March 16, 2023

Workflow has forced updating the training blog to the bottom of priorities. Sorry to anyone following this page.

Training has not stopped by any means but moving to HWPO Flagship program has created some challenges to updating this blog.

I love the programming but it is difficult to copy and paste and I am not using Beyondthewhiteboard like I used to. I don’t like the fact that I have not been keeping track of the workouts or even the results. I firmly believe that if you can measure something, you can improve it.

I have stopped measuring all performance like I used to on the whiteboard and I’m not sure that I am improving as I’d like.

I did the CrossFit Open unofficially this year

I did the workouts exactly as programmed but instead of doing them at my age group of 50-54 I chose to follow the 55-59 workouts. At 55 the weights drop significantly which helps me perform better in relation to others in my age group. I wanted to see where I stood so I kept track of my scores and compared on the leaderboard.

I was pleasantly surprised this year. I had some really good scores and no where that i completely torpedoed myself. This gives me great confidence for this time next year to try to make it to the Games at 55.

Today:

HWPO called for a spin bike or swim workout but I traded that for a similar running workout

8:02

SPIN BIKE

3x

1:00 @ 180watts

1:00 @ 270watts

0:30 @ 330watts

t

Rest as needed.

5 Rounds:

3:00 @ 255watts - 270watts

2:00 @ 285watts - 300watts

1:00 @ 315watts - 330watts

*Rest 2:00 between rounds.

Turned into

800 slow, 400 faster and 400 real fast

X5

I have been working on my running lately and I’m feeling a little better about it.

I was battling a recurring calf injury. That seems to have resolved itself but now my right Quad gets real tight after running affecting my knee mobility.

Stretching and more stretching to resolve that too.

hopefully I’ll be able to find time to update this blog daily.