Tag: hike

Company CrossFit

I organized a private class at CrossFit Park City again this year for Automattic‘s Grand Meetup out here in Park City, UT. Kenzie and Doug coached the class and once again it reinforced that it’s the best box I’ve been to. After they gave an introduction to what CrossFit is all about we got into it…

Warm-up

2 Rounds

  • 50 Lateral Hops (over crack)
  • 10 Air Squats
  • 10 Spidermans

We also did some movement prep for the workout with a PVC and then empty bar.

Conditioning

12:00 AMRAP (Teams of 3, one person per movement)

  • 10 Thrusters (95#)
  • 10 Burpees
  • 200m Run (Pace setter)

So you got some rest while you waited for the runner to get back in. Teamed up with Jeremy and Simon. I got through 3 times and just had the run to go in the 4th. Surprised how well I handled the altitude, so the hiking must have adjusted me pretty quickly.

We cooled down with some stretching.

Went out for a hike after lunch. Ended up being a long one. Went 5.02 miles with an elevation increase of 1,300 feet and it took us 2:49:48. My hips are on fire from all of the hiking the yesterday’s run. The views are  pretty amazing at this time of year though.

First Peak of the Gondola

“Slept in” a little so I missed out on the 5k run this morning. Figured I’d go out and push myself on a hike instead. Went 2.21 miles in 59:40, getting up to 7,950 feet (+1000 from start).

At 3:30 I went out running on the mountain trails with Automattic’s very own crazy running guy to learn more about heart rate training. Wore one of his Garmin watches and learned a lot of stuff. My goal was to stay in the 130-145 zone and I actually did much better than I expected. We went about 2.75 miles in probably 40 minutes or so. Might have to pick up one of the heart rate watches, which will be much better than the strap I have for that type of training.

Altitude Angie

Still in Colorado. We went roller skating last night, which was awkward at first compared to roller blades, but got the hang of it. Could really feel different things getting stretching out, especially around the ankles. Also shot some hoops, where I dominated a game of HORSE. 🙂 Up to hit CrossFit Estes Park at 7am again.

Warm-up

  • 400m Row (1:39)
  • 15:00 Stretching & Mobility
  • 4 Rounds NFT
    • 10 American KBS (35#)
    • 6 Wall Balls (20#, 10′)
    • 2 Burpees
    • 2 Good Mornings (PVC)

Conditioning

“Angie”

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats

I did sets of 5 pull-ups until 80, then switched to triples and doubles. Finished them at 7:03, which is about 1:30 faster than I’ve done before. Was able to do 5 push-ups at a time until 40 or 45, then switched to 3s and 2s and finally 2s after 80. Split was 13:04. Sit-ups were slow, but no stopping. Clock was about 17:14 when I moved on to the squats. I can’t believe how much these burn! Finished at 20:40, which is a 2:02 PR and done at 1.5 miles above sea level!

Jumped on the rower for 500m (2:38) to help flush out my legs. Going for a hike in the mountains this afternoon.

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Went on 3.46 mile hike in Rocky Mountain National Park (more pics) in the afternoon for about 2 hours. Beautiful!

IMG_5262

2013 CrossFit Games Open Workout 13.3

Originally a few of us planned to do 13.3 on Friday, but our quads were still blown up from Wednesday’s squats. Better to take the extra day of rest and hit it hard today. Adam and I did it side-by-side, which helped us to push each other throughout the entire workout.

Open Workout 13.3

Muscle-up Bruising
Bruising from the rings. Is much darker than the picture shows.

12:00 AMRAP

  • 150 Wall Balls (20# MB, 10′ target)
  • 90 DU
  • 30 MU

My strategy going in was to do sets of 25 to start, then drop down to 20s, 15s, and 10s when I needed to, depending on feel. I think I did 2 sets of 25, a set of 20, and then the rest was a blur. When I broke a set, I stood up against the wall with the ball on my chest, in order to rest my arms and not have to do extra work to pick the ball back up. My strategy couldn’t have worked any better and my splits were even better than I was expecting.

I crushed my “Karen” PR by over 2 and a half minutes, finishing in 6:14. Grabbed a quick swig of water because my mouth was so dry, and knocked out 40 DU. I think I did 3 more sets to finish them out with a split of 8:19. More water and deep breathing. I didn’t even get up on the rings until close to 9:00 on the clock because I wanted to rest and make the most of every attempt. A failed MU is really taxing on the system. I managed to get 7 MU with one failure. After I got my first one I was so happy and the rest was gravy! I’ve never even done 7 MU in one day, let alone in a WOD. Hell, this was my first time even doing a MU in a WOD. Last year I had about 10 or 15 seconds to attempt a MU so this is a huge improvement for me.

