Stayed up late and woke up late again. Went in at 5:30. I was the only one to come for class.
Did some jump rope and double under work. Got a set of 96 unbroken using my old rope.
Not fun! I had to break down into 9+3 in the 4th set and 8+4 in the last set.
Kept my pace under 2:00/500m. Time was 9:53.
Still recovering from the trip and staying up late playing new iPhone games didn’t help. Woke up later than I’d like, but made it in for the 9am class. Didn’t really do any specific warm-up today.
6 Sets
4 Rounds
Messed up dubs once in the 2nd round and once in the 4th round, both right around half way. Finished in 7:44.
Afternoon break to hit some back squats in the garage.
Tougher than it should have been.
Still a bit tired from the trip. Knew I needed the rest day yesterday though. Went in for the 5:30pm class at CFi. Was good to be back!
Did it with two sets (65-35) in 3:39.
Push Jerks
I don’t ever remember doing 235# for one even. It’s never been a lift I’ve tried to max out on. I’d done 225# before though. So getting a triple was pretty big.
10 Rounds
We continued each round where we left off. I ended up with 14 rounds plus 1 pull-up. Push-ups got a little slow and I think I took 2 short breaks somewhere on them. Last summer I did 12 rounds of this exact same workout at SF and my score was 14+1!! I’d say that’s getting fitter. 🙂
Alex was still doing jerks and was at 235#, so I jumped in for some singles. Hit 235# again, then 245#, then 255#, all for PRs. Missed 265# because I wasn’t tight in the middle. Had the weight locked out overhead no problem. So now my push jerk and split jerk are equal. Tells you where I need some technique and confidence work.
The 240 frames per second on the iPhone 6 is pretty sweet!
I kept staying in bed this morning and then finally around 7:30 got moving. Decided I should get out for a hike. Got downstairs and saw it was raining, so I hit the fitness center instead.
400m speed walk on treadmill
5 Rounds NFT
On the ghetto stand again, almost tipping over, but it worked. I pulled my hands in to a normal grip today.
4 Rounds
I stuck to 8 reps all the way again and seemed to have a lot more time left in the 20s when I got done with them. Did 11 reps in the final interval. I think I’ve adjusted pretty well to the altitude.
Ran 1.5 miles on the treadmill in 14:40 and then walked about 200m.
Got up early and headed back to CrossFit Park City with my buddy Iliya from work to go to the 7am class. Didn’t really want to get out of bed when my alarm went off, but I knew he was expecting me. Glad we went though. My hip flexors are pretty tight from the 5k down and up the mountain here at the resort. All of the hip work we did yesterday probably didn’t help either.
3 Rounds NFT
Then we did some hamstring, IT band, and glute stretching.
The workout was an “Inman Mile” but in teams of 2. The Rx was to use average bodyweight for the pair, but we were 10# shy, using 185#. We did a pretty even split on the workload I think and never dropped the bar, always passing it from our back to the next person’s front rack. Worked well. I was thinking it would take between 20 and 30 minutes, but we finished in about 17:08.
Then we did 5 alternating rounds of Rowling, with a burpee penalty for each meter over/under 100. I got 98-99-99-101-102.
Got up and did yoga at 7:30 this morning, let by a couple of women in the company. They did a really great job.
I setup a private Intro to CrossFit class over at CrossFit Park City for anyone in the company interested in trying it out. They did a really great job explaining CrossFit to everyone, teaching some movements and then putting us through a workout. 15 Automatticians went.
3 Rounds
12:00 AMRAP
Damn altitude! Though I do feel myself getting better as the week progresses. I got 6 rounds plus 3 burpee box overs.
After we did some of the couch stretch and pretzel quad/gluten stretch.
About 30 Automatticians got up and ran a 5k this morning. We did an out and back loop, which was uphill the entire second half. It was rough, especially at this altitude. According to RunKeeper I went 3.37 miles in 33:52.
Slept better last night, finally finding a sweet spot with the temperature in my room. We are staying at the Canyons Resort, which is really nice. I’m in the Grand Summit Hotel and they have a decent fitness center, which I hit up at about 7am. No excuses while traveling; you can get in a workout anywhere. Do something!
7 Sets
5 Rounds NFT
They had one of those dip/pull-up/push-up/ab stands, which wasn’t very stable or very tall, but it got the job done.
5 Rounds
My legs were burning something fierce during the air squats after the first round. Brutal combo with the lunges. Never really stopped moving and finished in 9:18.
I’m out in Park City, Utah for the week. It’s our once-a-year Grand Meetup for Automattic. Got up bright and early and headed over to Chris Spealler’s gym with Simon for open gym from 6:30a-7:30. This gym is massive!
Every 1:30 for 6 sets
Brutal at over 6,000 feet above sea level. I had to split the last set into 6+4 with a very short breather.
Next Simon and I did kind of a relay workout where one person would do GHD Sit-ups while the other would flip a tire once, jump in the middle, jump out, run to the opposite wall, and run back to switch. The tire was mid-size. We flipped it a length of about 36 feet and then back. The sprint distance was about 56 feet and I’m guessing the tire was maybe 150-200 pounds, give or take.
Then we did a little gasser.
Need more oxygen!! I finished in 6:49.
Feeling pretty good. In for Super Sunday at noon. Started with Crossover Symmetry Activation and some other stretching.
I was only planning on making 5# jumps in the 5 work sets, but it was feeling really good.
10:00 EMOM
Wow, much harder than I expected. Had to break up the pull-ups a little in the last few sets. Grip was getting fried from the snatches, while I held the hook grip throughout the reps.
3 Rounds
I got 4+5, 4+6, and 4+6. Chalked up after the first AMRAP and it made a huge different on my T2B, where I usually start slipping off the bar. I guess I’ll have to start using chalk!
3 Rounds
Same weight at last week and same amount of work time, but a change from 4×3:00 and 1:30 less of total rest time. I got 8 every round and 10 on the last round.
Did Crossover Symmetry Iron Scap before leaving the gym. Getting on a plane to Park City, Utah tomorrow morning and plan to get to a box there a few times.
Nick Momrik's Fitness Logs 