tag:blogger.com,1999:blog-50305114308031996382024-03-13T08:46:54.763-04:00Johnny D's Workout LifeCapturing the details of my workouts including Crossfit, Cycling, Rowing Hiking, Dog Walking and Travel and other things that interest me.Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.comBlogger2882125tag:blogger.com,1999:blog-5030511430803199638.post-51180048780035370742021-02-25T11:47:00.002-05:002021-02-25T11:47:52.836-05:00“Partition Participation Party”<p>WOD “Partition Participation Party” </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-CQ52Y18tJ64/YDfUrsGCIbI/AAAAAAACkPY/A5OSEGT_5z0Z4wrM5Vql7p_7meoTGXUzACPcBGAsYHg/s4032/IMG_6053.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" src="https://1.bp.blogspot.com/-CQ52Y18tJ64/YDfUrsGCIbI/AAAAAAACkPY/A5OSEGT_5z0Z4wrM5Vql7p_7meoTGXUzACPcBGAsYHg/s320/IMG_6053.HEIC" width="320" /></a></div><br /><br /><p></p><p> For Time:
<br />200 AbMat Sit-ups
<br />100 Calorie Row
<br />50 Bench Press (135/95)
<br />Partition However You’d Like </p><p> </p>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-29951725682795973232021-02-22T09:20:00.001-05:002021-02-23T09:22:04.578-05:00Bar Envy<p> AD - 30:43 - 350 Cal - 10 Miles </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-VExJV-AMBq4/YDUPfceAdoI/AAAAAAACkNw/_BTlxGx6dqMUhKZTg-LI-_TagbBxz5MegCPcBGAsYHg/s4032/IMG_6042.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://1.bp.blogspot.com/-VExJV-AMBq4/YDUPfceAdoI/AAAAAAACkNw/_BTlxGx6dqMUhKZTg-LI-_TagbBxz5MegCPcBGAsYHg/w400-h300/IMG_6042.HEIC" width="400" /></a></div><br /><br /><p></p><p>Bar Envy</p><p>33-27-21-15-9</p><p>BB Box Step-Ups</p><p>BB Pushups</p><p>AB Mat Sit-Ups</p><p>19:40<br /></p>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-64993401098034260222021-02-17T10:26:00.002-05:002021-02-17T10:26:10.222-05:00AD & DB WOD<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Ym00Xh7Ruts/YC01gEbWAyI/AAAAAAACkIQ/ldTElLezYWs9khWLa6H5WOEcUdoiQJW2QCLcBGAsYHQ/s279/Screen%2BShot%2B2021-02-17%2Bat%2B10.25.20%2BAM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="166" data-original-width="279" height="238" src="https://1.bp.blogspot.com/-Ym00Xh7Ruts/YC01gEbWAyI/AAAAAAACkIQ/ldTElLezYWs9khWLa6H5WOEcUdoiQJW2QCLcBGAsYHQ/w400-h238/Screen%2BShot%2B2021-02-17%2Bat%2B10.25.20%2BAM.png" width="400" /></a></div> Airdyne - 30min - 357 - 10 Miles <br /><p></p><p>DB WOD - Juice & Toya <br /></p><p>15min DB WOD</p><p>45 seconds on/15 second off</p><p>6 Lower Body </p><p>Drop Squats</p><p>Deadlifts</p><p>Front Lunges</p><p>Kneeling Step Ups <br /></p><p>Single Leg Deadlifts</p><p>Lateral Lunges</p><p>6 Upper Body</p><p>Bent Over Rows</p><p>Upright Rows</p><p>Hammer Curls</p><p>Seated Military Press</p><p>Floor Skull Crushers <br /></p><p>3 Core/Abs</p><p>Knee Tucks</p><p>Pull Through</p><p>Hold the World<br /></p>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-77646603895172438322021-02-07T14:05:00.003-05:002021-02-07T14:05:31.670-05:00“Flight to the Finale (747)” 2021 ROW’D ROYALTY WORKOUT #4 & Final Results of Global Challenge<p> Last event for the 2021 ROW’D ROYALTY competition! “Flight to the Finale (747)” and as innocuous </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-cTt8P00iWmU/YCA4Cyf4sBI/AAAAAAACj6s/2a-sYuDdYKc7EJ1K_pvAe3lwBGTZUbzYACPcBGAsYHg/s1200/IMG_5980.