This was a challenging week for sure! Two Crossfit workouts that were endurance type workouts and lots of riding. It started with Sunday (I added that ride to last weeks’ workout) and ended on Saturday – 7 full days of workouts!
As I write this my entire lower body is aching for sure! But it’s totally worth it!
Great workout with CrossFit today! It’s the first CrossFit workout that I feel I actually did OK with! Yea! See below for the workout and time:
15 OHS @ 45
15 Push-Press @ 45
15 Clean and Jerk @ 45
Time – 14:41
Great ride – but cold and windy! 25 Miles - 45 degrees – 40 with wind chill. 15 MPH head wind. It took me 1 hr 14 min for a ride that normally takes 1 hr on the dot – I was pushing very hard!
Crossfit today. The strength part really wore me out (200 reps), but the shuttle runs WHIPPED me.
Strength/Skill Work (5 sets of 20 reps):
- High-Hang Clean High Pulls (30lb)
- Hang Muscle Clean(45lb)
WOD – 5 Sets of:
Shuttle Runs – worst time was 1min:44sec – best time was 1min:37sec.
30 Mile Bike Ride. What a good day. Great “ride” this morning (with our new indoor trainer). 30 Miles – 59:10.
Wow. This was one heck of a workout at Crossfit (and that’s a very major understatement). Talk about endurance training.
They called it the “Filthy Fifty”.
50 Box jump, 24″/18″
50 Jumping pull-ups
50 Kettlebell swings, 53#/35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20#/14#
50 Double unders
Time – 22:17.
50 Mile Bike Ride – This was a great ride. In the first 37 miles I faced a side wind that was 10mph with 15mph gusts and it felt most of the way that it was a head wind. But the last 12.5 miles the wind died down nicely and allowed me to make up some time. In rides like this I plan not to stop – and this was no different. I had plenty of water and had a few snacks with me to keep me fueled so I rolled the entire way. Total time was 2:45 at an average of 20.6 mph.
Off for Recovery – Yes off for some well needed rest. This ended 7 full days of working out. Time to let my muscles rest.
I plan on doing the following workouts next week:
- Monday – Crossfit
- Tuesday – 25 mile ride
- Wednesday – Crossfit
- Thursday – 25 mile ride
- Friday – Crossfit
- Saturday – 50 mile ride
In February, I will be bumping up the riding a bit to 150 miles per week.
Last Note – Come Ride with Me!
On another note, I’ve had a few people ask about riding the 2012 I Ride for Cancer Ride, but not being able to do the entire thing. That’s no problem really as you can ride for just what you want to. I have several friends that are going to join me on the last leg going into Johns Hopkins in Baltimore, but you could also ride out with me on the first day from MD Anderson in Houston. The dates haven’t been set yet, but should be very very soon.
Contact me at firstname.lastname@example.org if you are interested in riding any leg at all!
Keep Riding and let’s Beat Cancer Together!!! Please share this blog, Facebook wall and Twitter stream with your friends!!