Nice weather is here, my car is going to get lonely

bombpop wrote 3 days ago:

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.

Categorized as:Bike Commute  •   Box Jumps!  •   Goal Matrix  •   Hang Squat Cleans  •   Push Press  •   WODBike Commute  •   Box Jumps!  •   Goal Matrix  •   Hang Squat Cleans  •   Push Press  •   WODBike Commute  •   Box Jumps!  •   Goal Matrix  •   Hang Squat Cleans  •   Push Press  •   WODBike Commute  •   Box Jumps!  •   Goal Matrix  •   Hang Squat Cleans  •   Push Press  •   WOD

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It looks worse than it is.

bombpop wrote 6 days ago:

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

Categorized as:Box Jumps!  •   Goal Matrix  •   KB Swing  •   Overhead Squats  •   SDHP  •   Snatch!  •   Thrusters!  •   WODBox Jumps!  •   Goal Matrix  •   KB Swing  •   Overhead Squats  •   SDHP  •   Snatch!  •   Thrusters!  •   WODBox Jumps!  •   Goal Matrix  •   KB Swing  •   Overhead Squats  •   SDHP  •   Snatch!  •   Thrusters!  •   WODBox Jumps!  •   Goal Matrix  •   KB Swing  •   Overhead Squats  •   SDHP  •   Snatch!  •   Thrusters!  •   WOD

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My pull-ups are getting better, my palms are getting beat

bombpop wrote 8 days ago:

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

Categorized as:Box Jumps!  •   C&J  •   Goal Matrix  •   Pull-ups  •   WODBox Jumps!  •   C&J  •   Goal Matrix  •   Pull-ups  •   WODBox Jumps!  •   C&J  •   Goal Matrix  •   Pull-ups  •   WODBox Jumps!  •   C&J  •   Goal Matrix  •   Pull-ups  •   WOD

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1st Paddle of the Year without a Drysuit!

bombpop wrote 9 days ago:

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.

Categorized as:Baker's Dozen  •   Center Chute  •   Goal Matrix  •   potomacBaker's Dozen  •   Center Chute  •   Goal Matrix  •   potomacBaker's Dozen  •   Center Chute  •   Goal Matrix  •   potomacBaker's Dozen  •   Center Chute  •   Goal Matrix  •   potomac

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Today was pretty awesome

bombpop wrote 10 days ago:

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.

Categorized as:Bike Commute  •   Burpees!  •   Goal Matrix  •   Lunges  •   Strict Press  •   WODBike Commute  •   Burpees!  •   Goal Matrix  •   Lunges  •   Strict Press  •   WODBike Commute  •   Burpees!  •   Goal Matrix  •   Lunges  •   Strict Press  •   WODBike Commute  •   Burpees!  •   Goal Matrix  •   Lunges  •   Strict Press  •   WOD

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an uneventful day

bombpop wrote 11 days ago:

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.

Categorized as:Goal Matrix  •   Row.  •   Squat Clean  •   WODGoal Matrix  •   Row.  •   Squat Clean  •   WODGoal Matrix  •   Row.  •   Squat Clean  •   WODGoal Matrix  •   Row.  •   Squat Clean  •   WOD

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I thought it would be easy.

bombpop wrote 13 days ago:

Today’s wod was:

5 Rounds
10 Bench Press (165/105)
20 Sit-ups
30 Squats

I thought if I took my time I could do this rx’d no problem. Not a chance! The first round I did at 105 lbs, second I went down to 95lbs, fourth I had to go down to 85lbs. Ouch!

Got a massage after the wod, and I think the hamstring problem has really turned the corner.

Hit the Potomac at 5.15 feet, Center Chute was still fun, it felt like it was a little higher than 5.15, then paddled down to Offut. Can’t argue with 60° Air temp.

Categorized as:Bench Press  •   Center Chute  •   Goal Matrix  •   Offut Island  •   Sit-ups  •   Squats  •   WOD  •   potomacBench Press  •   Center Chute  •   Goal Matrix  •   Offut Island  •   Sit-ups  •   Squats  •   WOD  •   potomacBench Press  •   Center Chute  •   Goal Matrix  •   Offut Island  •   Sit-ups  •   Squats  •   WOD  •   potomacBench Press  •   Center Chute  •   Goal Matrix  •   Offut Island  •   Sit-ups  •   Squats  •   WOD  •   potomac

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A half-assed WOD is better than no WOD at all.

bombpop wrote 14 days ago:

Second day back at the gym, happy to be back. For today’s wod  I rowed instead of running and cut the rowing in half, cut the deadlifts in half and droped the kettlebell swings to 30lbs to spare the hamstrings. I was not gassed at the end of this, actually felt refreshed.

Run 1 Mile row 1000m
5 Deadlift (315/215) 105 lbs
10 Ring Dips
15 KB Swings (1.5/1) 30lbs
Run 800m Row 500m
5 Deadlift (315/215) 105 lbs
10 Ring Dips
15 KB Swings (1.5/1) 30lbs
Run 400m row 250m
5 Deadlift (315/215) 105 lbs
10 Ring Dips
15 KB Swings (1.5/1) 30lbs
Run 800m row 500m

18:21

Then did a set of 50 16lbs medball sit-ups with Kelly

left some energy on the table today, but my leg is not feeling bad, so it all is a win.

Categorized as:Deadlift  •   Goal Matrix  •   KB Swing  •   Recovery  •   Row.  •   Sit-ups  •   WODDeadlift  •   Goal Matrix  •   KB Swing  •   Recovery  •   Row.  •   Sit-ups  •   WODDeadlift  •   Goal Matrix  •   KB Swing  •   Recovery  •   Row.  •   Sit-ups  •   WODDeadlift  •   Goal Matrix  •   KB Swing  •   Recovery  •   Row.  •   Sit-ups  •   WOD

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Yet another week off!

bombpop wrote 16 days ago:

Stayed away from the gym for a second week, other than Jon’s oly lifting class. Suprisingly, I have somehow lost weight over the past two weeks. Hopefully it is not muscle mass. Anyway. I rode my bike into the office today, it was not altogether painless. Had a massage this evening, again helpful. I think if I don’t feel healed enough to go to the gym by Monday I am going to go see the doctor.

Categorized as:Bike Commute  •   Goal Matrix  •   RecoveryBike Commute  •   Goal Matrix  •   RecoveryBike Commute  •   Goal Matrix  •   RecoveryBike Commute  •   Goal Matrix  •   Recovery

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rehash of a week off

bombpop wrote 19 days ago:

My hamstring/ knee/ calf pain was getting worse by the day. After two workouts ended early because of pain, it was obvious I needed to take some time off and allow things to heal. Some massage, stretching and rest has helped.

Saturday, Center Chute was in so I had to head to the river. On the river I found it hurt to raise my right knee, so it was not a whole lot of fun to surf Center even at 5.25. After the river I ended up at a pool session. It felt good to be in the boat in warm water. I did hand paddle rolls, they felt good and the leg did not hurt while doing them. Also helpful was the post rolling hot tub.

This evening I started a month long Olympic lifting class that meets twice a week- this will be a nice distraction since I am going to try to continue to take it easy for another week.

Categorized as:Center Chute  •   Goal Matrix  •   Recovery  •   potomacCenter Chute  •   Goal Matrix  •   Recovery  •   potomacCenter Chute  •   Goal Matrix  •   Recovery  •   potomacCenter Chute  •   Goal Matrix  •   Recovery  •   potomac

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