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="676" data-original-width="1200" src="https://1.bp.blogspot.com/-cTt8P00iWmU/YCA4Cyf4sBI/AAAAAAACj6s/2a-sYuDdYKc7EJ1K_pvAe3lwBGTZUbzYACPcBGAsYHg/s320/IMG_5980.PNG" width="320" /></a></div><br />as the name seems it was absolutely horrible. <p></p><p><br /></p><p>“If everything seems under control, you’re not going fast enough.” – Mario Andretti<br /> <br />ROW 3 INTERVALS<br />7000m (FOR TIME), 4-Minutes (FOR METERS), 7000m (FOR TIME)</p><p>I had turned off the heat in the shed yesterday as it was very warm from the sun and I forgot to turn it back on so when I went out to start rowing it was 32F. Decided to wait until it was a little warmer before I started. </p><p> I had some idea of splits but not what I would say a complete plan. It was going to be a sufferfest and I wasnt sure I was up for really putting myself to the test as I was pretty sure I wasnt going to be able to go up or down by much if at all. </p><p> </p><p>Started strong on first 7k but tailed off, the 4min row was a bit better. I got off to a super slow start in the last 7k as I needed to put some music on. I worked hard to get it back towards a 2min split. Happy its done but not happy with result. I would have really liked to beat and hour. <br /></p><p> </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-FxuAXk6V7YE/YCA42sXR50I/AAAAAAACj60/OdWO_pHtXm4oURJT1yzl4eazV3ukTh1zgCPcBGAsYHg/s3260/IMG_5982.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2797" data-original-width="3260" height="550" src="https://1.bp.blogspot.com/-FxuAXk6V7YE/YCA42sXR50I/AAAAAAACj60/OdWO_pHtXm4oURJT1yzl4eazV3ukTh1zgCPcBGAsYHg/w640-h550/IMG_5982.HEIC" width="640" /></a></div><br /> Rower's Choice - <br /><p></p><p>Global Challenge Men's Masters 50+</p><p>I got eliminated in the round of 16. Completely over matched by my competitor. Mick makes it to the next round! </p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-flONClPQv_A/YCA55Ya95AI/AAAAAAACj7A/W_VexeEFVUg75iOHzv26UhayLEa4uvIdwCLcBGAsYHQ/s1198/Screen%2BShot%2B2021-02-07%2Bat%2B2.04.49%2BPM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="935" data-original-width="1198" height="500" src="https://1.bp.blogspot.com/-flONClPQv_A/YCA55Ya95AI/AAAAAAACj7A/W_VexeEFVUg75iOHzv26UhayLEa4uvIdwCLcBGAsYHQ/w640-h500/Screen%2BShot%2B2021-02-07%2Bat%2B2.04.49%2BPM.png" width="640" /></a></div><br /><p><br /></p><p> </p><p> <br /></p><p> </p><p><br /></p><p><br /></p>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-64866490141896855592021-02-01T23:29:00.001-05:002021-02-01T23:29:38.072-05:00AD + ABS + DB Work<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-9JxqQ9aZtLs/YBjU6Tq59KI/AAAAAAACj2I/y-BK2aF7vu0R3PCAN5t2RRJdFmxGEb3ngCPcBGAsYHg/s4032/IMG_5960.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" src="https://1.bp.blogspot.com/-9JxqQ9aZtLs/YBjU6Tq59KI/AAAAAAACj2I/y-BK2aF7vu0R3PCAN5t2RRJdFmxGEb3ngCPcBGAsYHg/s320/IMG_5960.HEIC" width="320" /></a></div>AD - 31:21 - 341 - 10 miles<p></p><p>10 Min ABs</p><p>15 Min Zeus Upper Body DB work-out<br /></p>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-58566682975232448132021-01-29T22:02:00.000-05:002021-01-29T22:02:04.778-05:00Row’d Royalty 21.3 is “F@%! 2020”<p>Row’d Royalty 21.3 is “F@%! 