Tag: run

End of the Cycle

In at 10am this morning to finish out this cycle of the Rowing WOD and then shift focus to gymnastics. Moved around, did some bottom squat holding and pass-thrus to warm-up. Nothing crazy.

Rowing WOD Week 17 Session 2

10:00 AMRAP

  • Buy-in: 50 Burpees over the rower
  • MAX distance Row

First 25 burpees were done in about 1:05 and finished off the 50 in 2:44. Was pulling before the 7:00 minute mark. Legs just had nothing left after those jumps back and forth. Was struggling just to keep it under 2:00/500m. Was able to pick up the pace in the last minute or so. Make it 1,829 meters. There was some foot transition practice programmed too but I skipped it.

Looking forward to starting the gymnastics focus on Monday. Why not test something else? 🙂

Weighted Pull-up

A couple of guys at work had done a max weight pull-ups a couple of months ago and it sounded like fun for today. I went 25-35-53-62-70-75-80#.

Conditioning

4 Rounds

  • 2 Legless Rope Climbs (13′)
  • 8 Shuttle Runs (54′)
  • 40 DU

Felt like doing something else and have been wanting to climb the rope. Didn’t even set the clock, just did work. All successful climbs, but had to take some rest between reps. Missed once in the 3rd set of dubs.

The 25

9am at Intuition.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 10 Pass thrus
  • PVC Rack stretch
  • 20 PVC Good Mornings
  • 20 PVC Thrusters

Strength: Front Squats (1s Pause)

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×205#
  • 5×215#
  • 5×225#
  • 5×235#

Conditioning

4 Rounds

  • 1:00 Slam Balls (25#)
  • 1:00 Shuttle Runs (22′)
  • 1:00 Wall Balls (25#)

For some reason I had 3 rounds in my head so I went unbroken on the 3rd round of wall balls. Then of course I had to do the 4th round unbroken. Guess it worked out because I made both. About 242 reps total. Class was rowing, but I’ve been rowing plenty so substituted the running. Most of the time we have 1:00 of rest between rounds, but not today.

Gymnasty

5 Sets

  • 10 T2B
  • 20s Handstand Hold

Bar work has been feeling good lately.

Halloween – Year 4

Today marks the 4 year anniversary since I started doing CrossFit. Changed my life!

Was up late playing Halo 5 last night. First time I’ve done that playing videos games in a few years. Made it for the 10am class. Weighed in before class for the challenge since the party is tonight. On my scale at home, I went from 16.3% to 13.4% body fat and 208.7 to 198.7 pounds. At the gym I think I went from 20% to 17.5%, but that’s with using it on the “normal” setting instead of “athlete” to make it consistent across the board for everyone.


I definitely feel a lot better and have said for a long time that 195-200 is a better weight for me to carry around. That body fat % still seems high though.

Warm-up

  • Bottom Squat Hold
  • Ring Hang Stretch
  • Good Mornings
  • Presses
  • OHS

Conditioning

5 Rounds

  • 5 Hang Power Cleans (95#)
  • 5 Front Squats (95#)
  • 5 Push Presses (95#)
  • 5 Back Squats (95#)
  • 5 Burpees over the bar

Went unbroken and took a few breaths between sets that I probably didn’t need to. Finished in 6:39.

16:00 AMRAP

Partners share reps and run together.

  • 40 Wall Balls (20#, 10′)
  • 20 Burpees
  • 200m Run

Weston and I went sets of 10 wall balls and caught the person’s last throw off the way to save time. Went 5s on the burpees. we were in our 5th run when time ran out but finished with a solid pace on the last run, so probably about 16:20-16:30 or so.

Picked up Papa John’s on the way home from the gym. 🙂

HR Run

Weather looked decent for today so figured I could get in a recovery run when I planned out my workout week. Took a break from work around 1:30. Put on my heart rate strap and headed out with no plan for distance. I actually turned off the pace, time, and distance cues in RunKeeper and set it to alert me about HR every 1/4 mile.

Didn’t feel like I started out fast, but my first mile pace was over a minute/mile faster than the rest of the run, where I settled in at about 11:00/mile. I think the heart rate reading were jacked at the beginning of the run when I had a few apps open that were all fighting for the HR data. I shut those down about 3/4 mile in and then the HR seems to have leveled off after that around 115-120 bpm and slowly increased over the run to the low 130s.

I went 4.63 miles in 49:49.

Before the end of the year Garmin is coming out with a new watch that has some nice features, including HR monitoring built-in, with the ability to set HR zone alerts. I’m going to get one when it comes out mainly to use for running, but will be nice to be able to also use for other HR training on the Air Dyne, Ski Erg, rower, and maybe even during some MAP workouts. Excited to learn/try some new things after running with Automattic’s very own crazy running guy in Park City. My aerobic system can definitely use the work.

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.

Grip Width

In for the 9am this morning. Was looking forward to getting in a “normal” workout after the first 3 days of this week.

