Morning 1) time was cut short due to work but did a nice easy paced 5 mile ride. I need more seat time but this weather has been crazy lately.
Lunch workout: did Crossfit main website work today. 5 minute AMRAP
3 deadlift at 275
7 push Press at 115
Took a day off from cycling and followed the main workout today in the morning and then did a METCON at lunch. This METCON might end up in the daily WOD sometime soon because it was a pretty good one.
Hit the powerlines for 3 miles and did the 50 lunges/leg from miles 2-2.5. Wore a 65 lbs weight ruck because my ALICE pack is rigged for jumping.
The midday workout was a push-pull burner that looked like this:
Wall balls 12’/18# WB 20-18-16-14-12-10-8-6-4-2
**Tire wall push 10-9-8-7-6-5-4-3-2-1
Hand over hand sled drag 15m @ 135#
Sled push 15m
GHD Sit-ups 20-18-16-14-12-10-8-6-4-2
**The tire wall push is when you do a tire flip but push it as hard as you can against the wall (just past vertical) so it bounces back down. This is excellent when you don’t have a lot of space to do tire flips as you still get the whole movement in. You can also do this with a partner who pushes the tire back down.
Great day and was able to get three workouts in.
The morning started with a rope run. A nice 5k run and every time I passed a rope climb I had to climb. The ropes were slick and cold so it wasn’t fun at the time but it was great to spike the heart rate.
The second workout focused on cycling and was an easy warm up at an RPE of 3 followed by 4 rounds of 6 minutes hard/2 minutes easy, cycling on the trainer. The goal was to keep the rpm on the hard rounds between 105-115. Finished with 5 minutes of easy cycling.
Then went into a shirt strength routine focused on arms to help with maintaining the aero pose on race day and then a short and hard METCON with the goal of keeping the heart rate elevated.
KBS @ 60
double unders (45-30-15).
Sorry I forgot to post lately about the journey to the 200miler. I’m hoping the weather stops being bad with freezing temps or rain in the mornings. I need to get some Hill work in.
As I mentioned before I am going to start recording my individual training when I deviate from the prescribed programming on the site. As of right now I am moving away towards a cycling focus as I decided to sign up for a 200-mile cycling race in Georgia.
The purpose of this race was two-fold: First, I wanted to test myself mentally and physically. Second, I wanted to do something that I couldn’t just go out and do without training. This will require time, effort, and dedication to accomplish.
Though I enjoy cycling, it is not something that I am fantastic at. My form is rough, my lactic threshold and stamina in the cycling pose leave something to be desired and I am a big guy. My goal is to drop down to the 220’s for weight and work on cycling form, lactic threshold, and stamina. Luckily, we happen to find ourselves in a stamina cycle so I will be jumping in a bunch of the programming while keeping a cycling focus.
Today’s training involved:
2 x 20:00 cycling (not including warm-up or cool down)
10:00 HR 140+ (ended up around 145-148bpm for the majority of the time)
10:00 HR 150+ (overestimated and ended up closer to the 160 bpm with a cadence of 98-106 on the indoor trainer)
Then I modified the main site workout a bit because I don’t have a wall here or a tire, and I don’t have time to drive to the park due to homework and trying to better myself.
5 rounds in kit (26.2#)
Burpee box jump over @ 30″ (5-4-3-2-1)
Deadlift @ 315 (5-4-3-2-1)
Airdyne (for calories 25-20-15-10-5)
Debating about a ruck later, something easy like 30 minutes on the woodway curve @ 65#.
Things I need to work on: pacing and controlling my heart rate, finding the right gear, and meaningful breathing.