09262018 – CrossFit

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After a long day of work and then clinical supervision I was able to make it to the 6:30pm CrossFit class. It was a great way to end a hard day!

Wednesdays are “Mystery” days at the gym this cycle.  The warmup was a lot of wall walks and shoulder touches.  They started out okay, but didn’t take long for them to get hard. And then they started falling apart quickly!

Today’s mystery was a version of Murph dubbed the Smurph Remix.  It was 3 rounds of:

200m run

10 pullups

20 pushup

30 air squats

200m run

3 minutes of rest.

The score was the slowest round of the 3.  The math to find the times for each round was almost as hard as the workout itself!

My 3 rounds were: 4:29, 5:23, 5:40.  The pushups were definitely the hardest thing.  Even on a bench I was struggling to get through each round of them.

Yesterday I cut my palm with an allen wrench so I wore a glove to help make sure I didn’t rip the scab off. It worked pretty well.

09242018 – CrossFit

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Because of a regularly scheduled meeting I’ll still get to make the 5:30am CrossFit at least once a month!  That happened to be today!! It was nice to be with my crew again.

This morning was the first day of the new cycle and we did some heavy deadlifting! 7×4 at 70% with a full reset on the ground between each rep.  My partner and I lost track, but we got 7 sets in at 195.  They were heavy, but the reset and small number of reps made it doable.  After the 7×4 we had to do 20 Touch and Go Sumo Deadlifts at a challenging weight.  We dropped the bar to 135 and by about 15 I was pretty much done.  I did finish the 20 though.

The MetCon was a 9 minute EMOM with three different movements.  Minute 1 was was 20 pistols or the variation you could do – 24 in box with a 45 and 25lb plate. Minute 2 was a 30# dumbbell snatch. Minute 3 was max effort Toes 2 Bar – my variation is getting my hanging knee raises really high!  The score was the total number of T2B after the 3 rounds.  Each round I got more done, with the most in the last round.  My total number of reps was 53.

It was a solid day!

09232018 – Run 

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My first run since the marathon and overall it felt pretty good. I felt the soreness from Jackie and the stiffness from helping build a playground and carrying a bunch of stuff yesterday! 

The oldest had a birthday party in the ‘burbs so I dropped her off and ran at Elm Creek Regional Park. I’m not sure if I’ve ever actually ran there and ended up running on a mixture of paved trail, horse trail, abandoned gravel roads, and some wide hiking trails. It is a pretty area, but I ended up going longer than I had anticipated. I had some trouble figuring out a nice loop. Out on the trails they had the winter maps posted which I don’t think showed all the trails. 

It was all good though. I had planned on around 3, but got in around 5. It was in the mid-70’s and sunny. It felt weird to run midday. Especially after doing some yard work and stuff in the morning. 

After the run I had a PB&B shake from LifeCafe as the party was at a Lifetime Fitness. 

Total run was 5 miles in 46 minutes. 

09182018 – CrossFit

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Tonight the gym wasn’t going to happen again unless I went to the Bouldering Project again. On tap today was Snatch testing. After warming up and watching the video again I started out. I got to 95 pounds and realized that all of them ended up being power snatches. I logged my lifts under that. I assume that for the challenge it won’t matter which way we did them. 

I did some more drilling with the PVC and started back at 65 pounds and made sure to go all the way down. It doesn’t seem as natural and I only got 85 pounds at full depth. 

I’ll check with the coaches to see which way it should be. Depending my Total will be 425 or 435. A good starting point. 

Afterwards I did 500m on the rower.