DL / Crossfit

Today was a short crossfit day with Day 1 - Week 1 of Wendler 5/3/1 deadliest

Deadlift

5/200

5/240

5/260

7/295

Then 3 RFT of:

5 pullups

10 slams (30#)

15 swings (50#)

20 doubles

Recover to 110 heart rate

Rounds / Recovery Time

2:55 / 1:05

3:11 / 2:07

3:25 / 2:40

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Endurance MTB

Getting a course ready for a weekend clinic for The Wild Bettys.

Got in about 45 min before this as well but the file was a little broken up as I was trying to link together some single track for the ride.

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Endurance - Easy Day at the cliffs

Had some time so got in an mtb ride at the cliffs...view the ride below.

Mono Centre Ride by stephentoddneal at Garmin Connect - Details

Spiro / Speed Legs / Tempo

10:00 spiro - 3.0L - total Volume during session 1021 L

Then ramp test on the bike 150-225 watts

2 x 4:00 speed legs drill - avg rpm 111 int 1 / 110 int 2 (both done at 200 watts to focus on coordination)

2 x 15:00 Tempo (goal lactate 2.5 to 4.0 mmol)
--- int 1 --- 220 watts - 141 hr - lactate 3.1 - 1.56 power to hr ratio
--- int 2 --- 219 watts - 138 hr - lactate 2.8 - 1.59 power to hr ratio

Then finished of with small circuit -- 2 rounds:

10 ghd hip extension
15 lifts in tall kneeling
15 KB swings
10 pushups ( 2-0-2-0)
15 straight leg deadlift

Day Off

Recovery Day...40 min yoga

Bench / Airdyne / Spiro

10x10 Bench Press at 135
5x10 ring rows for first 5 sets

Recovery 1:00

Then completed:

4 x 5 min 150/153 heart rate on airdyne

Recovery in between was 3 to 4 minutes on spiro.

3.0L bag -- 28/35 rf -- depending on spo2 -- goal was to get spo2 as high or higher than resting during the recovery.

Welcome back to me...

Have been training a little...just no posting...I do that sometimes (OK .. most times)

Gonna try again. Wish me luck.

Today:

3 rep Deadlift - 180 / 220 / 260 / 300 / 320 -- and 5 x 330

10 min rest

Then complete small tabata circuit with metabolic cart on to start gathering some data for respiration training within Crossfit circuits.

Thanks to Peter Glassford for holding the machine so I didn't break it.

8 x 20/10 of Wallball + Renegade Rows

rest 2:00

8 x 20/10 of Airdyne + Push Press

Data in pic below: