Skiing & not much else

SUNDAY AM: classic ski with the girls, with speed work. Right around 32* F, not great kick.

SUNDAY PM: classic ski + speed, with the boys. Legs/hip-flexors getting tired!

MONDAY AM: skate ski + technique work. Blizzard.

MONDAY PM: strength. Assorted bar-muscle-ups, bench, core, pullovers. I FINALLY DID MY FIRST-EVER HANDSTAND PUSHUPS WITH PERFECT FORM! It took a couple of months, but I got it now!

TUESDAY AM: colder. Skate ski. Kids did L3 intervals. I watched, mostly.

TUESDAY PM: Relaxation for me. Kids went for a scavenger hunt around the resort. Awesome job coaching!

“Nate”

Crossfit WOD: “Nate” = AMRAP 20′ of 2 muscle ups, 4 HSPU’s, 8 KB swings @ 2 pood.

My version (pack) = AMRAP 15′ 6 pullups, 6 dips, 4 HSPU (bridged), 8 DB swings @ 45 lbs.

Last time (August 26, 2009) = 7 rounds @ 13:52.

Today = 9 rounds @ 15:59.

I wasted some time walking around, and I also had to wait for the dip machine a couple of times. I probably started a little too cautiously to PR by much, but my HR average for the entire 16′ was still 170!

Hike / HSPU / Pushups

Yesterday morning the team and I went out for a long-, easy- hike/run. We were out for nearly 3 hours by the end. I am pumped to report that my ankles held up with almost no problems. They weren’t sore/stiff after the hike, and they aren’t really sore/stiff this morning.

PM: HSPU negatives, and 2 x 15 push ups.

Pullups / GHD Situps / Back Extensions

Once I got into the gym today, it wasn’t even a question whether or not I’d do some work. Yes, please.

10 L-pull-ups (I think that is a PR)
5 pull ups
15 back extensions

3 rounds:
20 back extensions
20 GHD Situps

10 rounds:
5 “tuck” pull-ups

Finished with HSPU practice: 10 negatives. I’m so close to doing true HSPU. Another week or two, I think.

It’s not so bad: Pull / dips / HSPU / DB swing

Another day, another hard workout combining strength and stamina. On the menu:

“Nate” = AMRAP in 15′

• 6 pull ups
• 6 dips
• 4 hand-stand push-ups (piked with elevated feet)
• 8 dumbbell swings @ 45#

7 rounds in 13:52

Dumbbell swings were the limiting factor today. My lower-back was pretty tired going into the session, and swinging the dumbbell only exacerbated that feeling. I am looking forward to a day off tomorrow. Students arrive this weekend, and we’ll use next week as a physical fitness testing for our athletes. I figure I can jump in and do the pull-ups, dips, and 2,000m ski erg along with the kiddies. We’ll see how close I am getting to my goals of 40 dips and 30 pull-ups. I can’t imagine they’re that far off.

Goals for the next few days:

-Thursday = rest/recover

-Friday: may be a day to get in a quality ab/back workout (GHD situps / back extenstions). Also some barefoot running.