Yes, the title is right. I not only did CrossFit this AM, but I rode into work too — AND, it was a Rx workout — AND, I shaved another 30 secs off of my ride time. *flex*

From Crossfit

Warmup

• 2x
  • 20 Lunges
  • 15 Pushups
  • 200m run

Pushups were a little slow today, because of the death of my triceps yesterday.

Strength

• Deadlift (#225)
  • At 75% of your one rep max complete 2 reps in the min for 10 min

I did 225# this time. My grip felt good. Form felt good. Time to start increasing weight. I’m thinking 240 or 250 next time we do x2′s.

WoD

• Tabata (8x 20sec on, 10sec rest)
  • Deadlift 155/105
  • Sit-up
  • Row – Try to hit 1k meters (125m every 20 seconds)

The deads were brutal here. But, I powered through. I barely had time to write down reps. A secretary would be nice for tabatas.

Results: 48 deadlifts, 64 situps, and 649 meters rowed.

Ride to Work

I’m not sure if I’m improving on my climbs, but, I’m kicking more and more ass on my flats. I was in my highest gear several times during the ride, and I was flying

Today I rode my bike to work for the first time this year. I’ve gained 30lbs since I’ve been to Utah. But, I’ve also been doing CrossFit for about a month, so, I had no idea how well I’d do.

The first thing I noticed on the ride was that I was going faster. A lot faster. I kept trying to switch past my highest gear. Maybe it helped that my quads were a little sore, so I could feel when I was (or wasn’t) pushing. It also seemed like I was making very good time.

When I got to the hill, it killed me again. I ended up in my lowest gear (even the low gear on the front sprocket), and just crawled up the hill. Some kid on a bike passed me. (Damn whipper snapper.) It seemed like it took me a lot longer to hit the top of the hill too. Usually, after I pass the big climb, the smaller switchbacks don’t bother me. But, this time, while they weren’t too hard, I still found myself in a very low gear.

Anyway, on to the results. Last year, on my first ride, my HR hit 190, and the trip took 27:05. My last ride last year my HR got to 187, and it took me 25:19. This ride, my HR got to 175, and it took me 20:59. Now that’s improvement!!

And, I do blame CrossFit! It’s forced me to do all the things I hate to do

I didn’t bother to blog yesterday’s WoD because it was too easy. Well, I should clarify: it was easy for me. Since I suck at knees to elbows, I spent a lot of time doing that, which kept me from getting too tired. Then, the pistols were equally impossible, leaving me with a slow, but, too easy workout. The strength was fun though. I did front squats @ 135, where I finally figured out how to make a decent shelf. But I digress . .

Today’s workout was hard but fun. I thought that running backward would be a good rest. I was wrong. On to the show:

From Crossfit

Warmup

• 2x
  • 10 Goodmornings
  • 20 Circle Passthroughs
  • 15 Squats
• Row 500m

Yes, the rowing gets me out of breath on this one

Strength

• 4×3 Power Snatch (#105)

I’m finally starting to get snatch down. Remembering to keep my elbows out helped my form a lot. Whenever I do anything wrong I end up having to press the bar. Since I’m close to my limit for a press, I better clean it up quick, or I’ll be dropping the bar

WoD – “The Griff”

• 2x
  • 800m run
  • 400m backward run

This was hell. The backward run felt uncomfortable. The forward run was still just that: Running. My time was 17:43 which I am neither proud nor ashamed of.

Tomorrow is my last Wednesday off, so I plan on biking into work. My goal is to do CrossFit 5 days a week, and, still, bike a few days a week to work for cardio. Now that I’m starting to get some strength back, it’s time to reduce my “workload”.

From Crossfit

Warmup

• 3x
  • 100m run
  • 10 squats
  • 10 pushups

Strength

• 3x max rep strict pull-up
• 3×8 Bent over row (progressive weight)

Here I used the green band (around a knee) for the pullups, and I managed 6/4/3. Not too impressive. But, about what I expected. I remembered rowing around 75#, but, when I put 65# on the bar it seemed really light. So, I started at 75# and added 20# each time, for 75/95/115. Next time, I’ll start at 95# or 115, and go from there.

WoD

• 4 Rounds
  • 35 Squats
  • 20 Hang Power Cleans 115/85 (I did 95#)
  • 200m Sprint (yes, sprint)

Now the suck begins full swing. The squats were mostly easy — a nice rest. But, they weren’t completely easy. I still took an extra breath here and there. My cleans were just too heavy for 20. I started breaking them into groups of 5, but they still sucked. A lot. And, the run sucked too. My legs were rubbery every single round I went to the door. My time was 21:24 (last again). This one seriously kicked my ass. Thanks to Andrew ghosting me on the last run, I managed to get a little kick in at the end. Bar none, I think this was the hardest WoD to date. I am so happy that I have two days off now!

From Crossfit

Warmup

• 3x
  • 100m Run
  • 10 Squats
  • 10 Pushups

Strength

• 5min Ring Hold
• 5min Plank Hold

The Strength was accumulated holds until you reach 5 mins. For the ring holds, it was tough to add up, since I couldn’t hold very long. The planks were easier. Knocked out 2 1minute holds, then did the rest in 30 second chunks.

WoD

• 4 Rounds
  • 20 Weighted Sit-ups 35/25 (35#)
  • 60 yard Overhead Carry 95/65 (95#)
  • 20 Bar Jumps

My time was 16:40ish, I think. I know it was 16 minutes, but the pic didn’t come out, so I’m not sure how far into 16 minutes I went.

Believe it or not, the jumping was the “easy” part of this workout. I held the 35# weight in my arms — made it easier to sit up than trying to hold it to my chest. The brutal part was the overhead carry. On the third round, on the way back, my arms gave out. I couldn’t even get the bar to stay up when I push pressed it. So, I did walk about 10 yards with the bar on my back. Not 100% Rx, but, really close!

I either got my second wind round four, or found my testicles. Either way, I made the full 60 yards.

From Crossfit

Warmup

• 3x
  • 100m run
  • 10 squats
  • 10 pushups

Strength

• Warmup (%age of Work Set)
  • 1×5 @ 50% (135#)
  • 1×5 @ 80% (185#)
• Workout
  • Deadlift 5×2 @ 80% of 1RM (225#)

WoD

• APRAP 10min
• 7 Deadlift 225/155 (185#)
• 10 Wall Burpee

Eating real food (half a paleo scotch egg) for breakfast, and eliminating the NO-Xplode made a huge difference. I was feeling really good this workout. I managed 4 rounds. For the first time, I was not disappointed in my day. While I’d like to have done more, I was happy that my weight was getting up into the “man” zone.

And, I made a nice pretty sweat angel doing it!

Afternoon Fun

Since I’m putting this together so late, I thought I’d include my afternoon fun hiking. We went to Donut Falls, and hiked to the falls and back. Since it was all still covered in snow, it was a bit of a trek!