04062018 – CrossFit

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After a tricep warmup we jumped into a 20 minute EMOM. This one proved to be a little trickier than it first looks:

Minute 1: 60 double unders/120 single unders

Minute 2: 12 pullups

Minute 3: Double Kettlebell hold (in the front rack)

Minute 4: Rest

The rest felt really good! And the jump rope really got the heart moving. We were told that we should aim to have 10-15 seconds at the end of each minute to recover – so scale the reps accordingly. I was able to complete 6 kipping pullups in that time frame, I could maybe have gotten 2 or 3 more, but definitely not the full 12 in a minute. My kips could still use a LOT of work! I was able to get one 70# kettlebell into the front rack, but not a second one.  So I moved down to the 53# kettlebell. For 2 rounds… it got really heavy to hold it for the full minute.  I finished the last 3 rounds with a 40# dumbbell and that was plenty challenging!

And that was the day!

04052018 – Run

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A chilly morning, but the sun is out and will continue to melt away the April snow! I’m getting a little bored of having to run the same routes to get decent footing. Overall today most of the sidewalks were cleared, the only place I almost fell was actually on Victory Memorial Parkway during a recovery interval! It was 9f at the start of my 6x800m run. Overall it was 5.9 mile run in 57:03. I did a 5 minute warm-up and then a longer cool down which was a little challenging in the snow.  There was a narrow path that had been well packed down by a fat tire bike and a few other runners/hikers. The reward was getting to see some Hoar Frost in the valley.  It was quite beautiful. For some reason, my phone didn’t charge well overnight so it died while taking pictures during the cool down! But you can see some of them below.  The only noticeable thing about the intervals was that the second one started at a bad spot – right in the middle of an icy block with no sidewalk and then almost immediately needing to cross Broadway (busy street). The last 3 were all on the Parkway trails and they had been well plowed.  The last one was in the flat area near the 26th Ave Parking lot.  Overall I felt pretty good throughout the work.

4:00

4:04

3:46

3:46

3:56

3:34 (all flat)

 

04042018 – Endurance

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Today’s family schedule dictated that I couldn’t work out in the AM. So I was able to get to an Endurance class this evening.  It had been awhile since that was the case and I forgot how much I enjoyed the long MetCons.  Wednesday nights are always long MetCons at Endurance and this was no different!

A nice 32 minute AMRAP! Who doesn’t love that right?

30 second sand bag (80#) bear hug

1 length sand bag carry

20 situps

1 length sand bag carry

10 dumbbell (25#) snatch (Right arm)

1 length dumbbell waiter walk (R)

10 dumbbell snatch (Left arm)

1 length dumbbell waiter walk (L)

25 air squats

I’m pretty sure that I finished 8 rounds and got 1 snatch on the 9th round.  I was staying pretty consistent at just under 4 minutes per round.  I probably could have done a 30# dumbbell and a heavier sand bag. I wouldn’t have been as consistent on the pacing.

 

04032018 – Run

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Lots of fresh powder for this morning’s run! I think there was about 4 inches of fresh snow, but I still wanted to hit the hills of the trails. There was enough snow that I ran with a skier and his dog for a short bit! Look for him in the one picture!

The workout was a 6×300.  Given the snow it was more about effort level than a specific pace for me. It was fun to play in the snow a little bit too!  The total run was 3.94 miles in 43:33.

1:58

1:54

1:59

1:40

1:25

1:43

04022018 – CrossFit

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I don’t usually write about the warm-up, but today’s included sprints and pullups.  As a group of 3 we accumulated 32 sprints down and back in the gym.  I did 12 sprints and then we had to accumulate 10 strict pullups.  I got 6 done and then needed a small band for the last 4.

Then we moved into a 10×5 squat workout.  We had a minute rest in between each set so they moved pretty quickly. The standard was 60% of 1RM so I did 10×5 at 120.  The first few sets felt light, but by the end they were feeling pretty hard.

Then to continue killing the legs we had a MetCon that was 4RFT of 20 DB Lunges and 10 burpees.  I never realized how much leg was in the burpee! I did a few warm-up lunges at the Rx weight of 30 lbs but knew that wasn’t going to work.  So I did the scaled 20 lbs dumbbells and that seemed more reasonable.  I completed the work in 8:56.

My legs are already feeling quite sore!