Double Post!!! Today and yesterday

Ok, so it's been interesting trying to getback on track.

Yesterday:

3x5 pushpress: don't remember the progression, but I ended at 115#

3x3 split jerk: 95#, 105#, 115#

3x1 behind the neck split jerk, 95#, 115#, 115# should have gone higher

Today: No crossfit, but YAY intervals

4 x 5 min

Distance [mi] - 1.58, 1.59, 1.53, 1.56

Back to it....

5x5 Good Mornings - 65,95,105,115,115
5x3 Power snatch - 75,95,110,110,110

For time:
30 Burpees
30 Pull ups
6:38

First Ride!

First ride of the season tonight, and I'm blown away. I crushed my previous best lap time by 20 minutes and I still had a lot of gas in the tank so to speak. This was my first chance to really get my new bike out on the trails and I can't even begin to describe how much fun it is. It just goes. Goes fast, goes where I point it, and goes up hills like a billy goat. I really REALLY like my Fu Bar handle bars . The high amount of sweep just feels so natural. It's a shame that they're so heavy (and shiny, I don't like shiny) compared to my carbon bars.

I'm just amazed at what my training during the off season has done for my ability to ride long and hard. CrossFit Endurance mayj ust be the way to go after all. We'll see in about 6 weeks when I strap in to go 100 miles in a day.

Here's the stats:

Trail/Miles: Lakeshore Park -10.44 miles. I really ought to calibrate my odometer.

Time: 56 minutes

Tires/Pressure: Rear- Rocket Ron(32psi) Front- Raven(25 psi)

Shock Pressure: +160/-150

RRRAAWWRR!

Squat 7-7-5-5, #185,#205, #225,#225

Power Clean 5-5-3-3 #135,#155,#155,#165

Press 3-3-1-1, #95,#105, #115, #125

Rest 90-120 seconds between each lift

3 rounds of:

10 squat jumps

15 Knee to elbow

20 DUs

10:41. THose Knee to elbows killed my time.... everything else was pretty quick.

Day of Failure?

The plan was to work out today, really it was. THis morning my legs were still really sore ater yesterday's "San Franciso Crippler" and I've been feeling really really run down this week. So I decided "no crossfit" this morning.

THis evening should have been intervals. Just as I was about to get after them, my friend Brad called. We talked for almost half an hour about some pretty serious stuff. I needed to share my recent faith journey. He had a lot of stuff to vent about. I'm pretty sure God connected us tonight.

So, exercise wise, today was a failure. Yet, somehow I'm ok with that.

If it were a real 30 rep max, .Jesus would have spoken to me

Today's workout ventured into unknown territory, a 30 rep squat followed by 1000 m row. I've never done either that I can remember.

For time, "The San Francisco Crippler"

30 squats #225 (scaled to #155)

1000 m row

8:05. about 90 seconds transition time

Wow..... squats broken into 15-10-5. Legs were noodles after that. Then the row, 1000 m in 3:34.... I could have pushed harder in the beginning but I don't know if I could have maintained that pace for 1000 m.

Out of the gate like a burnt cat

Started out this morning going full speed and promptly was reminded why I shouldn't eat lots of noodles. I burnt out quick.

5 min AMRAP

155# ground to overhead (I used #115, that was enough)

10 push ups

1 min rest (I walked down the stairs and had to search for a DB. Probably closer to 3-4 min rest)

5 min AMRAP

10 DB power snatch, #55 (I used #35, should have gone heavier)

5 burpee-pull ups (I did 5 burpees and 5 pull ups

Intervals:

Tabata -1.15 miles

Felt dead after dinner. Intervals so soon were a mistake.

4 rounds +3 rounds, no partial rounds completed

Lungs were fine today, I needed to stop holding back and I wasn't working long enough to do so. I'll have to hit it hard tonight for the Tabata intervals.

Time Trial

60 min time trial - 16.89 miles

DAMN!

Deadlift: 5-3-3-3-1-1 (PR or fail)

225-275-285-295-310(f)-310(f)

DAMN! I've been stuck at 305# as a 1 RM max deadlift for what seems like forever. I managed to get 310 off the ground TWICE today, but I couldn't pull it the rest of the way..... not a good way to start the morning. Now I'm angry....

2 Rounds of

1 min hollow rocks

30 sec rest

1 min supermans

didn't even count 'em since I was so irritated with the missed dead lifts.....

Heavy and hard = rough way to start the day

Shoulder Press 1-1-1-1-1-1-1

95-105-115-120-125-140 (f)- 120(f)

Front Squat 3-3-3-3-3-3

95-145-155-165-170-185

Last set for front squat was really hard. I mean, legs shaking , weight started to sink, yelling hard.

8 Min AMRAP

8 thusters (65#)

10 pull ups

8 clapping pushups

3 rounds + 5 pullups.

Wow, those thrusters SUCKED after pushing hard on the shoulder press and front squats!

Deadlifts and Double unders

2 reps every 90 seconds of 90% 1 Rep max - #275 That was tough.... really had to dig deep for the last set.

Was supposed to be OPT's flight simulator, but since I can hardly string together 5 DU, let alone 50, I did 200 DU for time: 16:53.