2020” </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-zsSurhiAkwE/YBTKDgWIdoI/AAAAAAACjwk/fk6r-8zeFSALEdLpfEJxaetBRyjyUElQACLcBGAsYHQ/s526/143449451_3667835499974302_7970210461929557387_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="526" data-original-width="526" height="320" src="https://1.bp.blogspot.com/-zsSurhiAkwE/YBTKDgWIdoI/AAAAAAACjwk/fk6r-8zeFSALEdLpfEJxaetBRyjyUElQACLcBGAsYHQ/s320/143449451_3667835499974302_7970210461929557387_o.jpg" /></a></div><br /><p></p><p>2021m row - 2 minute rest </p><p>2021m row - 2 minute rest </p><p>2021m row</p><p> </p><p> </p><p> </p><p> </p><p> </p><p> </p><p> </p><p>I wasnt sure how this would go compared to last year when I did a similar workout for the Row Series with a longer rest period. Its damn cold outside with temperatures approaching single digits so it was a little cold in the shed tonight. It took a bit of time to get warmed up but once I was warm I was ready to go. It was nice to have the compares from last year. I was hoping to stay a little more consistent and limit the drop off in pace I had last year. Felt Good starting the 2nd row and was happy to be so close. Started the 3rd round and felt good as well and just pushed in the last 350. <br /><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-E5JHYzcroWA/YBTK_48f5BI/AAAAAAACjws/HIYXQXMpSh8Vbtb6su-VebrntBS-ecYOQCPcBGAsYHg/s2752/IMG_5953.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2729" data-original-width="2752" height="634" src="https://1.bp.blogspot.com/-E5JHYzcroWA/YBTK_48f5BI/AAAAAAACjws/HIYXQXMpSh8Vbtb6su-VebrntBS-ecYOQCPcBGAsYHg/w640-h634/IMG_5953.HEIC" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/--h3Mkbcxnq8/YBTK_0Gu3wI/AAAAAAACjws/BPk7pu5qMnAyFADkWzGZCLbi-G8i2Bg8ACPcBGAsYHg/s4032/IMG_5954.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://1.bp.blogspot.com/--h3Mkbcxnq8/YBTK_0Gu3wI/AAAAAAACjws/BPk7pu5qMnAyFADkWzGZCLbi-G8i2Bg8ACPcBGAsYHg/w480-h640/IMG_5954.HEIC" width="480" /></a></div><br /><br /><p></p><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-tHBip-_5WIQ/YBTL5sObaKI/AAAAAAACjw0/8XGECDzzmVYJX-731yDZJ-AGPcm7BiAYACPcBGAsYHg/s695/IMG_5951.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="695" data-original-width="666" height="400" src="https://1.bp.blogspot.com/-tHBip-_5WIQ/YBTL5sObaKI/AAAAAAACjw0/8XGECDzzmVYJX-731yDZJ-AGPcm7BiAYACPcBGAsYHg/w384-h400/IMG_5951.JPG" width="384" /></a><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-5-wyV1qr05E/YBTL5gRocgI/AAAAAAACjw0/VwtpIDUO4OIA8bPHCcr5hAxPBowB0bdSACPcBGAsYHg/s350/IMG_5950.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="350" data-original-width="346" height="400" src="https://1.bp.blogspot.com/-5-wyV1qr05E/YBTL5gRocgI/AAAAAAACjw0/VwtpIDUO4OIA8bPHCcr5hAxPBowB0bdSACPcBGAsYHg/w395-h400/IMG_5950.JPG" width="395" /></a></div></div><br /><br /><br />Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-54504018738908687512021-01-27T20:59:00.002-05:002021-01-27T20:59:23.022-05:00Rower's Choice - Global Challenge Round of 32<p>Airdyne - 31:12 - 406 - 11.01<span> </span> <br /></p><p>1k Row Warm-Up <br /></p><p>Rower's Choice - Global Challenge Round of 32</p><p> 350 </p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-VHBxSGs7_Co/YBIaXeSFNbI/AAAAAAACjug/IY_ocZpJp-Q2hWes9YtsM_CEyWUl9G3ZACPcBGAsYHg/s2436/IMG_5947.