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!

Overhead Squat / Muscle Up / Ski Erg

Did a little jog with the team this PM, followed by stretching. Then it was on to a brief workout of my own:

-assorted muscle ups, ~10 total

OHS:
10 x 40
10 x 55
5 x 67
5 x 77
5 x 95 * PR (did 2 x 95 at the beginning of October)

Ski Erg, 1000m @ ~85 – 90% effort:
3:44.8

Back Squat / Muscle-Ups (with VIDEO!)

Crossfit WOD: Back Squat 5-5-5-5-5

My Workout: bar muscle-up practice, followed by back squat.

MU: 2-2-1-1-1-1-1-1-1-1-1-1-1-1-1-2-3-1-1 = 24 total

Most of the MU’s were done with a smooth, 2-arm transition. About 5 were the awkward, 1-arm at a time, didn’t-pull-myself-up-high-enough transition (if you’ve ever done a MU, you know exactly what I’m talking about!).

BS: 5-5-5-5-5-5-5
65 / 95 / 95 / 95 / 115 / 115 / 135

Good form on squats, well below parallel.

Trail run

Crossfit WOD: rest day

I went for an easy trail run with the team this AM. I am looking forward to a rest day at some point. Maybe tomorrow.

1:35 / HR avg: 130

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PM: did a few muscle-ups — even busted out 2 of them with a smooth, 2-arm transition.

Hike Mt. Marcy / Muscle-Ups

Yesterday I hiked with most of our boys to the top of New York State: Mt. Marcy. That was 4:40 door-to-door, and around 14 miles. Pretty cold and windy on top, with some precipitation. It was mostly light rain, but a bit of slushy/snow falling too.

On top of The Empire State

In the afternoon I did about 6-8 bar muscle-ups (mine aren’t quite as pretty as the guy in the video, but I’m just learning).

Today, I did another 7 bar muscle-ups, then came back later and did 5 consecutive bar muscle-ups.