Crossfit Wod

Warmup: 2k Concept2 Rower 8:22

Cindy
scaled down w/ gravitron set @ 100 lbs
as many rounds as possible in 15 minutes
3 pullups/6 dips/9 squats

I finished four rounds but the workout scores as an epic fail. I started feeling pain in my neck so I shut it down early. A little recovery and advil goes a long way so I should be up to the task tomorrow.

Run Training

I ran Friday's CFE WOD. 10x100+2 min RI on the football field at McQueen High. I noticed a slow down after #7 but I really focused on my POSE form and turnover. I felt slow until #4 then I felt a little explosiveness in my starts. Again, I cherry picked this workout to help w/ stair climbing.

Crossfit WOD

21-18-15-12-9-6-3 for time:

10# Medicine Ball Slam
30# Dumbbell Swing

11:54 w/ RI down to 150 bpm

This workout really works anywhere you can take a medicine ball and a dumbbell to. Again, I picked a high intensity workout with a bunch of leg work and some upper body work to help during stair climbing.

Stair Training

Met w/ Slowrunner77 and jogged down to the CircusCircus to do 2x28 floors stair climb.
4:14 & 4:41 improved from last week.

CFE Workout

Swung by the gym after work for my Crossfit Endurance Workout.

Since I ran at lunch, I went with a ConceptII (C2) rower for my workout.

12:00 Time Trial

I knocked out 2922m and look forward to topping 3K in the future.

Now I get to celebrate with a Palo Santo Marron--ah yeah!

Crossfit WOD

I made this one up--so it ain't got a name yet.

I gps'd a good 400m loop on the Verdi Nature Trail to get some interval training in.

Workout Time: 15:13
400m Run (1:36)
21 Pushup/10# Medicine Ball Slam
400m Run (1:43)
15 Pushup/10# Medicine Ball Slam
400m Run (1:45)
9 Pushup/10# Medicine Ball Slam
400m Run (2:00)

I really cracked on the uphill of the last 400m.

First back to back WOD's in awhile and today topped 80 degrees as opposed to last week's snow it seemed crazy.

Crossfit WOD

Warmup:
2K C2 Rower: 9:21
Went slow >30 strokes/min and focused on long pulls

5 rounds:
15 sec work/45 sec recovery
70lb Dumbbell Sumo Deadlift High Pulls (SDHP)
Box Jumps

Round 1: 6/7
Round 2: 6/8
Round 3: 7/11
Round4: 7/11
Round 5: 8/13

Total 84 reps

Cooldown:
2K C2 Rower: 9:11
same as warmup

I scaled the workout down from Crossfit Football and figured this workout supports stair-climbing, which became a big part of my life last week. I switched to SDHP's to get some upper body work to help with pulling on hand rails and the box jumps train elasticity in the legs. I felt really fluid throughout the workout as opposed to yesterday's race that just felt sluggish.

Daffodil Run

Cruised over to Penn Valley, CA to run the Daffodil Run. I ran 5K 27:07, about a minute quicker than my last 5K. Also, I ran pretty even splits 8:46/8:42/8:41. Slowrunner77 volunteered @ mile 1 and his wife cracked 30 minute for her race and their daughter did the kids run. Back home in Reno, T and SnowLep ran a 5K @ Scheel's near Sparks Marina. They both scored 2nd in their age-group and T cracked 19:00 to set a PR. Way to go!

Stair Training

I met Slowrunner77 at Rancho San Rafael and jogged down to the Circus Circus to do a couple runs 28 floors up the stairwell. I cracked early and often. First trip up 4:32, second trip up 5:16. Then a death march back to the jeep with hills. Now it's off to work.

Run Training

36 degrees w/ snow flurries and 21mph winds means nothing. 3.3 mi in 31:33 & trust me the hills sucked.

Run Training

I went to McQueen today to train with a bit of intensity. After warming up, I went with 16xthe football field with a recovery of walking to the back of the endzone and back followed by 12 reps of stairs. Kinda tiring.

Run Training

Twenty minute tempo run. Out and back and I made sure I ran up Dog Valley road to keep my RPE high.

Crossfit WOD

After Sunday's wake up call @ Nevada's Track I realized I needed to get going a bit so I threw in one of my favorite Crossfit Workouts during lunch today.

Michael

3 rounds:
800m Run
50 Back Extensions
50 Crunches

Finished in 19:58 with run splits of 3:59/4:02/3:59.
I really felt Sunday's effort in my legs and cracked on the third 800 but kept one foot in front of the other. The 800's include a bit of a hill as I run on the Verdi Nature Trail (I need to figure out how to post the trail's specs) but not cramping during 3 sets of 50 crunches give me hope.