07312018 – CrossFit

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A little CrossFit at my sister’s house. I wanted to make sure I stayed on top of the Sumo Deadlift progression so I did my 4×5 at 135#. The workout was written as 70% of max. So this was just over 70% of my projected 1 rep max. It felt pretty good. 

Meg captured a short video of my last set. She said that this was the worst set from a form perspective. My back is obviously rounded. 

https://www.teamcrossworld.com/running/wp-content/uploads/2018/07/IMG_25881.3gp

We then wrote our own MetCon. We decided on: 

We alternated weights and heights so that we could both workout at the harder levels. It was a nice little workout that I finished in 9:18. Meg beat me by a few seconds.  We used both a 20 and 26 inch box and 14 and 20# wall balls. 

07292018 – Run

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A 15K run while on vacation. I did a fair amount of research to find somewhere to run besides the roads, but the best places were a good 30 minutes away. It seemed irresponsible to spend an hour driving for a 90 minute run. That seemed like a lot of time away from the family and cost in gas and entry fees. And I think I would have needed to run loops anyway. 
So I mapped out a rough course on the roads near our campsite. There was a pretty straightforward out and back, but that seemed a little boring so I figured out a way to make it more of a lollipop. 

I only made one mistake which added maybe a 1/4 mile to the route and I got to see these cows twice! 

Back on track I kept moving along. I was using the virtual training partner on my watch to help me keep pushing the pace. So it would beep every now and then. As I was going through the rolling hills there were lots of ATV/snowmobile trails but I opted to stay on the roads. 

I did come to a little park that looked like it had ATV trails but the sign said no ATVs. But it was a park so I turned in there a took a chance that it would work out. It was a nice little wooded and dirt loop to spice up the run. It gave me a short view of the Wisconsin River. It had a little picnic area that you could rent and a few more trails I didn’t take. 

I had set my virtual pace at 8:40 and tried to stay in front of it the whole time. I also didn’t do any warmup or cooldown. I definitely felt the camber of the road by the end as even the side roads were noticeably at an angle. The main county road had a little bit of a shoulder but not consistently wide enough to run on. 

All in all it was a good run. Oh and the temperature was perfect. Mid-50’s! The route was mostly shaded so the sun wasn’t ever a problem. I also took out my new birthday present, my hydration vest. It was probably a little much for this run, but I need to get used to wearing it. And I did drink a few times from it. 

Final details: 9.5 miles 1:21:52 8:36 pace

07272018 – CrossFit

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37 Years ago…

We started a 9 minute EMOM complex with the following three movements: 30 seconds of jump rope, kettlebell rack reactive step up, and banded pull throughs.  The reactive step up was basically a touch and go step up with the foot going down and popping right back up, focusing on the glute.  The banded pull through was similar to a kettlebell swing, using a band attached to the bottom of the rig.  It felt a little weird.

Today’s strength was tempo Overhead Squats.  We picked the weight that we could 3×5 at with a tempo scheme of 3 seconds down, hold for 2 seconds, fast up and a 1 second pause at the top.  I opted for 65# and that was a good choice by the end.  It is actually a long time to be holding the bar overhead each round.  The other hard part was the pause at the top.  It was hard to catch your breath and reset for the next one that quickly.

The MetCon was another doozy.  I went with the Gold workout, it was tricky as it was a 3 minute round, repeated 5 times.  With NO rest.  So basically a 15 minute workout.  The movement?

30 American Swings 35#

Max effort burpees jump over bench.

Yup that was rough.  The score was the total number of burpees.  Here is what I remember doing:

13

13

13 (for some reason I thought we were done and then Kaitlin said and round 4.  Oh MAN!)

10

10

The kettlebell got really heavy in the last two rounds.  I know I can swing the 50# kettlebell, but I’m glad I didn’t!!

07262018 – Run

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Increasing the interval distances again.  Tuesday’s workout was longer and so was today’s.  1000m repeats!!! We had some crazy 1000’s workouts in college. But this wasn’t close to that.  I think this might have been the first morning I woke up and really didn’t want to run.  But I pulled myself together and got out there!

4×1000 meant that I was going to go a little longer and man that first interval seemed like it was going forever!  It is that first interval that I do almost every workout in the same place, so it seemed like I just kept running, the others are always a mix of where I ended up so they don’t seem as consistent.  I was able to get in some of the steeper hills on this and ended almost perfectly at the right place with about a mile cool-down.  The rest interval was 3:30.

Intervals 1 and 3 had the hardest hills in them.

5:41

5:02

5:38

4:48

I ended with a bloody toe, despite repeated attempts to drain the blister. Oh well.  Totals 5.31 miles in 54:27.  Despite not wanting to run, it felt good to get it done.  It was also 60 degrees out so that helped too!

07252018 – CrossFit

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We became animals today and warmed up with a few different animal walks! I had never done the Gorilla walk before, it was interesting as you basically fell forward and tried to get your feet in front of your hands.

The strength work was on the rings again. 3 second plank hold with slow lower and quick back up. We did it as an 8 minute EMOM. It is surprisingly hard!

And then the MetCon. It was a long burner with a 25 minute time cap. I could have done the Platinum except for double unders. The Silver had single unders but the weight for Wall Balls wasn’t heavy enough for me to feel like I challenged myself. So I did the Gold for everything but the jump rope. The jump rope difference was huge on this one. 100 double unders or 300 single unders. 100 dubs attempts would have taken for ever so I did the 300!

But I’m getting ahead of myself. Here was the workout that I did:

40 Wall Ball 14#

30 Box Jumps 20″

50 Cal Row

300 Single Unders

50 Cal Row

30 Box Jumps

40 Wall Ball

Two of us switched up the order to accommodate space.  My overall time was 17:55.  It definitely hurt by the end!  I did almost 100 single unders in a row at the start of them.