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1125" data-original-width="2436" height="296" src="https://1.bp.blogspot.com/-VHBxSGs7_Co/YBIaXeSFNbI/AAAAAAACjug/IY_ocZpJp-Q2hWes9YtsM_CEyWUl9G3ZACPcBGAsYHg/w640-h296/IMG_5947.PNG" width="640" /></a></div><br /><p><br /></p>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-36706087160680460662021-01-25T20:44:00.003-05:002021-01-25T20:44:54.198-05:00Three for Five<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-0tVQy7MHbZQ/YA9zuS5cctI/AAAAAAACjsQ/DWQ8VWRlJIMFwCTdVMfx_uWm8JC2JNaIwCPcBGAsYHg/s4032/IMG_5935.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://1.bp.blogspot.com/-0tVQy7MHbZQ/YA9zuS5cctI/AAAAAAACjsQ/DWQ8VWRlJIMFwCTdVMfx_uWm8JC2JNaIwCPcBGAsYHg/w400-h300/IMG_5935.HEIC" width="400" /></a></div> Airdyne - 30 Minutes -353 Cal - 10 miles<p></p><p></p><p>Back Squats 4x8<br />135, 155, 165, 175</p><p></p><p>3 for 5minutes</p><p>10 Strict Press</p><p>20 Abmat Situps</p><p>Max Calorie Row - 2187<br /><br /></p>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-86005646424247810572021-01-22T17:34:00.001-05:002021-01-22T17:34:40.271-05:00Row'd Royalty 21.2 <p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-FncvSbc19F0/YAtSb1PWuzI/AAAAAAACjpY/_ZNHR6TF4fEH1eh0Xnb_asFhNO39RKLuQCPcBGAsYHg/s3521/IMG_5932.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2117" data-original-width="3521" src="https://1.bp.blogspot.com/-FncvSbc19F0/YAtSb1PWuzI/AAAAAAACjpY/_ZNHR6TF4fEH1eh0Xnb_asFhNO39RKLuQCPcBGAsYHg/s320/IMG_5932.HEIC" width="320" /></a></div> Airdyne - 32:16 - 400 - 11 miles <br /><br /><p></p><div class="activity-description expanded" style="height: 61px;">
<div class="content"><p>Row 21.2 is 20.4: 10 Minutes To Midnight</p>
<p>Row as far possible in Minutes</p><p>Not feeling it today but I wanted to get it done. </p><p>I was a little surprised that I was able to beat my score from last week. <br /></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-1-LeRaPJrs0/YAtSmKNDpyI/AAAAAAACjpg/VKBojjcJvIsdnI0pbqIuA4xXBD-j5rSWACPcBGAsYHg/s4032/IMG_5931.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://1.bp.blogspot.com/-1-LeRaPJrs0/YAtSmKNDpyI/AAAAAAACjpg/VKBojjcJvIsdnI0pbqIuA4xXBD-j5rSWACPcBGAsYHg/w640-h480/IMG_5931.HEIC" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-lZpj_VlIkcA/YAtSmKpzVUI/AAAAAAACjpg/mPLY4uRnAhIA0iR6jqg9Jngdjty9w8qrgCPcBGAsYHg/s320/IMG_5929.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="320" data-original-width="320" height="640" src="https://1.bp.blogspot.com/-lZpj_VlIkcA/YAtSmKpzVUI/AAAAAAACjpg/mPLY4uRnAhIA0iR6jqg9Jngdjty9w8qrgCPcBGAsYHg/w640-h640/IMG_5929.JPG" width="640" /></a></div><br /><p><br /></p><p><br /></p><p><br /></p><p><br /></p></div>
</div>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-25002645171405783842021-01-20T20:07:00.000-05:002021-01-20T20:07:01.431-05:00Dog's Breath<p> Airdyne - 32:15 -360cal - 11:05 miles</p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-NI8NVqo4cEU/YAjTic6fdkI/AAAAAAACjnI/P4oyPad3SI03RwOp3Lv4OtNLNOlK5EVXgCPcBGAsYHg/s4032/IMG_5924.