Warm-up

  • Bottom Squat Hold
  • Shoulder Hang Stretching
  • Banded Shoulder OH Stretch
  • Overhead Squat
    • 4×45#
    • 4×75#
    • 4×95#
    • 4×115#

Did the OHS with my progressing grip width. Getting better and better.

Strength & Gymnastics

12:00 EMOM (alt)

  • 4 OHS (135#)
  • 6 Strict Ring Dips

The last knurl ring was in between my middle and ring fingers, which is probably about halfway between my jerk and snatch grips. I know I wouldn’t have been able to do 6 sets like that a month or two ago.

Conditioning

5 Rounds

  • 3 Curtis P (75#)
  • 6 Push Press (75#)
  • 10 Lateral Bar Hops

Kept it light so I could try to go unbroken. Made it, but another 10 or 20# would have definitely meant breaking at some point with the barbell. Lateral hops were a quick rest from holding the weight. Finished in 3:56.

3 Rounds NFT

  • 30/30m Prowler Sprint (High, 135#)
  • 200m Run

Went lighter than usual and tried to keep it explosive.

Long Tempo Reps

Got to the gym at 9:30 to get in my tempo overhead squats for the week. Didn’t really warm-up other than a little bottom squat hold since I had to rush to get done before class started.

Overhead Squats: 5-10-X-5 Tempo

Did singles today due to how much time each rep would take.

  • 45#
  • 75#
  • 95#
  • 115#
  • 135#
  • 155#
  • 175#
  • 185#

Got it, but those last few weights were a constant fight in the hole. I didn’t know if I was going to be able to stand up the last one. Started out with close grip and progressed wider again. The first sets seem to be getting easier and easier each week and I’m still not ending up in a full-width snatch grip by the end, which seems promising.

Warm-up

  • Banded pass-thrus
  • Bottom Squat Hold
  • Butt Kicks
  • 600m Run

Partner Chipper

30:00 AMRAP

  • 60 Wall Balls (20#, 10′)
  • 50 American KBS (53#)
  • 40 Ball Slams (25#)
  • 30 Burpees
  • 20 Push-ups

Paired up with Weston. We did the first round of wall balls in 15s but 10s after that. Swings were 13-12 each in every round, a set of 20 ball slams each, alternating 5 burpees each, and a quick 10 push-ups. Finished 4 rounds plus 21 wall balls.

Lots of shoulders in that one. I figured the ball slams would be the easiest part, but they got hard in the 3rd and 4th round.

Sprints

3 Sets

  • ~75m
  • Walk back as rest

Got faster each one as I recovered more from the workout.

I rested for over an hour when I get home, but wanted to knock out some stuff I need to keep doing, so in the garage by 1pm for some quick work.

Accessory

5 Sets

  • 6/6 Single Leg RDL (145#)
  • 10 Incline DB Bench Press (45°, 40# DBs)
  • 8 Weighted GHD Sit-ups (40# vest)

Took my time and spent almost a half hour. Should have opened the doors in there because I worked up a hell of a sweat. My right leg seems less stable on the RDLs but it could be that I always seem to do the left leg reps first.

Now I’m done for the day. Time to enjoy this weather!

10 at a Time

Quick trip up to Rogers City late last night to sell a condo. Ran about 1/3 of a mile over to the track.

4 Rounds

  • 100m Walking Lunges
  • 40 Push-ups

I did the first 100m and last 50m without the stutter-step. Each set was unbroken even when doing the stutter-step in between lunges. All push-ups in sets of 10. Had to take a little more rest between sets towards the end, but it was a nice challenge to push for. Took me 18:37 to finish.

Walked a lap around the track and then ran the 1/3 mile back.

Laboring

One class at 10am for the holiday.

Warm-up

  • 2×10 Reverse Hyper (160#)
  • Bottom Squat Hold
  • Shoulder stretching
  • Barbell warm-up with 45-95#

Conditioning

  • 800m Run
  • 30 Squat Snatch (95#)
  • 400m Run
  • 30 Hang Squat Clean (95#)
  • 200m Run
  • 30 Back Squats (95#)
  • 400m Run
  • 30 Push-ups
  • 800m Run
  • 30 Pull-ups

This is a memorial WOD for a coach at a box in Kentucky that recently passed away. Got nasty real quick with those squat snatches. I started off with 2 triples and then switched to singles the rest of the way. I was wondering what was taking people so long to do their 400 until I went out and started mine. Legs didn’t want to move. I could have walked it faster. I did the cleans in five sets of 6 without much trouble. Really slow on the 200. Didn’t put the bar down for the back squats and then even slower for the 400 meters. Fives on the push-ups and it was a nice rest for the legs. Was able to go a little faster for the 800 and finished up with sets of 5 pull-ups at a time with a quick turn-around. Finished in 30:20. It’s embarrassing how bad my running has become when I’m tired. :-/

becky-memorial-wod