04102018 – CrossFit

Leave a reply

After this workout it took hours for me to be able to lift my arms to my head! Seriously though… hard to wash my hair, hard to eat my oatmeal. This was no joke for the shoulders!

We did a long shoulder warmup before a 7 minute Snatch EMOM at 80%. We did 2 snatches per minute. I need to work on catching it lower still but I did 85# for the 14 reps. I only dropped it once mid rep and then the next attempt almost threw the whole thing behind me! 

After that we did 3 rounds for time of:

10 Overhead Squats

15 Pullups

35 Situps

I did the Scaled weight of 75 for the overhead squats. I struggled with consistently getting down to parallel and only broke up the reps on the last set. I did the pullups! I wasn’t sure if I’d be able to get all 45 reps or not. By breaking it up into mostly sets of 3 I was able to bang through them. I had an occasional set of 2, but tried to get at least 3. On the first set of each round my kipping wasn’t too bad! The situps were just there. I broke the first round up into 3 sets of 10 with a set of 5 and the last 2 rounds were sets of 7. I was able to keep pushing and was by far the last person done in our group. I was proud though that I managed to get the Pullups done! My total time was 12:21. 

Hopefully my arms work better tomorrow! 

04092018 – Run

Leave a reply

I’m getting a little tired of saying, “at least the snow is pretty.” Trail conditions were rough this morning with about an inch of fresh snow. Places that hadn’t melted off already were horrible footing with the footprints frozen into crusty mess. You weren’t really sure what each footfall would give you. I did almost roll my ankle once and it was hard to get traction on some of the uphill. 

Today was a 5x400m workout. The first two were fully on trails and the last one was a mix of paved and dirt trails. 

2:46

2:53

2:05

2:01

2:36

Total mileage was 3.91 in 43:15.

04082018 – Bike

Leave a reply

A cold ride around some lakes this morning. It was supposedly 17 degrees, but I wasn’t wearing enough clothes. Really it was just my fingers and toes that got the worst of it, but by the end I was feeling it! 

18 miles in 1:27. 

Rode by some crabby people who gave me the stink eye for riding on the bike path. The walking paths are still covered in snow. Another guy yelled at me for not announcing myself when I passed him, even though I yelled 5 times and his walking partner heard me and told him to move. But overall a nice ride!

04072018 – Run

1 Reply


This afternoon’s run ended up being a little bit of a mistake. I jumped ahead a few weeks and did a 2×2 mile time trial. I was supposed to do a 2x 2mile workout at 90% of last week’s 4 miler. Oops! It was a nice day to run around the river. The trails by the house are all still a mess. I thought about the best place to run 6 paved miles with as many hills as possible. I think I got a pretty good workout in with some long hills. The 2nd interval had some head wind and more shorter hills. I ended right on an icy patch in the shadows.  Otherwise the trail was in great shape! I saw a Bald Eagle at the end of the first 2 miler. 

My splits were 

15:35

16:18 

My overall run was 6.37 in 57:43. So I was happy about that too. 

I’m not 100% sure what I’ll do in 2 weeks when the actual time trail comes, but we’ll see.

04062018 – CrossFit

Leave a reply

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!