Wod

[alindsey1237]

20 min AMRAP
10 deadlifts @185
25 cal assault bike

Soul sucker on that damn bike.

 

[JD Jones]

Thanks to @TripleJ i was able to learn something new about a watch I’ve had on my wrist for 5 years

7:44 avg pace 3 mile run before church with zones now!

 

[sargent]

it felt like the stroller was running away on the dowhill.

Don't let that thing get away from you!

4 miles today.

 

[sahunter06]

Light legs

Leg exts and curls
20/15/15/12
TRX single leg squat 18/15/15/15
Calves 45/30/30
Hip rotations 3x

 

[mtwarden]

4 mile hill workout- 1400' in the first two miles; was happy to see after @TripleJ showed us how to use our watches! that other than 6 minutes in Zone 3, I was in Zone 2 the entire time- tough to do when it's tiptoe steep!

strength train this afternoon

deadlifts 3/3/3+/amrap @ 70/80/90/70% on rep 5 of my 3+ set pulled something in my left hamstring- never even attempted the last set
overhead press 3/3/3+/amrap @ 70/80/90/70%
chin-ups 30-30-24
core

 

[JD Jones]

45min yoga this evening. Always humbling

 

[InkedElkSlayer]

I did chores all day yesterday and my oldest went to my prime mulie shed area. Found an absolutely awesome heavy, old 6x7 non-typical set that doesn’t even have brow tines. Picked up 2 singles as well and 1 has to be the nice 4pt my wife let walk the last day of the season.
Today, the youngest, wife, dog and I did a brutal 4.5mi and 1000vert through terrible snow, brush and downfall. I can take a little credit for this 4pt, but the dog deserves most of it. Today was better than going to work…

 

[alindsey1237]

2 peloton rides. Hit and hills 30 min. Then 10 min hill climb.

Plus a 5 round 10 push-ups, 20 sit-ups to finish.

 

[sargent]

2 miles today.

 

[InkedElkSlayer]

4 sets, no rest
Squat/Calf Raises- 45/95/135/185 x 20
Bench-45/95/135/185 x 20/20/20/10
Barbell Curl- 4545/55/65 x 15/15/12/12

Bench- 205/215/225/235/245 x 2, no rest other than adding weight

Bench Drop Set- 225/205/185 x 4/5/6 (did too soon after my doubles, needed a rest)

Preacher Drop Set- 75/55/35 x 10/10/20

2 sets, no rest
DB Incline Bench- 75s x 15/12
DB Curl- 25 x 10
Farmer’s Carry- 75s x 1 min

Push Ups- x 50
Deadhang 1min

 

[JD Jones]

Lunch run 3miles. Today I decided to see what training in zone 2 would be like. I’ve recently heard in some circles that there’s so huge benefits so I wanted to give it a go. I’m interested in anyone has some recommendations as far as learning more.

First impressions: it’s very hard to stay in this zone. Right out the gate I was slowing and still busting out of the zone. So I slowed even further. I also feel that I need to dedicate more than 30 mins to a hearty workout. I easily have another hour in the tank lol. Is that normal? Is there a certain amount of time in zone each week to maximize benefits?

Avg pace 10:49 mile

 

[mtwarden]

Not an expert, but yeah it takes a little bit of practice to stay in Zone 2 if you've been running/hiking consistently higher

I think an hour would be better than a half hour if you have the time

More in the tank is exactly what you're after

 

[TripleJ]

Lunch run 3miles. Today I decided to see what training in zone 2 would be like. I’ve recently heard in some circles that there’s so huge benefits so I wanted to give it a go. I’m interested in anyone has some recommendations as far as learning more.

First impressions: it’s very hard to stay in this zone. Right out the gate I was slowing and still busting out of the zone. So I slowed even further. I also feel that I need to dedicate more than 30 mins to a hearty workout. I easily have another hour in the tank lol. Is that normal? Is there a certain amount of time in zone each week to maximize benefits?

Look up Chris Hinshaw. I know there are plenty who have done a lot of research on this, but he's the one I like to follow along with. The more you do the zone 2 work, the easier it will be to stay in zone 2 at harder and harder levels. You are conditioning your aerobic capacity.

 

[TripleJ]

CrossFit Open Workout 23.3

Starting with a 6 minute time cap, complete as many reps as possible of...

5 wall walks
50 double-unders
15 snatches @ 95#
5 wall walks
50 double-unders
12 snatches @ 135#

If completed before the time cap, add 3 minutes to the clock and complete...

20 strict handstand PU
50 double-unders
9 snatches @ 185#

There is more to the workout if you're an elite athlete, but that I am not...

I will give it another shot on Monday, I know I can do better than I did today.

I did this one again, I was able to improve by quite a bit, a good way to start the week.

 

[MichigAndy]

Lunch run 3miles. Today I decided to see what training in zone 2 would be like. I’ve recently heard in some circles that there’s so huge benefits so I wanted to give it a go. I’m interested in anyone has some recommendations as far as learning more.

First impressions: it’s very hard to stay in this zone. Right out the gate I was slowing and still busting out of the zone. So I slowed even further. I also feel that I need to dedicate more than 30 mins to a hearty workout. I easily have another hour in the tank lol. Is that normal? Is there a certain amount of time in zone each week to maximize benefits?

Avg pace 10:49 mile

View attachment 526383

Yea, I’ve noticed it is difficult to adjust. I was used to trying to run fast. I have to walk/jog to stay in zone 2 after about a half hour of jogging…..

I’m no expert on the topic myself but everything I’ve read regarding it says that a large amount of type 2 training, especially early in your training stages gives you the physiological benefits needed for more race/sport/event specific training later. Those include heart adaptations, a larger stroke volume with each heart beat allowing more oxygen to be transported to the muscles. At the cellular level, the mitochondria in your slow twitch muscle fibers improve, they use lactic acid which is produced by the muscles when when operating above zone 2. A lot of zone 2 training then helps you clear more lactic acid later in training at those higher levels. Because zone 2 is below our lactate threshold we can handle a lot of it without burnout or overtraining. So it’s used to build the big Aerobic BASE everyone talks about and then we are capable of more work at higher intensities later in training.

I’ve seen a minimum of 45 mins in zone 2 suggested per workout to begin seeing those physiological benefits. But that seems like a very round figure and I’m sure everyone is different based on their fitness to begin with.

 

[MichigAndy]

5x5 Squat
5x5 overhead Press
3x3 Deadlift
3x5 pull-ups

30 min easy treadmill jog

 

[mtwarden]

5 miles (800') with Tiny Elvis; my hamstring felt pretty good save on time I slipped on the ice (that's WITH Microspikes!) and had to brace that leg to keep from falling.

Feels better today than yesterday anyways

 

[JD Jones]

Post work: Squats/Bench/walking lunges/OH press/abs/ cool down walk

 

[Blacktocomm]

Honestly my workouts are boring these days - just variations on the same theme
4.25 run
75 pushups
40 dumbbell curls
75 situps with russian twist between each situp.

 

[Blacktocomm]

5 miles (800') with Tiny Elvis; my hamstring felt pretty good save on time I slipped on the ice (that's WITH Microspikes!) and had to brace that leg to keep from falling.

Feels better today than yesterday anyways

I'm the FNG - but I assume Tiny Elvis is a dog that travels along. Both of you putting in work at least.