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.