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://1.bp.blogspot.com/-NI8NVqo4cEU/YAjTic6fdkI/AAAAAAACjnI/P4oyPad3SI03RwOp3Lv4OtNLNOlK5EVXgCPcBGAsYHg/w400-h300/IMG_5924.HEIC" width="400" /></a></div><br /><p></p><p>Dog’s Breath<br />5 Rounds <br />20 Cal Airdyne<br />15 DB Situps<br />10 Elevated Pushups<br />5 Devil’s Press</p><p>14:32<br /></p><p><br /></p>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-32834208932499710082021-01-18T19:53:00.001-05:002021-01-18T19:53:34.299-05:00 2021 ROW'D ROYALTY WORKOUT #1 - “Water, Water Everywhere”<p> Oops its been awhile since I posted my workouts. I have decided that I will only post on days that i do a crossfit wod, rowing or strength work. My cycling and running/dog walks will be be captured in Zwift, Strava and Garmin so I am all set there. </p><p>Row’d Royalty 2021 is finally here! 21.1 is called “Water, Water Everywhere”. <br /><br />2021 ROW'D ROYALTY WORKOUT #1 <br /><br />ROW 4 INTERVALS<br /><br />500m, 500m, 500m, 500m (2000m total)<br /><br />**NO REST BETWEEN INTERVALS**<br /><br />SCORE A: 3RD 500M INTERVAL<br />SCORE B: 2000M TIME<br /></p><p>So 2k is always a challenge for me when I haven't been rowing so to say I was a little nervous going into the event would be fair. I was trying to decide what my pacing should be considering how little I have been rowing and how hard it has felt. I decided that my first round should be around 1:51 so that I didnt go out to fast. Then try to hold that pace or improve slightly if I felt OK and then go all in on round 3. Round 4 is always going to be about holding on or minimizing the losses. I had a good warmup on the airdyne and the rower. Programed the monitor and started....</p><p>I was feeling good and my heart rate wasnt jumping up as I cleared the first 500, 2nd 500 trying to keep steady. I actually slowed down so that when I hit the 3rd round I had gas in the tank. I put down the accelerator and actually felt ok. Happy with the pace and effort. I think all those rides with me riding at my limit to stay on the back of the peloton must have helped. I fully expected the last round to be a total meltdown but I stayed with it and actually recovered a bit with enough left to finish hard. </p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-2Z8Fejm2VZU/YAYs-0SFY2I/AAAAAAACjks/dH5JrKsgdOkAHC3vaHmh26BOzVMNhjrDQCPcBGAsYHg/s3026/You_Doodle_2021-01-18T19_36_06Z.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="3026" data-original-width="2297" height="640" src="https://1.bp.blogspot.com/-2Z8Fejm2VZU/YAYs-0SFY2I/AAAAAAACjks/dH5JrKsgdOkAHC3vaHmh26BOzVMNhjrDQCPcBGAsYHg/w486-h640/You_Doodle_2021-01-18T19_36_06Z.jpg" width="486" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-_vCgJU5-HVY/YAYs-zwcMOI/AAAAAAACjks/f07ybfX9KRk763-tokiqMccvjoz2awnwgCPcBGAsYHg/s2316/IMG_5912.HEIC" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2316" data-original-width="2170" height="320" src="https://1.bp.blogspot.com/-_vCgJU5-HVY/YAYs-zwcMOI/AAAAAAACjks/f07ybfX9KRk763-tokiqMccvjoz2awnwgCPcBGAsYHg/s320/IMG_5912.HEIC" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-pvIwydx4FsQ/YAYs-46hT8I/AAAAAAACjks/jlZnpUQCHswobjaAX7NLN4390OGbodk_QCPcBGAsYHg/s2436/IMG_5906.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2436" data-original-width="1125" height="640" src="https://1.bp.blogspot.com/-pvIwydx4FsQ/YAYs-46hT8I/AAAAAAACjks/jlZnpUQCHswobjaAX7NLN4390OGbodk_QCPcBGAsYHg/w296-h640/IMG_5906.JPG" width="296" /></a></div><br />Oh I forgot to note that I didnt do the workout yesterday as both my readiness and sleep score were terrible. Well todays scores were the same or worse but I no longer had the option to wait any longer.