long distance biking + opt

yesterday:

biked to the nearest train station to go into minneapolis for the twins game. beautiful afternoon with not too much wind. excellent ride:

bike ~60 miles
2.5 hours on the bike
3.0 hours trip total

today:

for time:
row 500m
15 power clean -- 115#
100 du's
15 power clean -- 115#
row 500m

10:23

daily report

• mind: caffinated.
• body: legs are bricks. otherwise good.
• spirit: good reading: marx for beginners and anatomy of melancholy by robert burton. 
• m/f/s: 2/3/5

back to the grind

yesterday:

back squat -- heavy triples
225, 245, 255, 265, 275

amrap 20 min**
3 hang power cleans -- 175#
5 hspu
10 lunges -- 45# dbs
**every 3 rounds, 50 double unders w/ 8 burpee penalty for breaks
for rounds: 8

today:

in 60 minutes at moderate pace complete:
1 km run
30 muscle ups
250 du's
hs walk 100 m
hspu kipping x 50
135# back squats (SUB- 2 pd OHS) x 50
(focus on execution, no fatigued reps)

complete except 20 muscle ups, and 50 m hs walk.

daily report

• mind: clear, good diet except weekend. a little sick; weird ear ache.
• body: thumb is still bad; otherwise just sore.
• spirit: getting there.
• m/f/s: 4/5/6

feeling better

did a few workouts.

tuesday:

10-9-8...3-2-1
power cleans -- 185#
ring dips

today:

5 rounds @ 100%
30 sec burpees
30 sec double unders
30 sec row
rest 5 minutes

daily report

• mind: better. diet is good.
• body: thumb still sucks. otherwise good; a little sore.
• spirit: anatomy of melancholy by robert burton.
• m/f/s: 2/4/2

sick

I have been sick lately. did a pretty good one on saturday, though:

in 20 min find heavy single in deadlift and bench press
dl: 365
bp: 225

amrap:
5 min wall ball -- 20#
4 min hspu
3 min kbs -- 2 pd
2 min burpees
1 min double unders

128, 15, 45, 25, 101

daily report

• mind: okay, but sick.
• body: horrible stomach inflammation. i will spare details. otherwise, a little sore from this workout.
• spirit: lacan.
• m/f/s: 3/3/6

more training

yesterday:

5 rounds
25m handstand walk
50 squats
25 min (last set = 50 pistols)

today:

work to heavy single snatch
185

amrap 12 min
4 hspu
8 kbs -- 2 pood
12 ghd situps
9 rounds

daily report

• mind: clear. 4 days carb (sugar/starch) free.
• body: thumb still sucks. overall pretty sore.
• spirit: lacan. i will write something here someday about this.
• m/f/s: 3/5/7

easter break

Went to Keystone, CO for the past few days. There wasn't much for snow, but the boarding was surprisingly good between 1-4 when everything groomed softened up. Did some high-altitude training my first day there:

5 rounds for time
db thrusters (accending weights 25-50# dumbells)
burpees

25 burpee/clusters for time w/ 50#

no training for rest of trip but this was yesterdays:

15-10-5
squat clean 135
hspu
for time: ~8 min

today (from mainsite wod):

run 800m
10 rounds of triplet:
10 pullups
10 ring dips
run 800m
for time: 1:15:43 @ 70-80% intensity

daily(weekly) report

• mind: diet slipped a bit over break; clean since return.
• body: fucking thumb; very difficult to hook grip on c&j
• spirit: private reading lately- lacan, frued, marx, hegel. not sure where to agree/draw the line but these guys are great thinkers.
• m/f/s: 3/5/3

hello april

sunday:

3 rft
10 hang cleans -- 135#
10 bar facing burpees
for time: 3:10

rest 12 min

3 rft
12 thrusters -- 95#
12 chin ups
for time: 3:34

today:

5 rft
50 ft walking lunges -- 45# barbell overhead
21 burpees
for time: 13:05 @ 80-85% intensity

daily report

• mind: carb up on sunday; a bit high on cals/fat for refeed purposes but good. mind is clear.
• body: thumb is fucked up. i may have sprained it. will rest through next monday (easter break) otherwise good.
• spirit: marx.
• m/f/s: 3/5/3