Cycling on the Trainer and Pose Running

Shoulder Press

Air Squats

Cycling on the Trainer: 3.67 miles, 20 minutes, 11mph average.


My New Years Resolution is to begin running, so I figured I’d get a month early start.  I see the reports of some of you running and thought I’d try.

I’ve been reading about Pose running in the CrossFit Journals for the past year, but have been too dead set against running to give it a try.

Finally tonight I figured it was time to branch out, even if it was only baby steps.  After reviewing some video clips, I tried the Pose running for 400 meters.  The notes warned that the calves would get a nice work out from running on the balls of your feet, but my back isn’t jarred to death like it would be from the “heel strike” running.  Perhaps there’s something to this and a 5K in my future… LOL

Pose Running


Push Press, Pullups, and GHD Situps


250m x 4 with 30 second rest intervals
Burgener Warmup
Ring Rows
Shoulder Press

21 reps Push Press #45
21 reps Green Band pullups
21 reps GHD situps

Total Time: 2:24

10 Horizontal ring rows (Lay on back and pull chest up to rings)

500m Row 1:58

10 reps Overhead Squats 25# Barbell

Cycling Trainer and Tabata Intervals

Gearing 2:2 (2nd/middle chain ring, 2 lowest gear on cassette of 10)
5 minute Warmup 10mph
5 minute incremental increase to 15mph
Gear 2:7
5 minutes at 17mph
5 minutes Tabata Intervals (20s 22.5mph, 10s 16.5mph)

Gear 2:5
5 minute moderate cooldown 16mph

Total: 25 minutes, 6.84 miles, 16.4mph average

Hiking and Jogging

Went to Caesar Creek State Park and hiked 4 miles on the difficult mountain bike trails.  Too challenging for us to bike, but it made for a nice hike.  We jogged on the up hill stints which was kinda fun for us non-joggers!

Mountain Biking and Hiking

Spent the afternoon mountain biking and hiking at East Fork State Park.


Took the touring bikes out for a ride on a beautiful sunny day.

We both tried something new. We cycled over 30 miles on the LMST using just one gear, passing more people than passed us! So that’s what a single speed bike feels like… quite a unique workout…. now… where is that foam roller?!?

32 Miles, 2hr45 min

Shoulder Work


Row 250m x 4 with 30 second rest intervals

Jump Shrugs, Muscle Snatches, Overhead Squat with PVC, Behind the neck press

Shoulder Press, Push Press, Push Jerk 45, 65, 75, 95


Overhead Squat 95, 105, 115, 125, 132#/60kg PR

Continuing to progress my shoulder strength.  In March I couldn’t OHS an empty bar without dropping it due to poor flexibility.  Stuck doing PVC for quite a while.  Haven’t tried a 1RM OHS in many months, but had a 5RM @ 65lbs in Sept.

Still had more gas in the tank, but noticed on video review significant loss of upright back angle between this and previous attempt. Satisfied with a 132lb PR!  Coach’s patience and skills work is paying off!


Olympic Lifting Skills

Warmup at Home:
Row 250m x 4 with 30 second rest intervals

Myofacial release with Foam Roller

Warmup at Gym:

With PVC bar:
Jump Shrugs x 5 x 3
Muscle Snatches x 3 x 3
Overhead Squats x 5 x 3
Behind the neck press x 5 x 3

With Empty Bar:
Snatch Grip Behind the neck Press x 10
Back Squat x 10 (focus on upright back/chest position)
Upright Row x 10 (Elbows stay over wrists)
Bent Over Row x 10

Hang Power Snatch 6 x 3; 30kg, 35kg, 40kg, 40kg, 45kg (99#)
Back Squat 10 x 3, 60kg(132#) (upright back position)
Transitional Deadlifts 5 x 3,  40kg(88#) (ended up with nice bloody shins… lol)
Good Morning 8 x 2, 30kg

Satisfying night of lifting.

Attacked the Foam Roller when I got home for more Myofacial release.

Olympic Lifting Skills


At Home:
Cycling with the bike on the trainer: 15 minutes

At the Gym:
Overhead Squat x 5
Good Morning x 5
Behind the neck press x 5
Back Squat x 5

Back Squat 55kg x 5; 65kg x 5; 75kg x 5
Kanga Squat (combination of Good Morning then an A$$T0Ground Squat) x 8 x 3
Power Snatches x 3 x 5
Transitional Deadlift (Mid Shin to Mid thigh) x 5 x 5

Cycling, Deadlift Highpulls, Back Extensions, Ring Rows

Lazy day, but I wanted to do something light.

Warmed up on the Cycling trainer…. reached 187rpm for a few seconds before cooling down.


Deadlift high pulls with 55# Kettlebell

Back extentions on GHD with strong hamstring pull/lift at the top

Ring Rows

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