Bombpop

Spent the morning riding my bike in circles in the woods, today was a pre-ride for Baker’s Dozen, I flatted on the first lap, happy with pace on the second lap, if I get to do another pre-ride I think I can dial in the pace to pull off a good showing. Hamstring was a bit tender first lap, but after warming up was not too bad, it did remind me to keep a moderate, sustainable pace.

In the afternoon paddle the gorge with Brinton, level was a hair under 6 feet, when we got to Center Chute there was not too much of a line. the level was perfect, you could spin like a top on Center. Brinton got his first real surfs at Center and seemed pleased with the day. I will return tomorrow.

Too low for Dead Cow, too high for Center Chute, I think I will just focus on the back log of work I have at the office today. Much biking and boating planned for the weekend.

30 Wall Ball (20/14lbs) 16lbs
30 Ground-to-Overhead (95/65lbs)
30 KB Swings (2/1.5 pood)30 lbs
30 Overhead Squats (95/65lbs)
30 Burpees
30 Ground-to-Shoulder (95/65lbs)
16:20

I can’t do more than 2 or 3 1.5 pood (55lbs) kettlebell swings, I need to work on that, would make me big and strong.

Today’s WOD was:

Push-Press
1-1-1-1-1-1-1 (85-85-95-105-105-110f-105)

3 Rounds
20 DB Hang Squat Cleans (40/20)
20 Box Jump (24/20)
20 DB Push-Press (40/20)
20 Box Jumps (24/20)
16:52 Rx’d.

The Potomac is in flood today, up over 12 feet and has not been far from my thoughts, NPS has the Gorge locked down, and I have not found a willing accomplice to go play cat and mouse in hopes of getting on the river. Today’s wod looked brutal and thought it may be a good distraction. Sure it was nasty, but not as bad as it looks, I did it rx’d without a thought of dropping weight.

For Time:
Run 1 Lap
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20″/16″)*
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 16#@8ft)
25 Thrusters (75/45lbs)
Run 1 Lap

16:28

At the gym, the WOD was:

A day of tests
1 Mile Time Trial- 9:25 yes, I actually ran
Max Bodyweight Bench Press 7@105
Max Strict Pull-ups my hands are too torn up from yesterday to even look at a bar.
Max KB Snatch in 2 Minutes (1.5/1)34 kb swings@ 1 pood, could not snatch a 1 pood kb.

finished up with 20# med-ball sit-ups with Kelly.

Springer called, headed out to the Po.  We were going to do a Gorge run and then play at Dead Cow. NPS had de-watered the canal, and when we drove up to Great Falls, the  Park Service had shut the park down. We returned to Anglers and walked up the tow path and then over to Dead Cow. River Level was probably between 8.5 and 9 feet. Lots of debris in the river, the Dead Cow eddy did not quite resemble the trash compactor scene from Star Wars, but it was not uncluttered. As Dead Cow flattened out we headed out on the main, had a little fun at Skull Island, headed to the take out and had a couple beers. The Peak forecast has been lowered and I look forward to seeing the Po tomorrow.

5 Rounds
5 Clean and Jerk (155/105) I scaled to 85lbs.
10 Pull-ups
15 Box Jumps
Post time to comments.
Cleans can be power or squat.

14:44

Center Chute was in, Little Falls Gage was about 5.35, 65ºF. I left the office early and dithered in the Anglers parking lot, filled with many paddlers exuding manic, giddy emotions bouncing around – the Potomac, hell, every Mid-Atlantic river will soon be in flood!

the source of today's giddy emotions

It was a comfortable 65º, I could not bring myself to don my drysuit, I dug around the backseat of my car for a suitable drytop and shorts. I think spring is here! I paddled the last two hours of sunlight basking in the warmth of the afternoon.

On the bike front, I bought a used Chris King headset off of Craigslist today. This weekend I will install the headset, new fork and brakes on my old Trek 6700 hardtail, thinking about new wheels, cranks. This is the bike I will ride for Bakers Dozen and have the Spider as my back up bike- I think a light bike is going to be key for success.  I have about a month to get it all dialed in.

Bad news today is 24 Hours of Big Bear has been canceled. I guess I will not be spending my 41st birthday doing 24 hours solo. Slightly relived, but bummed too.

I need to start running hill repeats to get ready for Captain Thurmond’s Challenge. Soon.

Today’s WOD was

Press
5-5-5     (65-75-85(3))

5 Rounds
1 Length Overhead Plate Lunge (45/25)
10 Burpees

12:29 @25lbs.

Today was pretty awesome, lifted some weight over my head (not as much as I wanted to) rode my single speed into the office, got tickets to the Final Four (My team is ranked #1 and I have tickets, what can wrong?) and all the rivers in the Mid-Atlantic are starting to go off. Life is good.

4 Rounds
90 Seconds Row
90 Seconds Hang Squat Clean (95/65)
3 Minutes Rest

Total of 126

row/run

19/9

20/11

23/11

23/10

Had planned to bike to work, but got a flat before I even left the house.