<br /><p><br /></p><p><br /></p>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-82719079440708229372021-01-06T09:23:00.001-05:002021-01-07T09:26:02.951-05:00Regional Rehab WOD<p> AD Warm-Up - 30 minutes - 10 Miles<br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-4_kppw7Bwz0/X_cZyb-K8lI/AAAAAAACjYQ/o34Lt_yLN1AuOZavuvYLGc91ZrHrv4ZCACPcBGAsYHg/s4032/IMG_5853.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://1.bp.blogspot.com/-4_kppw7Bwz0/X_cZyb-K8lI/AAAAAAACjYQ/o34Lt_yLN1AuOZavuvYLGc91ZrHrv4ZCACPcBGAsYHg/s320/IMG_5853.HEIC" /></a></div><br /><p></p><p>Regional Rehab WOD</p><p>4 Rounds for Time<br />10 Dumbbell Thrusters (30lb)<br />20 Dumbbell Lunges (30 lb)<br />30 Sit-Ups<br />40 calorie Assault Air Bike</p><p>20:46<br /></p>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-85332801002247194662021-01-04T09:26:00.001-05:002021-01-07T09:28:33.413-05:00AD & ACHV Band Work<p> AD 30:57 - 10 miles</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-IG4PBppFbxI/X_caGnEp97I/AAAAAAACjYY/wXOazmXJu7Y9cqL5ImR3xY1Y_6XAivPVwCPcBGAsYHg/s4032/IMG_5854.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" src="https://1.bp.blogspot.com/-IG4PBppFbxI/X_caGnEp97I/AAAAAAACjYY/wXOazmXJu7Y9cqL5ImR3xY1Y_6XAivPVwCPcBGAsYHg/s320/IMG_5854.HEIC" width="320" /></a></div><br />ACHV - <br />20 min Band workout<p></p><p>Lateral Lunge</p><p>RDL</p><p>Seated Row</p><p>Shoulder Press</p><p>Shrug High Pull<br /></p>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-25507876839367116842020-12-30T19:20:00.003-05:002020-12-30T19:21:11.792-05:00Dec 27-28 - Rides - 29th XFit WOD - Dec 30 Ride<p><a data-field-name="name" href="https://www.strava.com/activities/4525133709">ODZentury Endurance Builder Ride (C) </a></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-XMdy9rqgynI/X-0X1WPR0-I/AAAAAAACjN4/s7Br-DQSBPkFS6FY1ZOKbTM0nFiV38ZiwCPcBGAsYHg/s4032/IMG_5805.HEIC" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" src="https://1.bp.blogspot.com/-XMdy9rqgynI/X-0X1WPR0-I/AAAAAAACjN4/s7Br-DQSBPkFS6FY1ZOKbTM0nFiV38ZiwCPcBGAsYHg/s320/IMG_5805.HEIC" width="320" /></a></div><p></p><p><a data-field-name="name" href="https://www.strava.com/activities/4532044184">First for Klein- Tempus Fugit</a> </p><p>12/29 </p><p>AD Warm-Up</p><div class="activity-description expanded" style="height: 162px;">
<div class="content"><p>20 minute Amrap
<br />12 cal airdyne
<br />10 pushups
<br />8 HPC
<br />6 PP
<br />6 T2B</p>
<p>6 rounds +10</p><p>AD Warm-Up</p><p> </p><p> <br /></p><p> </p></div>
</div><p> </p><a data-field-name="name" href="https://www.strava.com/activities/4539596820">Just Dust In The Wind with TBL</a><p><br /></p>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-67148307017781138292020-12-26T19:20:00.007-05:002020-12-26T19:20:58.475-05:00Airdyne and Alias<p> Airdyne Warm-Up <br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-SY7td14iCKc/X-fTQPLDdlI/AAAAAAACjJc/eHTfuht07Ro068Zj0oBSClXXMQE8hRAWQCPcBGAsYHg/s4032/IMG_5799.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://1.bp.blogspot.com/-SY7td14iCKc/X-fTQPLDdlI/AAAAAAACjJc/eHTfuht07Ro068Zj0oBSClXXMQE8hRAWQCPcBGAsYHg/w400-h300/IMG_5799.HEIC" width="400" /></a></div><br /><br /><p></p><div class="activity-description expanded" style="height: 142px;">The Alias<div class="content">
