Wod

[jmez]

30 miles on the bike tonight

 

[mtwarden]

got 4 miles in with Tiny E before sunrise- a little smokey, but temps were in the low 50's- I think I almost felt a small shiver

 

[mtwarden]

Taking a rest day today, running the Elkhorn 23k tomorrow- a very pretty, but grueling race in the Elkhorn Mountains. God is smiling on me as the forecast high tomorrow is in the low 70's- this is after five weeks of 90+ degree weather. I have done no, none, notta, zero warm weather training and had it been forecast in the 90's I may have very well bagged the race.

 

[PJG]

9 minute AMRAP
10 double unders
1 muscle up
20 double unders
2 muscle ups
30 double unders
3 muscle up
Etc...

1 minute stations 4 rounds
80 lb dumbbell snatch
Assault bike
Hand stand push up
Rest

 

[jmez]

Tabata syle
20s work 10s rest
8 rounds, the four exercises count as 1 round
Pull ups
Push Ups
Sit ups
Air squats

10 miles on the assault bike

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[jmez]

The bike was after the tabata workout on my own

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[mtwarden]

Don't want to jinx myself, but I think I just might have scored a top 20 finish in the Elkhorn 23k (they'l post up the official results sometime today or tomorrow). The weather was unbelievably perfect- 50 degrees to start, 59 degrees when I finished- overcast the entire time. Considering we've just endured 5 straight weeks of 90+ degree weather, I can't tell you what a blessing this was.

 

[Jason Snyder]

Nice job Mike! That's a good course. Did my first 50k there.


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[mtwarden]

Danke Sir- I've run the 50k a couple of times- grueling comes to mind I got drawn for the Bridger Ridge Run next weekend, no rest for the wicked!

 

[Jason Snyder]

Danke Sir- I've run the 50k a couple of times- grueling comes to mind I got drawn for the Bridger Ridge Run next weekend, no rest for the wicked!

Good luck! I expect no more than five hours LOL.




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[PJG]

30 calorie AD

3 Rounds of:

15 hang power snatch 95/65

20 wall balls 20/14

then,

30 calorie AD

 

[mtwarden]

Good luck! I expect no more than five hours LOL.


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I'd have to fall off the ridge to get five hours

 

[mtwarden]

got out for a nice 7-ish mile hike with Tiny E and my wife; was only planning on 4-ish, but she wanted to keep going I'm a firm believer in active recovery; definitely rest, but I find I recover a lot quicker when I add some movement

 

[PJG]

Yep, I have to do something everyday too.

I absolutely have to stretch certain things and areas everyday.

Today was an active recovery day, 10 miles on the mountain bike.

I do typically take Thursday as a true off day. But seem to feel better on Monday when I do either a small run or a few miles on the bike on Sunday.

 

[mtwarden]

Tiny E and I were up before the sun and got in a nice 3 miles on the trails- smoke has really cleared out nicely and a brisk 51 degrees.

posted up the results- finished 20 out of 70, not bad for an old guy

 

[PJG]

6 rounds of:

9 thrusters 135/95

35 double unders

 

[Ashy Larry]

Hit it pretty hard after a sinful anniversary weekend.

10 stadiums, fast pace, 30-45sec rest. 18 minutes

One minute rest, then 100 yards lunges, ~5 minutes

100 yard walk to regain feeling in my legs followed by a fast (for me) 400m lap 1:50

Six heavy tire flips.

 

[jmez]

"31 Heros"
31 min AMRAP

8 155# thrusters
6 15' rope climbs
11 box jumps 30' (no stepping)

This is a partner WOD, one partner works on the above while the other runs 400m with a 45# sandbag. When done with the run you switch and start where the other partner left off and he runs.

I did 30 miles on the Assault bike after the WOD.

 

[PJG]

with a 7 minute clock:

400m run

40 pull ups

AMRAP burpees in time remaining

 

[mtwarden]

^ that's a toughy- 155# thrusters- ouch, rope climbs- ouch

Tiny E and I were up early and got 3-ish miles in, took the steepest route to the top of Mt Helena roughly a 1200' in a mile- had the help of the moon so didn't need the headlamp