Friday, August 31, 2018

180831

Bike: 23.62 miles
Time: 1:21:27, 17.4 mph avg.
Elevation Gain: 1284 ft.

Wednesday, August 29, 2018

180829

Monday 180827
For time:
20 clean and jerks

Men: 225 lb.
Women: 155 lb.

Scaled to: 165 lb.
Time: 5:03

Warm-up 10 minute row: 2354m, 2:07.4/500m

Tuesday, August 28, 2018

180828

Friday 180824
5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters

Rest 3 minutes between rounds, score is number of thrusters completed after the row each round

Men: 95 lb.
Women 65 lb.

8+9+9+9+9=44 reps

Warm-up 10 minute row: 2341m, 2:08.1/500m

Monday, August 27, 2018

180827

Sunday 180826
Complete as many rounds as possible in 10 minutes of:
15 toes-to-bars
50-ft. handstand walk

4 rounds even.

Warm-up 10 minute row: 2365m, 2:06.8/500m
Cool-down 10 minute row: 2311m, 2:09.8/500m

Saturday, August 25, 2018

180825

Hike: 16.5 miles from the Black River Harbor campground to the Copper Peak trail head and back again with some extra stair climbing thrown into the mix for fun.

Wednesday, August 22, 2018

180822

Wednesday 180822
For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 225 lb.
Women: 155 lb.

Time: 10:36

Tuesday, August 21, 2018

180821

Monday 180820
JBo
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb from seated
12 bench presses

Men: 115-lb. OHS and bench, 15-ft. rope
Women: 75-lb. OHS and bench, 15-ft. rope

Scaled to:
Complete as many rounds as possible in 28 minutes of:
9 overhead squats, 95 lb.
6 towel pull-ups
12 bench presses, 95 lb.

7 rounds + 5 OHS. Single barbell.

Monday, August 20, 2018

180820

Sunday 180819
5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds. Score is number of burpees completed after the sprint each round.

16+15+14+14+14=73 reps

Saturday, August 18, 2018

180817

Bike: 35.07 miles
Time: 2:12:29, 15.9 mph avg.
Elevation Gain: 1871 ft.

180818

Saturday 180818
Hang power clean 5-5-5-5-5 reps

115-135-145-155-165-175(1).

Warm-up 10 minute row: 2336m, 2:08.4/500m
Cool-down 10 minute row: 2229m, 2:14.5/500m

Thursday, August 16, 2018

180816

Wednesday 180815
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 185 lb.
Women: 125 lb.

Scaled to 135 lb.
Time: 7:02

Warm-up 10 minute row: 2382m, 2:05.9/500m
Cool-down 10 minute row: 2230m, 2:14.5/500m

Tuesday, August 14, 2018

180814

Tuesday 180814
Sumo deadlift 3-3-3-3-3 reps

225-255-285-315-335

Warm-up 10 minute row: 2389m, 2:05.5/500m
Cool-down 10 minute row: 2282m, 2:11.4/500m

Sunday, August 12, 2018

180812

Sunday 180812
For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

Time: 33:12. Scaled to 60 pull-ups after tear.

Warm-up 10 minute row: 2337m, 2:08.3500m
Cool-down 10 minute row: 2044m, 2:26.7/500m

Saturday, August 11, 2018

180811

Saturday 180811
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars

Men: 205 lb.
Women: 135 lb.

6 rounds + 3 power cleans. Scaled to 165 lb.

Warm-up 10 minute row: 2252m, 2:12.6/500m
Cool-down 10 minute row: 2177m, 2:18.1/500m

Wednesday, August 8, 2018

180808

Tuesday 180807
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks
Use a single, heavy dumbbell and alternate arms each rep.

Scaled to:
Complete as many rounds as possible in 15 minutes of:
14 GHD sit-ups
14 single-arm dumbbell push jerks, 65 lbs.

6 rounds + 11 GHD sit-ups.

170405: 8 rounds + 6 sit-ups. Scaled: 50 lbs. Regular sit-ups.

Warm-up 10 minute row: 2349m, 2:07.7/500m
Cool-down 10 minute row: 2281m, 2:11.5/500m

Monday, August 6, 2018

180806

row for 35 minutes
Every 5 minutes, stop and perform 15 Russian kettlebell swings - 2 pood

7543 meters, 30:48, 2:02.5/500m

170905: 7317 meters, 30:48, 2:06.2/500m
161201: 7375 meters, 30:04, 2:02.3/500m
151209: 7151 meters. 2:02.6/500m

Warm-up 10 minute row: 2379m, 2:06.1/500m

Sunday, August 5, 2018

180805

Saturday 180804
For time:
30 muscle-ups

Time: 4:38. Scaled to tuck-jump ring muscle-ups.

Then:
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

6 rounds + 1 pull-up

170203: 6:44. Scaled to kneeling muscle-ups, 5 rounds + 2 pull-ups.

Warm-up 10 minute row: 2405m, 2:04.6/500m
Cool-down 10 minute row: 2376m, 2:06.3/500m

Saturday, August 4, 2018

180804

Friday 180803
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Back squat: 305
Press: 140
Deadlift: 375

Total: 820 lbs.

180105: 765 lbs.
101028: 802.5 lbs.
100729: 765 lbs.
100510: 725 lbs.
091109: 675 lbs.

Thursday, August 2, 2018

180802

Thursday 180802
Marathon Row
For time:
Row 42,195 meters

Subbed:
Bike: 52.40 miles (marathon x 2)
Time: 3:14:17, 16.2 mph avg.
Elevation Gain: 2880 ft

The Marathon Row is one of my favorite workouts and I have done this every year for the past seven years as part of the Concept2 Global Marathon challenge with a range of experiences from a PR of 2:56:34.5 which would have been good enough for 23rd place at the games to going out too fast and bonking hard for a painful finish of 3:23:37.4.

I was excited to see this workout in the Games and even more excited to have the opportunity to see it in person. My heart went out to Alessandra Pichelli as she struggled to finish because I have been in the same boat. Her effort almost inspired me to give the Marathon Row a go but indoor rowing is a winter sport and it was just too nice outside not to take advantage of it so I did a double marathon on the bike instead. I rode down into the Mississippi River Valley and back and finished the last four miles or so Crit-style on the paved 600m loop at Mound View Park.