03212018 – CrossFit

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What the heck is a Turkish Getup? I remember thinking that the first time I saw it programmed. One of the murals in the gym is a Turkish Getup. This wasn’t the video I was hoping for, but it does show the odd movement!

So we did a 1 rep max. I got up 35# with both arms. The hardest movement for me was getting my shoulder off the ground. After that the weight felt fine.

After that we had a longish MetCon that involved double unders, situps and Deadlift!

I did the scaled weights which was

100 single unders

50 situps

25 deadlifts 155#

80 singles

40 situps

20 deadlifts

60, 30, 15

40, 20, 10

20, 10, 5

For time. I finished in 15:56. It was a nice workout. It felt both long and short at the same time!

03202018 – Running

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A nice morning for a 9×200 meter workout. The snow was lightly falling and the trails were a mixture of clear pavement and ice! I covered most of the worst of it during my warm up. The compacted snow is really hanging on! It was about 30 degrees. Two of the intervals were on really nasty footing – one pretty much sheer ice and the other was a crunchy mess.

I didn’t use a metronome, but here are my splits:

1:00

1:03

0:58

0:51

1:11

1:11

0:48

0:51

0:49

With a warm up, cool down, and 2 minutes of rest this workout took longer than I expected. The training plan doesn’t have set parameters for a warm-up or cool down.

Overall it felt pretty good!

03192018 – CrossFit

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This was a double EMOM kind of morning!

After some warm-up with the PVC (which felt really good) we drilled some Snatches.

EMOM

Minutes 1-3 3 reps each minute at 65#

Minutes 4-6 2 reps each minute at 75#

Minutes 7-10 1 rep each minute at 80#

It was a little bit of a struggle on some of them to get full depth on the Snatches.

Next up was a 10 minute EMOM MetCon. Every other minute was a 10 Calorie Row. Otherwise it was:

10 thrusters

10 Push Press

10 clean

10 power clean

10 deadlifts

All 5 lifts were with the same barbell so the push press and thrusters were the limiting lifts. I went for the 65# scaled option and completed the workout without any trouble.

03182018 – Bike Trainer and Climbing

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I woke up and did 36 minutes on the Bike Trainer in the morning and some stretching afterwards.  I watched a few TED Talks and just ended the ride after the 3rd one.  At least for now it is mostly just easy spinning to get the blood pumping.  At some point I’ll need to be getting in some longer rides.

In the afternoon we went to the Minneapolis Bouldering Project and I climbed some routes and played with the kids.  We usually just push around some medicine balls and play with some of the lightweights.  They have 2.5# dumbbells and some similar weighted kettlebells.  This week we tried out the battle ropes and lifting the medicine balls like atlas stones.  Check out my son’s strongman lifting on my Instagram!  I also did some pull-up work while we were there.

03172018 – Running

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Today was a 2 mile Time Trial. I wasn’t 100% sure that I would do the workout today as I was feeling a little burnt by 18.4.  When I woke up I actually didn’t feel too bad so I went for it.

I did some of the prescribed drills and then headed out into the 19f sunny morning. I did about a half mile warmup and then picked up the pace and kept going!  Well, I stopped to take a quick picture first, crossed the street and hit it!

I basically pushed myself as hard as I could for 2 miles.  The challenge is still all the melting snow leaving frozen streaks and sections of sidewalk.  I didn’t fall, but definitely had to slow down at times to stutter step across the ice. It felt appropriately challenging!

My mile splits were:

8:05

7:21

so my 2 Mile TT was 15:26.  Not too shabby given my lack of run training and being tired from a hard workout last night.  Here are the pictures I took before and after the TT.