Happy New Year

Took yesterday off to just enjoy.  Was still very sore from Tuesday's Sharpfit/hockey night.  I should have done a mobility work out but I skipped everything.

Today-  Got back at it.  Little lite on the sleep but went out to Northwood with Bill to get a loop in.  I forgot to turn on my watch so shows a little short but no biggie.

Got home and was still crazy tight so checked out a mobility video for hips and it was amazing.  I can't even get close to the full position because my quads are so tight but after doing two minutes in each position my legs feel brand new.

Here is the run.

Yesterday was a crossfit day.

AMRAP for 6:00 (partner workout)

High Pull to squat  16ish kg
Windmill ladders 2/3/4
Heavy Swings ladder 5/10/15
Lunges  10
Bottom up Clean ladder 1/2/3


After I rolled the quads and back.  I also played hockey last night from 8:30-9:45pm.  Very good cardio workout.  Legs were shot and didn't have enough food in me but did all right.

Onward to a new year....

Home made Crossfit

Tonight's workout brought to you by "Making shit up"

 Skills- 

 Hollow Rock 1 min hold X 3
 Pulling wall 3 X 20 each foot
 Alternating foot pull 3x 10 each foot

Workout -

6 Min AMRAP

10 air squats
15 V-ups
10 pushups

completed 5 rounds


 mobility - 

Rolled Quads and hamstrings.
Took a lacross ball and did a series called Suprapatella Smash and floss. Basically lay on a lacross ball near your knee and roll on it...ouchy...but feels good now!

Running to the clickclick

Yesterday was a 10 Mile recovery run.  Decided to do the Sweet trail and work on cadence.  Set the metronome to 180 and headed out into the woods.  Run went well, had some slow moments but took it easy overall and just enjoyed being out there. Really tried to keep my form strong..when I was losing it or getting a little weak I could feel the results in my knees a bit.  Came home and did a small recovery work out.

2 X

10 Situps

10 Superman

10 pushups

10 airsquats

Here is the run:

Holiday rest

Took Thursday and Friday off to relax and eat.  :)


 Today was running the 15 mile look out at Pawtuckaway. Supposed to be a moderate pace. It was so warm and lots of people. Had a really good first half but sort of hit a wall after mile 7. Still a strong run overall. Just slowed down near the end.

Clean bonanza

Monday was a rest day and I did a little bit of rolling. Nothing major, just took it easy. I was lacking sleep so I ate dinner and fell asleep on the couch. Yesterday was sharpfit and did the following workout with two Kettlebells.

 KB weight 12kg each (26lbs/bell)

AMRAP in 4:00
Power Cleans x 5 Front Squats x 5

AMRAP in 6:00
Power Cleans x 10 Lunges x 10 (es)

AMRAP in 10:00
Power Cleans x 15 Push Press x 15

Pretty tough workout. That 10 min stretch at end was killer but made it through. Today is an easy 5 mile run. Probably just run sketchy loop.

Sunday Funday

Ran into a few people on sketchy today.  One couple actually asked about my running.  I try not to talk about what kind of running I do or my training but they kept asking.  I'm pretty sure I left them with the impression that I was nuts, but in a good way.

Nice recovery run although I was cold most of the run.  I was sweating a lot but not holding much heat in.  I took it very easy at times. Walked some of the hills.  Chilled out and enjoyed being out there.  On the way out I ran into a trail tender from the local snowmobile club and we chatted.  I thanked him several times for keeping the trail clear.  He was happy people were out using it.

Strava data: