Headin to P-town

Going to Portland tomorrow for the weekend. I'm stoked. I love that place. This has been a good week so far. I challenged myself in the gym on Monday and have been paying for it everyday since.

Saturday:
Bike to Big Mountain

Sunday:
Track workout:
3 rounds of 100m/50m in the grass
Hanesworth Conditioning test:
300m sprint in 25m shuttles.
rest 3.5 min then repeat:
time: 60s, 65s
then
with a 20lb vest: time 66s

3 rounds overhead ball throws x 4
sprint to ball


Monday: this was killer
5 rounds for time:
-5 muscle ups
-10 OHS 115 lbs
-15 Toes to bar
-20 sit ups
time: 34:51


Tuesday:
Bike Emigration
Door to top: 46min

Wod:
for time w/ 20 lb vest
-500 m row
-20 box jumps
-20 Wall Balls
-20 KB swing 53lbs
-400m run
time 7:39


Wednesday:
Ground to overhead max:
185,185,190,195, 200(fail)
1000m bicep row: 7:22
5k run 22:45

Another week down

Thursday:
Bike Emigration
-time 45:30 from my door to top.

Friday:
Ball throws 300
Hill sprints with 20 lb vest x 5

Isabel:
30 135lb power snatches for time.
time- 5-something
-ugly

Wednesday

Sun:
Bike City Creek

Monday:
Run 5 K
23:30

Tuesday:
Bike Emigration:
-from house to top 43:58 (PR)
Crossfit:
For time:
-400m run, 20 pull ups, 20 wall balls
-20 burpees, 20 lateral jumps
-400m run
-all with 20lb vest: time 11:45

Wednesday:
Run 5k: 22:30
Crossfit:
5x5 shoulder press 125lbs
5x sprint 30m with tire + 60 pounds

The 2-a-day's continue

Thursday:
1) Track workout:
- 3x 200m
- 3x 100m
- 3x Hill sprints with 20lb vest
- 20lb ball throws

2) 3 rounds for time:
-10x ring dips
-20 sit ups
-400m run
time:9:30ish
(she-mallin time: 12:30)


Friday:
1) Bike Big Mountain
-34 miles
-2h30min

2) OHS, Squat Snatch work
OHS: 95x5, 105x5
Squat Snatch: 95x5, 105x5, 115xfail
and den
3 rounds for time:
-10 36in box jumps
-5 HSPUs
-5 thrusters 95lbs
time: 5:3oish
(she-mallin time 3:19)

Karen

Wednesday:
Bike Emigration
Crossfit: Karen: 5:54



I did this workout at the gym yesterday.
It's considered one of crossfit's benchmark workouts.
Last did it in December in 6m:11s. Today in 5:54
This is totally my kind of workout. Short, single movement, grind fest.

I'm pretty happy with going 17s faster this time.
And it's ridiculous how much my legs hurt today.
How does something so short make you so sore?

Here's a video of the workout, It's not me.
This guy did 130 straight before resting.
I did 50......