a set of 5. I just really needed to set the bar down to give my shoulders a break. My legs actually felt ok during the Thrusters. Done with that I hit the rig for pullups.
I’m usually good for several rounds of 3 at a time. So I was quite pleased with getting two rounds of 4 in before doing a few rounds of 3 and ending with 5 sets of 2. Pullups will definitely be an area that small improvements can go a long way.
My overall time was 13:45.
09172018 – CrossFit
I’m not sure if I mentioned that my new work schedule will make it almost impossible to do my 5:30 am routine any more. I’m bummed about that but have been optimistic about going to Solcana in the afternoon/evening for a class. I took last week off to recover from the marathon, so this was my first week trying to get back at it. It also happens to be the first week of the Fall Challenge, so it’s also pre-testing the lifts and workout in the challenge. (The Fall Challenge link includes a pic of me on the rower!)
The challenge is two parts. The lift is what is being called the Solcana Total and includes the Deadlift, Shoulder Press, and Snatch. And the workout is Jackie. Jackie is 1000m row, 50 thrusters at 45#, and 30 pullups for time. Yea…
I originally had signed up for the 4:30pm class and thought I could just be a little late for my 5:30 engagement, but then realizing that swapping the kids would make everything too stressful I decided to go to the bouldering gym after my engagement and do the lifts there.
Definitely not as fun and I know I still really benefit from coaching cues, but I’m still happy and impressed with my lifts. The plan was 1RM for both Deadlift and Shoulder Press. I warmed up and watched the CrossFit YouTube videos for each lift to remind myself of proper form and technique.
For the Deadlift I was able to build up to 245 pounds which is just 20 under my all time 1RM so that great.
The Shoulder Press I struggle with the initial lift getting off my shoulder and often try to sneak a dip and drive into it. I was successfully able to get 95 pounds up and failed 2xs at 100. 95 is just 10 under my all time 1RM so that’s great too.
After the 2 lifts I did an easy 5 minutes on the spin bike just to loosen things up a minute.
08302018 – Run
Another early dark morning… my body and I are still adjusting to the early work schedule. It isn’t the early work schedule, but also the kids getting on the bus so early that makes my morning start out so early. Being pretty much ready to go by 6:10 every morning.
Today was another workout with 3 distances. I think I did a better job this time of tracking the distances accurately. Only once did I forget to hit the button the right number of times. The workout was 4×200, 3×400, 2×1000.
The 1,000m seems so much longer than the other too. Especially when I’m having to track it so weirdly.
200 – :56
.2 miles – 1:45 (oops)
200 – :57
200 – :55
400 – 1:43
400 – 2:03
400 – 2:29
1,000 – 5:30
1,000 – 6:21
I’m not sure if those 1,000’s are accurate or not.
5.46 miles in 57:33
08282018 – Run
Man 4:30am came way too early. With school back and a new work schedule be at work at 7am and the kids getting on the bus 15 minutes before that mornings are tight. So… back to 4:30am runs. Yuck! It was hard to get up this morning.
But I had a good run of 8x400m with 2:00 minutes of rest. I might need new batteries in my head lamp, but there are so many shadows on the trail it seemed hard to want to push and not stumble, especially in the grassy areas.
Here are my splits:
2:11
2:20
2:19
2:06
2:14
2:18
1:58
2:22
4.71 miles in 51:11