On to 13.4…

Hike

Went out for a quick 1.83 mile hike in 31:08, hoping it limits the typical “Karen quads” that can be brutal for 2-3 days.

Olympic Lifting Progress

I’m feeling good after yesterday’s competition. Little sore in my pecks, but not quite sure what that’s from. Went in to the Olympic lifting class at noon.

We started out with snatches. I concentrated on hip extension and Johnny got me really exploding with the hips and punching under the bar. I started at 95# and worked up to 135# doing doubles and then singles. Was hitting them at 135# easily. Didn’t want to go heavier because I wanted to focus on the technique. Felt a lot better today and could feel the speed of the transition instead of kind of floating through that part of the lift.

Moved on to clean and jerks and went for broke. Started at 135# to warm up, then 155#. Switched to singles going 185#, 195#, 215# for a 10# PR, and then finished with a 20# PR at 225#. The clean was really easy and the jerk felt solid, especially after over an hour of lifting. I think I have another 10-20 pounds in my when fresh.

Hike

Went out for a hike late in the afternoon. Wore the 20# weight vest and went 2.05 miles in 1:06:31hike.

Needed a Break

After 7 straight days and some pretty brutal WODs my body needed to rest today. I went for a really nice slow hike for active recovery. I went to a trail where there isn’t much of an elevation change and no challenging parts to it. The pace was faster than the tougher hikes I do, but the intensity was nowhere near those. It ended up being 3.97 miles in 1:25:32.

No WOD Today

After a double last Saturday, Spartan Race on Sunday, and a very heavy week without a day off, I needed some recovery today. Got up early and went for a 2.76 mile hike that took 1:11:03. Didn’t wear the weight vest today because I wanted it to be more about recovery and just moving. Great way to start the day. I went and golfed 18 holes in the afternoon, but rode in a cart for once.

A Long Weighted Hike

Since CrossFit Full Strength is closed on Fridays and Adam wasn’t getting in there this afternoon, I needed to do something. Headed out for a longer hike and wore the 20# vest. Had to park pretty far away, so it was nearly a mile just to get to and from the trail head. In total it ended up being 4.08 miles and took 1:50:13. It doesn’t seem to get any easier with that vest even as I use it more.

The Real Bear Complex

Yesterday I rested. Walked 9 holes of golf early in the morning, which was good active recovery. I was pretty wrecked from Saturday through Tuesday so my body needed it. I’m still sore today, but don’t feel destroyed like I did. Went in for the 9am.

Warm-up

2 Rounds

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats
  • 20 Sit-ups

2x Bergener Warm-up with empty bar

Strength

10:00 EMOM

  • Power Snatch
  • Hang Full Snatch

I’m excited about all of the snatch work we’ve been doing. Today I really focused on full hip extension and I think I made some great progress. I went 75#, 85#, 95#, 105# for 3 minutes, 115# for 2 minutes, and 125# for the last 2 minutes. In the 9th minute I lost focus a bit and had to bail on the full snatch in the bottom of the squat, but I picked it back up and got the rep in. I felt like my hip extension was pretty good in the power snatches and still short from the hang position. It’s definitely improving though.

WOD

bear-complex5 Rounds

  • 7 TnG Bear Complex (Power Clean, Front Squat, SH to OH, Back Squat, SH to OH)

* Combining is allowed, such as doing a thruster for front squat + shoulder to overhead.
* Increase weight each round.
* Partner up so you rest while the other person is working.

I’ve done bear complexes, but never as it’s designed to be done, with 7 TnG reps of the complex per “round”. It was definitely a challenge! Started off light with 75# to get the feel for it and warm up some more. Then went 85#, 95#, 115#, and 125#. Pretty much thrusters and back thrusters the entire way for me. I did quite a bit of resting with the bar on my back in the last round and some in the 4th round. Going any heavier would have been very difficult to finish.

Hike

After 4pm I headed out and did a hike. 2.39 miles in 1:03:59, while wearing the 20 pound weight vest. Strapping that thing around my chest really adds a whole other level to the hike.