06252018 – CrossFit

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Surprise 1 Rep Max Squat Day. Had I been paying better attention I would have known it was coming and prepared a little differently in the morning! Oh well. 

After a different style warm up including cross body kettlebell deadlifts, pulsing squats and jump roping we hit the rack and started squatting! I had been super consistent early in the squat cycle and then with my races missed a few weeks and didn’t really get back into super heavy weight. Thus I wasn’t sure what I’d do. 

We did several rounds of squats getting the weights up there. We made too small of a jump early and made up for it later. Long story short. I hit 205# which is a 5# PR! 

When it came back to me I tried 210#. I thought I needed to get further down and when I did I lost the tension and my knees collapsed so my spotting crew helped me out and 205 was the ticket for the day. Always pleased with a new PR! 

Afterwards we had a 1 minute Max Effort Assault Bike challenge. The measure was calories.  I accidentally started pedaling backwards somehow, but squared it away. That was possibly the most painful minute ever. My heart was flying and my legs were cooked. I was standing too so man was that a long minute.  I got 22 calories!  Not too shabby! 

In the evening I racked up 4 miles on the bike pulling the trail behind! 

06242018 – Run

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On the docket today was a 4 mile run at 80% of 10K pace.  I haven’t run a 10K recently so I just opted for 4 hard miles. I finally figured out how to use the Lap Key button on my Garmin Forerunner 35.  You have to change a setting, why it isn’t a default setting I don’t know.  But somehow I still messed up and really only ran 3 hard miles.  But my overall run was 4.87 miles so I ran the distance just not necessarily the right pace.

The 3 harder miles were 9:50, 9:53, and 8:55 (28:38).  I felt really sluggish from the go so I’m not surprised by the slower times.

4.87 in 47:30.

06232018 – Bike

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I started out on my mountain bike and hit the Classic Theo loop, before I got a flat tire.  Ugh.. in the same spot (at the bottom of the stem). NBD, I had a spare so I changed the tube and guess what… I had a presta hand pump and not a shrader one.  Ugh.  A few rider had passed while I was working on it and they checked on me, but I thought I was good. Not another walk out of the trails. This is the third tube that’s popped there,  Before inserting the new one scraped out the hole with my multi-tool but I didn’t actually see anything that might be causing the problem.  I didn’t see any other riders. So I rode 2.2 miles and hike a biked about a mile!

When I got home everyone was still sleeping so I decided to switch bikes and went for a quick ride on my Motobecane. I’ve taken it a few times on the mountain bike trails between Glenwood and 55 so I did that again.  It still has CX tires on it so it handles the dirt just fine and that section is mostly just riding up the hill and flowing down with a few pump track parts.  Perfect for my bike! I rode around Cedar Lake and to the Mississippi River before heading home.  Total miles for this ride were 10.5 in 48:58.

06212018 – Run

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So… I had slacked off on writing about my runs and don’t really remember anything about this one.  I ran in the section of Wirth by the Golf Course and it was a 3 x 800m workout with 3 minutes rest.

My splits were:

4:09

4:09

4:10

You couldn’t ask for a much more consistent effort than that on varied terrain.

Totals: 3.8 in 38:47.

06202018 – CrossFit

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You know the MetCon is bad when there is no strength session on the board. 

We attempted to do some handstand kick ups as our warmup. I’ve still got a ways to go before I get mine. 

The MetCon was a chipper. I did the Silver level which was:

50 pushups (the last 15 were on a box)

50 knees to elbows (mine were more like kipping hanging knee raises)

50 calorie row

50 dumbbell box step overs (20in box and 25# dumbbell) 

1 length each arm dumbbell overhead lunges (25# dumbbell) 

The pushups were tough, I thought I could do 10 sets of 5, but that worked for a few rounds but then was doing 1 and 2 at a time. Everything else was just pushing through and keeping moving. 

It appears that a bunch of scores didn’t get recorded, including mine. I think it was 17 minutes or something. 

This was a hard workout that was modeled after a Regionals workouts just switching the assault bike for rowers. We only have one assault bike. Regionals had a 17 minute time cap.

I’ll update if my score gets posted.