03262018 – CrossFit

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This morning started out a little odd. We were greeted by police at the gym as someone had broken the main door. It didn’t appear that they had taken anything but the trust and annoyance of having something broken into. Coach Jeff did a great job of keeping his cool and leading us through the workout! 

It was a partner workout day. Starting with you go, I go to a heavy single power clean. I got up to 130# before hitting the time cap of 10 minutes. 

Then we moved into a partner MetCon. Emma and I were partners and worked through the 14 minute EMOM of push press, burpee, and hanging from the bar. While she push pressed and burpeed 7 times each I hung from the bar. And vice versa. I did 65# push press and struggled at the end. I think only on the first round did I finish within the minute, so Emma hung there for a long time. Fortunately for me she finished each round about 5 seconds early, so I got a short break. That didn’t really matter. Hanging from the bar wasn’t easy! And the Push Press got really hard. But it was a fun change of pace! 

03252018 – Biking

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Sunshine on an afternoon! Forty degrees and sun made for a nice 10 mile ride today. For the most part everything was clear. Some flooding on the Kenilworth trail and lots of puddles! But not really any snow or ice left! The Lakes are still ice covered though I’m not sure that it’s really safe to walk on anymore. 

It felt good to get out in the sun and ride relatively easily. 

03242018 – Running

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I took Amber (the puppy) out for the run this morning.  It was a relatively easy run 80% of last week’s 2 mile Time Trial. So the goal pace was 9:30.  That seemed slow and the pace felt reasonable throughout the run.  I actually kept running faster than that!

I tried out a new leash with Amber that actually went around my waist and it felt great to not need to hold the leash.  She did fairly well of not pulling too much on me, but it was annoying when she did.  I need to make it a little looser so it will slide around my waist better as she runs behind and around me!

We tried out some trails and they are getting closer to being snow/ice free but it was touch and go in a few places – almost falling down. Amber definitely didn’t help with that!  My overall 5K was 28:20 which is 9:08 pace.  So a little faster than I was supposed to, but it felt good overall. It felt comfortable throughout.  Some of the icy patches obviously slowed me down quite a bit, but like I said there weren’t a ton of them and for the most part they were short. I did decide not to try one trail as it looked pretty icy and was going to be uphill.

Total run 4.9 miles in 47:35.  I did almost a mile warmup and then my 5k ended about a mile from home.

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03232018 – CrossFit

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18.5 was the 5th and final workout of the 2018 CrossFit Open and it was a doozy! For an extra level of crazy, we the CrossFit community got to vote. Over 300,000 people voted. Fifty percent (including me) voted for 11.6 which was the winner.

Two of the three options included Thrusters while the third had Overhead Squats. All three included Chest to Bar pullups (which I can’t do). I immediately knew I’d prefer thrusters over the overhead squat as I can do more weight and reps of a thruster. Of the two remaining workouts, 11.6 had a more preferred structure to it. I would have done the hard work no matter what!

Here were the 3 options:

So… 18.5 was 11.6

A 7 minute AMRAP with an ascending rep scheme of

3 Thrusters

3 C2B pullups

6 Thrusters

6 C2B

9 Thrusters

9 C2B, etc adding 3 reps each time.

I completed the official CrossFit scaled version which was 65# for the thruster and jumping pullups. The jumping pullups seemed easy while setting up, the bar was 6 inches above your head.

Do you know what a Thruster is? One of my coaches says that it is when a Front Squat and Push Press have a baby. The idea is one fluid movement from the bottom of a front squat to the bar locked out overhead!

The set of 3 goes by super quick. The 6 went by pretty quick too, but bam in the middle of 9 it was like what just happened. It was either in the 9 or 12 set that I had to break my thrusters up for the first time. And I think in the 12 when the jumping pullups stopped being easy! I was trying to keep moving, but needed to take a few seconds between each movement to get a few breaths in. I got back to the bar for the set of 18 with I think 30 seconds left and pushed myself to get some reps in. I can’t believe that I got 12 reps in! They were hard, but as time expires you dig deep!

I finished with 102 total reps. I was quite pleased with myself. I was feeling really tired as I hadn’t slept super well and I’d just done the running workout the evening before.

How’d the Open Season go for you?

03222018 – Running

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Evening runs are definitely not my forte. But it was nice to run in the warmth of the sun! And in shorts!

I ran on a mixture of snow pack, ice, mud and dry pavement. In one case dry pavement disappeared into a muddy mess and a few steps later snow pack! That mixture made it a little more enjoyable. The 4×800 not so much!

I setup the workout in my Garmin, but then forgot to switch to it. Ugh. So the intervals and rest weren’t exact. I did get to mix in more hills with this run.

5 miles in 48:34

4×800

.64 – 5:27

.55 – 4:26

.47 – 4:36

.5 – 4:00