Row, KB Swing, Pullups


Trying to ease back into higher intensity workouts.  My back doesn’t seem quite ready for it yet (from falling off the bridge mountain biking Sept 3), so I’ll just proceed and listen to it closely.

Took the CrossFit WOD “Helen” and modified/scaled it from there.

3 Rounds for time:

250m Row
11 KB swings 25# (Russian style… eye level) (felt in my back, had to moderate my effort)
12 Pullups (Black Band)  Need to ease my shoulder ligaments into this movement again.

Time: 8:19

It’s been a long summer just enjoying cycling, so I took everything at a moderate pace.  For instance, my row pacing was around 2:30/500m… nothing blazing, but just trying to keep the intensity up.  I’ve picked up a lung congestion, either from the abrupt temperature drop or one of the guys in class the past couple of weeks, so it didn’t take much to keep the intensity “up”.  Keep thinking… go easy… go easy… go easy.  Originally considered doing only 6 pullups per round, but since they were “easy” with the black band, I bumped them up to the original WOD quantity.

FYI…. Helen WOD un-scaled

3 rounds:
400m Run
21 KB Swings 55# (American style… bell above head)
12 Pullups

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Neighborhood Cycling Sprint


Using the heavy steel touring bike, sprint around the neighborhood.

3.3 miles, 13 minutes, 15mph average, 22mph max.

Too many stop signs and cul de sacs, but good acceleration practice on a heavy bike.

Rowing


5 minute Row: 1166 meters

Cycling around looking at House “For Sale” signs


Nothing real energetic. Cycled about 10 miles around town looking at “For Sale” signs. Relaxing way to spend some time and get away from the computer.

Relaxed Cycling


Utilitarian cycling.  Motel to Restaurant and sightseeing around Yellow Springs.  7.5 miles.

Endurance Cycling


We loaded up gear on the touring bikes and did a 50 mile ride.  Took turns sprinting the last few miles.  Great workout!

Rollers and Trail riding


12 miles of easy rollers and flat bike path.

12 miles of Rollers and a moderately steep climb


12 miles; 40 minutes.

Legs really got toasted tonight on that first big ascent.  Need to take a rest day tomorrow.

Moderate Cycling


20 miles from Yellow Springs to Xenia and back.

Easy Bike Ride


Back still tight…. but didn’t want an intense bike ride.  Focused on relatively easy spinning and testing some tweaks to the touring bikes.

16 miles, 1hr 10min

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