Just a typical day

via crossfit.ca

School started back today, so it was back to the 5:30 AM workouts for me and several of our teachers. Today we completed a "Hero" WOD from the Crossfit HQ Mainsite. This was one that was published on Monday, Decemebr 31st, 2012.

Below is the Hero WOD via Crossfit:

"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

I have completed a few Hero WODs and they afford me the opportunity to pay a small tribute in my own way to the men and women who have lost their lives in service to our country. These workouts always pose a challenge either mental or physical (usually both) to push you beyond what you normal comfort zone may be. 

WOD:

Warm-up

400 meter Run

10 squat holds (5 sec)

10 push-ups

10 sit-ups

10 strict pull-ups

Burgener Warm-up

Band work on legs

then "Loredo"

Cool Down - yoga stretch

I was able to complete the work in 19:51 (my goal starting the work was subbing 20 minutes). It still holds that I hate running! I am not very fast, and these WODs always push me out of my comfort zone (which is a good thing).

The ride portion of the day:

The month of #Manuary is upon us, so the ride after school today was frosty with the temperature sitting around 31 for the ride. i was bundled up in the typical Mavic, Pearl, and windstopper and stayed warm for the 38 minutes it took to ride. 

I really enjoy being able to get out on the bike with Joe after school. it gives me a chance to unwind from the day. A lot of the time it feels like PD, as we end up discussion various things throughout the day from both of our schools.



I was able to refuel with some paleo BBQ chicken! (I'll post the recipe later if I get the chance).

The year begins!

And so the new year begins with a trip to the McClintic TNT Area for some riding festivities with the Ohio Valley Boys. The best thing about the ride was getting to see all of the guys (Jon B., Eric P, Matt J. and Cal-Boy, along with the usual Joe and Tony). The ride was very flat, but did offer up some cool views of the bunkers.

I stayed pretty warm as the temperatures stayed in the low 30s. Apparel today included the Mavic jacket,Nike Pro base layer, Pearl Izumi Themal Jersey, wool ski socks, PI Barrier GTX shoes, and Marmaset Gore Windstopper gloves.



Of course i decided to do a video compliation of the GoPro Pics.


This was a great recovery ride to begin the year fresh. I have lots of prep and training to do before the 6 Hours of Warrior Creek and need to get Joe and I signed up for the Sub 9 Death March this week!

2013 is shaping up to be a great year!

Reversing Keystone

Today, we treked out into the cool wet morning to reverse the Keystone Firetower ride we did for Joe's birthday ride at the end of October. It was actually warmer today than it was during the October ride (and I didn't get chased by beagles who thought I was the rabbit they were supposed to chase).

Ride temperatures stay mostly between 44 and 47 degrees today, and the gear felt pretty good, except for the climb up Vega Hill. I could still feel this past weeks crossfit training taking its toll on my legs.

The Gear:

• Bike - CX
• PI Barrier Convertible Jacket
• PI Thermal Jersey with Nike Pro Baselayer
• PI Shorts
• Cannondale id-weight tights
• PI Barrier GTX shoes with smartwool socks
• Bontrager windproof cap

and we're back....

I am committing to keep this blog somewhat updated as I have a few fitness goals/physical challenges that will be coming up over the course of the next several months. In addition to my typically cycling related post, I will begin to share my continued obsession with Crossfit training.

Today, I was able to get back on the back for a longer ride in the beautiful hills of southeastern Ohio at Shawnee State Forest. It was a very crisp (28 degrees) morning when Joe and I started the ride. We were both sporting our new Pearl Izumi Elite Thermal Barrier Jackets (great find for $25.00 at Chainlove). The climbs were the lung burners that I remembered and the views were spectacular!

Joe Finch rolling at BEF

Back to Scioto Trail

It was great too get back to Scioto Trail State Forest today. We actually saw a couple of guys on mountain bikes and a couple of guys on cyclocross bikes enjoying the day. I tried a couple of new angles on the GoPro today, didn't account for the slightly muddy sections for the rear seatpost mount.

Picasa Web Album



Video Montage!

GPS