De-Load week
Dynamic Warm-up / Jump rope 2 minutes
Went with the Crossfit Open workout of 18.1, Craig at the local crossfit gym was curious as to what I could do. His best guy was just short of 12 full rounds.
20 minutes
- 8x Toes-to-Bar
- 10x DB Hang Clean + Press @ 50# (5x r/l)
- 14 calories Rower
Totals: 11 full rounds + toes-to-bar and 1 db c+p
- aveHR 162
- maxHR 175
I can definitely tell I'm not trained for short higher intensity efforts. I stayed smooth throughout, but probably could have maintained this pace for much longer. I didn't have that aggressive drive to good faster, but that's not what I'm training for. Still somewhat impressed with what I was able to accomplish without doing much threshold work at all. The exercises did fit me very well though. Being a little shorter would have sped up the toes-to-bar reps, but excuses, excuses.
After Work....
Road Run
- 2.28 miles
- 19:06
- 8:22 pace
- 157 ft. of elevation
- aveHR 147
- maxHR 160
Dynamic Warm-up / Jump rope 2 minutes
Went with the Crossfit Open workout of 18.1, Craig at the local crossfit gym was curious as to what I could do. His best guy was just short of 12 full rounds.
20 minutes
- 8x Toes-to-Bar
- 10x DB Hang Clean + Press @ 50# (5x r/l)
- 14 calories Rower
Totals: 11 full rounds + toes-to-bar and 1 db c+p
- aveHR 162
- maxHR 175
I can definitely tell I'm not trained for short higher intensity efforts. I stayed smooth throughout, but probably could have maintained this pace for much longer. I didn't have that aggressive drive to good faster, but that's not what I'm training for. Still somewhat impressed with what I was able to accomplish without doing much threshold work at all. The exercises did fit me very well though. Being a little shorter would have sped up the toes-to-bar reps, but excuses, excuses.
After Work....
Road Run
- 2.28 miles
- 19:06
- 8:22 pace
- 157 ft. of elevation
- aveHR 147
- maxHR 160
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