Tag: hike

The Seven

Feeling better today. Went in for the 9am class instead of the 8am Competitors WOD because the Hero WOD sounded like fun and I could get another hour of sleep.

Warm-up

  • 600m Run
  • 2 Rounds
    • 5 Push-ups
    • 10 Air Squats
    • 10 Leg Swings (Front to back, Side-to-Side, each leg)
    • 10 PVC Pass-thrus

WOD

“The Seven”
7 Rounds

  • 7 K2E
  • 7 Deadlifts (245#)
  • 7 Burpees
  • 7 KBS (70#)
  • 7 Pull-ups
  • 7 HSPU
  • 7 Thrusters (115#)

When it’s a Hero WOD you know you’re in for a suck fest. The first round wasn’t bad, but after that it was brutal. This WOD actually starts off with the HSPU and then thrusters but because of a big class size we paired up to share bars, so I started with the K2E. Rx for thrusters was 135#, so I scaled it down to 115#. I did all of my K2E, deadlifts, burpees, and KBS unbroken. Pull-ups were usually 4-3, but I think I got all 7 in round 1. HSPU were unbroken except for my 6th round where I went 5-2. Thrusters unbroken until round 6 where I wont 4-3. We had to stop at 33:53 because the next class was starting. At that point I had completed 6 full rounds and 3 of the pull-ups, so I only had 18 more reps to finish. Great WOD, but brutal. I think I did the first round in 3:11, but slowed down a ton after that.

Hike

Went out to Piestewa Peak and did the Summit Trail wearing the 20# weight vest. Going up while wearing that thing is horrible. The last 10-15 minutes with the vest is absolutely brutal, but I kept chugging along without stopping. Overall went 2.05 miles in 58:59 with 1,024 feet of climb.

Sweat It Out

Wednesday night after the WOD I started to get sicker. My eyes wouldn’t stop watering and my nose wouldn’t stop running. Yesterday was a total mess and I was in bed laying down all day because I couldn’t sit or stand without my head going crazy. It’s under control today but I’ve developed a cough.

After being cooped up for a day and a half I needed to get out and figured sweating would help me recover. Full Strength is closed on Fridays so I went and hiked the La Cholla Trail at Camelback Mountain again. Didn’t wear the weight vest so I could go all out and that I did! Did it about 15 minutes faster than last week when I was wearing the vest. Overall was 3.81 miles in 1:25:19 with 1,318 feet of climb.

Back in Phoenix

It was nice having a few days off while I drive out here to Phoenix. Yesterday I went for a hike and wore the 20# vest, which maybe wasn’t a great idea for my first hike of the year. I felt like I was going to keel over in the first 5 minutes, but only slowed down on the ascent to take drinks of water. Including the “hike” to and from the car, it ended up being 2.69 miles in 1:06:47, with over 1,000 feet of vertical climb. I also walked 18 holes of golf in the afternoon, so it was a great day!

This morning I got up and went in for the 9am class at CrossFit Full Strength. It was good to be back!

Warm-up

  • 400m Run
  • 3 Rounds
    • 20 Band Walks (each direction)
    • 10 Band Presses
    • 20 Alternating Prone Hitchhikers

WOD

10 Rounds

  • 10 Back Squats (135#)
  • 10 KBS (53#)
  • 10 Push-ups
  • 10 GHD Sit-ups

The Rx weights were body weight for the squats and 70# for the swings, but Emily said nobody in the earlier classes was anywhere near Rx. The weight for the back squats was pretty perfect because I had to start taking a rest after 5 or 6 reps in the later sets. Wouldn’t have wanted to go any heavier for the KBS either since I’m not used to American swings with us always doing Russian swings back in Saginaw. My GHD Sit-ups were slow! Finished in 21:19.

OLY and Beers

I wanted to get in to the box for the WOD this morning, but it was heavy on the DUs. Since I’m not doing any jump rope for a few weeks, to let my neck heal, I went for a 2.18 mile hike at Piestewa Peak instead. I did make it in for the Olympic lifting class at noon, especially since people were bringing beers and sticking around afterwards. In class we worked on the different steps of the clean and jerk. I worked up to 155# and stopped there because my arms and elbows weren’t feeling very good from yesterday’s Open workout. Then I did 4 sets of RDLs with the same 155#. Hung out for about an hour and a half shooting the shit with everyone. Made it out to walk 18 holes of twilight golf.

More Neck Work

I dropped my brother off at the airport not too long ago. Took him out for a hike this morning. I went about 2 miles.

After I dropped him off I headed back to the chiropractor for my 2nd adjustment. The Doc said it was easier to get things moving, which I guess is good. He wants me to focus an stretching out my upper chest and shoulder area today and keep going with the ice on my neck.

Hopefully I’ll be well rested to do Open workout 12.5 tomorrow morning.

Go Go Go

It’s been a busy day! I hadn’t been to the Olympic lifting class in a couple of weeks, so making sure I made it was my top priority. I hadn’t been hiking in a couple of weeks either, so that was also a high priority. I really wanted to get out golfing too so I could work on some swing changes and get more practice with my new clubs.

In order to get everything in, I woke up at 7am and headed out to Piestewa Peak. I hiked 2.72 miles in 1:03:03. I rushed home, ate, showered and sped off to the golf course where I walked 18 holes. The pace of play was good for a Sunday, so I got home with plenty of time to eat and relax a bit.

When I got to the gym, I worked on DUs for about 5-10 minutes to warm-up. Still struggling. I ended up being the only person to show up for the Olympic lifting class, which was kind of cool, because it meant I got a 1-on-1 session with John for the entire hour! It’s such a great opportunity to get tips and coaching from someone that has competed in the Olympic lifts. I’ve come a long way with my technique since the first time I tried the lifts.

We started with clean and jerks. I warmed up with the bar a bit and then did a few sets of doubles at 95#. Moved on to doubles at 115#, 125#, and 135#. Then switched to singles at 145#, 155#, and 165# which were all PRs! On Wednesday I set a 40# PR in the snatch and today I hit a 30# PR in the clean and jerk!

For the second half of the class I did Romanian deadlifts (RDLs). I did 2 or 3 sets of 5 at 95#, then sets of 5 at 115# and 135#, and a final set of 3 at 155#. The RDL is a little hard to get used to, but when you do it right you can really feel it through your hamstrings and ass. I’m going to be sore tomorrow. I just looked at what tomorrow’s CrossFit workout is going to be and there is a bunch of deadlifts in both the strength work and the WOD. Great!

Hiking Distance PR

After yesterday’s WOD it was a rush to eat breakfast, shower and get to the golf course, but I made it early and walked the 18 holes. I got a headache, likely from the sun, and it didn’t go away for the rest of the night. I’m feeling really good today though.

This morning I went out hiking on some new trails and set a distance PR of 7.2 miles in 2:21:26. I kept a steady pace and wasn’t exhausted when I finished, so that’s good. A new goal is to do a 10 mile hike before I head back to Michigan in April.

I was planning on going to the Olympic Lifting class, but the door was locked when I got there. I checked Facebook and class had been canceled. I was going to head over to the driving range after class, so I decided to play a round and see how many holes I could get in before dark. I ended up walking all 18 and finished in the dark. According to Fitbit I took over 27,000 steps today.