I got up and headed to Solcana to begin our new 9 week cycle.\u00a0 Monday will be Sumo Deadlift Day! I have only done them one other time, but have seen the coaches talk about them with other athletes as a way of adapting the Deadlift.<\/p>\n
We had a pretty long warm-up before the 3×7 Sumo Deadlift.\u00a0 The idea was 65% of a traditional deadlift as a starting point. I opted to do my sets with 135# on the bar.\u00a0 That felt heavy, but not super heavy. It is definitely a different movement than the traditional deadlift and I felt it more in my quads than hamstrings.<\/p>\n
The MetCon was a doozy.\u00a0 The Platinum was Chelsea, instead of Chelsea’s EMOM, I opted for 10 Rounds of Cindy with a 15 minute time cap.\u00a0 I didn’t make it very far.\u00a0 Cindy is three movements: 5 pull-ups, 10 pushups and 15 air squats.\u00a0 That seems relatively easy, right? When you look at needing to do that 10 times it becomes more of a challenge! Given the time cap I didn’t make it through.\u00a0 I did almost all of the pull-ups as kipping, but only completed 1 round of the push-ups from the floor.\u00a0 I knew that there would be no way I’d complete all the push-ups so instead of going to failure I switched.\u00a0 The pull-ups were obviously getting harder and a few times I finished my last 2 or 3 as jumping pull-ups on a shorter bar, but that only happened a couple of times. My counter said that I only completed 6 rounds and 16 reps in 15 minutes.<\/p>\n
That was a solid day at the gym!\u00a0 A few hours later I had a meeting in a part of town that would be easier to bike to than to find parking at.\u00a0 So I biked 3 miles there and then took a longer and more fun route home and hit 2 sections of Wirth Mountain Bike trails with my Motobecane.\u00a0 The Motobecane is technically a CX bike and I’ve used it a few times on the Glenwood sections of the trail and that hasn’t been a problem.\u00a0 The other section I tried was the Bog section and for the most part that was ok.\u00a0 I had some trouble on a few of the steeper uphills and I didn’t feel super comfortable on some of the steeper flowy downhills.\u00a0 I probably won’t do that section again, or at least not at the end of a ride!\u00a0 That was 7.58 miles.<\/p>\n
So a total of 10.5 miles of biking after a CrossFit workout.<\/p>\n","protected":false},"excerpt":{"rendered":"
I got up and headed to Solcana to begin our new 9 week cycle.\u00a0 Monday will be Sumo Deadlift Day! I have only done them one other time, but have seen the coaches talk about them with other athletes as a way of adapting the Deadlift. We had a pretty long warm-up before the 3×7 […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[665,772],"tags":[667,812,811,773],"class_list":["post-6529","post","type-post","status-publish","format-standard","hentry","category-crossfit","category-mountain-bike","tag-crossfit-2","tag-cx","tag-motobecane","tag-mountain-bike"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Hj","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6849,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/12122018-crossfit\/","url_meta":{"origin":6529,"position":0},"title":"12122018 – CrossFit","author":"crossn81","date":"December 12, 2018","format":false,"excerpt":"I was awoken early this morning and couldn't fall back asleep.\u00a0 I also get the daily EOD (email of the day) from CrossFit so I knew the mainsite workout was 4x10 Deadlift.\u00a0 My new weight set in the basement would work great for that, so I finally got out of\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6719,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/10012018-crossfit\/","url_meta":{"origin":6529,"position":1},"title":"10012018 – CrossFit","author":"crossn81","date":"October 1, 2018","format":false,"excerpt":"Well, it wasn't really CrossFit, but I got my Deadlift on.\u00a0 I rode my bike in a misty rain to the Bouldering gym and did my 6x3 @ 78% Deadlifts.\u00a0 78% for this round was 190.\u00a0 That felt heavy, but doable for that many lifts.\u00a0 I also did the 20\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6746,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/10252018-crossfit\/","url_meta":{"origin":6529,"position":2},"title":"10252018 – CrossFit","author":"crossn81","date":"October 25, 2018","format":false,"excerpt":"First workout after my race and it felt pretty good. Still a little tired but good. In continuing with the Deadlift trend today I went back and did Monday's lifts. It was 7x4 at 74%. I lifted at 195 pounds. I wasn't sure if I'd finish or not but I\u2026","rel":"","context":"In "Bouldering"","block_context":{"text":"Bouldering","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bouldering\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6596,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07232018-crossfit\/","url_meta":{"origin":6529,"position":3},"title":"07232018 – CrossFit","author":"crossn81","date":"July 23, 2018","format":false,"excerpt":"Unloading a trailer full of dirt (about 1 cu yd) right after CrossFit isn't necessarily the best idea.\u00a0 Especially after having loaded the said trailer the night before by the shovel load!\u00a0 It wasn't actually that bad, but I felt really tired afterwards. Today's warm-up included Banded Kettlebell Swings, Cossack\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":5986,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/01112018-crossfit\/","url_meta":{"origin":6529,"position":4},"title":"01112018 – Crossfit","author":"crossn81","date":"January 11, 2018","format":false,"excerpt":"Solcana Fight Gone Bad - 202 Total Reps Rx 3 rounds 1 minute at each station: Wall Balls 10ft 20# Sumo Deadlift High Pulls 75# Box Jumps 20\" Push Press 75# Calorie Row Rest","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6783,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/11062018-crossfit\/","url_meta":{"origin":6529,"position":5},"title":"11062018 – CrossFit","author":"crossn81","date":"November 5, 2018","format":false,"excerpt":"Yay for another 5:30am class time.\u00a0 Not many people are thankful for morning meetings off-site but they help me get to the AM classes so I love 'em!! It was nice to actually do some deadlifting in class today instead of at the Bouldering gym. 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