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.

03162018 – CrossFit

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18.4 = brutal!

Another hard workout that was unfinishable! This week for the CrossFit Open workout, I couldn’t make my normal 5:30am slot and attended Friday Night Lights!! It was a fun atmosphere with more energy than a normal class. It also included lots of anxious waiting time! I went in Heat 2 so I could see it done first and had plenty of time to warm-up.

18.4 was Diane followed by more deadlifts and Handstand Walk. In my guess for the workout, I included a handstand walk – though I can’t do one!

Here is my score sheet:

Note that I did it Scaled+ which is a denotation for our gym’s competition and doesn’t correlate to the actual Open. Hannah, our fearless leader has for each workout mixed it up a little to fit our people. So the scaled plus was heavier weights and a harder modification for the handstand walk. Here is what I did:

Diane –

21 Deadlifts 185#

21 Hand Release Pushups

15 Deadlifts 185#

15 Hand Release Pushups

9 Deadlifts 185#

9 Hand Release Pushups

That took about 7 minutes, then came the really hard part.

4 Deadlifts at 255# and that was 9 minutes.

You can see in this picture the Rx (blue), Scaled+ (Orange), and Scaled (pink) modifications for us.

I honestly didn’t think I’d make it through Diane in 9 minutes so I was quite pleased by that! Because of that, I hadn’t really looked at the weights for the second part. I knew that 45 reps at 185# would be tough – I haven’t done Deadlifts with heavy weight in forever! Dan had done the Scaled+ and said that I should do it. My 1RM is 265. So yes, I just did 4 reps at 96% of my 1 RM. As my sister said, “that’s not your 1RM anymore!”

After I finished I was asked to Judge for Garrett, who did an awesome job at Rx and almost made it through Diane. And then Mary who blasted through Diane and finished her round of 15 at Scaled+ as the buzzer went off!