Monday 4-18-11

oh my weekend......
running the singlespeed-a-polooza race at Stewart this weekend.
so-much-work!
fun times but totally drained. back to our regularly scheduled program tomorrow.

peace!

weekend wrap up

worked saturday am and then headed upstate to set up for sundays race!
singlespeed-a-polooza!
saturday consisted of moving tents, boxes, tables and all other related items.
fun fun fun!

sunday!
race day.
cold and wet. brrrrrrrrrr

race was a blast and went off very well considering conditions. good to see everybody.

big thanks to all the volunteers!

big clean up post race. everything wet, muddy, and cold. awesome!

Wednesday

mainsite rest day.
could have snoozed but that would have just been lazy. was up before the alarm. let it go off and laid there for a few minutes anyway.
checked mainsite and rest day. scoped out crossfit nyc and they had a partner wod so cruised over to gunx crossfit and saw that they had snatches rx'd. ummm. sounds good.

wanted to get back to the 2 mile warm up run this am. the left knee is a little stiff but other than that i feel pretty good.

warm up
run 2 miles.
felt good. kept upping the pace into the last 1/2 mile and held it fairly high. still considering all of this recovery so not to worried. let the body come back on its own. no need to push to hard right now.

strength warm up
3 round
10 dips
10 pull ups
10 sit ups
changed it up a little. just for giggles. no issues here.

wod- snatches!
10x1 snatch
rx'd was 10x1 but i needed to get in some rep/practice
10x45
5x75
5x95
these were ok. little stiff maybe? little tired maybe? not real explosive off the floor and the timing wasnt great on all of them

1-105
1-115
1-115
1-115
1-115
stayed at 115 because i wanted to work the form. better drive off the floor and a stronger catch. i can power snatch 105 so had to force myself under the bar. 115 felt ok. need form work to get heavier.

3x95
3x95
couple cash out sets just to work it out. speed was better on these. little better form but tired.

called it a day here.

yippee! wednesday!

singlespeed-a-polooza this weekend!! get ready!!

sunday

got up and drove to Stewart to meet the boys for a SS-apolooza course pre-ride and prep work.
course is looking good. still need to fix up a couple sections but for the most part it is all good.

forgot to check the mileage when we were done but probably got in 15+/-
felt good on the bike and really in sync with the niner right now. bike is awesome.