<p>5 Rounds
<br />5 Front Squats
<br />20 Plank spiders
<br />10 Push-ups
<br />20 Cal Row</p><p>18:41 <br /></p><p>Airdyne Cool Down <br /></p><p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-bqWAY7KRWnA/X-fTQCoGBDI/AAAAAAACjJc/psdN2V-j_P8zkdPRRU6JtBD8QmkZDjL8wCPcBGAsYHg/s4032/IMG_5798.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://1.bp.blogspot.com/-bqWAY7KRWnA/X-fTQCoGBDI/AAAAAAACjJc/psdN2V-j_P8zkdPRRU6JtBD8QmkZDjL8wCPcBGAsYHg/w480-h640/IMG_5798.HEIC" width="480" /></a></div></div>
</div>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-14858697488823182542020-12-25T18:53:00.001-05:002020-12-26T19:15:58.462-05:00Catch Up Post<p> Dec - 23 - Needed to put a lot of KM's in to hit the Concept2 100k mark. </p><p><br /></p><p>I had about 22K+ to finish so I banged out 15k and then I did another 7k thinking that was enough. I checked later in the day and found I was 600M short so went and did another 1K.</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-w5azjJysWwc/X-fN85IOhVI/AAAAAAACjIA/0CpEOqAFwu8aTAw9S_An-83sF-KQzuWqQCLcBGAsYHQ/s1169/Screen%2BShot%2B2020-12-26%2Bat%2B6.54.37%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1169" data-original-width="1012" height="400" src="https://1.bp.blogspot.com/-w5azjJysWwc/X-fN85IOhVI/AAAAAAACjIA/0CpEOqAFwu8aTAw9S_An-83sF-KQzuWqQCLcBGAsYHQ/w346-h400/Screen%2BShot%2B2020-12-26%2Bat%2B6.54.37%2BPM.png" width="346" /></a></div><br /><p>Dec24 = Swift ride with Jesse and Tom L. - Rode to the Top of Ven-Top</p><p>Up was a 13.5 Mile slog at 6-7mph! Down was 40-50mph.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-_9SOSXLnvuM/X-fOWjGEjrI/AAAAAAACjII/vbyWZGERwmY--CBHOUDceEM-MwPgqc1lQCLcBGAsYHQ/s459/Screen%2BShot%2B2020-12-26%2Bat%2B6.55.53%2BPM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="313" data-original-width="459" height="435" src="https://1.bp.blogspot.com/-_9SOSXLnvuM/X-fOWjGEjrI/AAAAAAACjII/vbyWZGERwmY--CBHOUDceEM-MwPgqc1lQCLcBGAsYHQ/w640-h435/Screen%2BShot%2B2020-12-26%2Bat%2B6.55.53%2BPM.png" width="640" /></a></div><br /><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p>Tris was much faster. Need to keep working on my climbing.</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-lsKiqmEbKOQ/X-fSIJmChSI/AAAAAAACjIk/otVIaf_R4PIyS4IJqtl0yldzSGDO_jKkgCLcBGAsYHQ/s979/Screen%2BShot%2B2020-12-26%2Bat%2B6.59.37%2BPM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="202" data-original-width="979" height="132" src="https://1.bp.blogspot.com/-lsKiqmEbKOQ/X-fSIJmChSI/AAAAAAACjIk/otVIaf_R4PIyS4IJqtl0yldzSGDO_jKkgCLcBGAsYHQ/w640-h132/Screen%2BShot%2B2020-12-26%2Bat%2B6.59.37%2BPM.png" width="640" /></a></div><br /> <p></p><p> </p><p> XMAS Day - <span style="font-weight: normal;">SAS - France 75km</span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-uE9qb0AtflI/X-fPMSlfocI/AAAAAAACjIU/OTafwf0g49IR01leTqiFOxXqtoHpgrtPQCLcBGAsYHQ/s477/Screen%2BShot%2B2020-12-26%2Bat%2B6.57.25%2BPM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="309" data-original-width="477" height="414" src="https://1.bp.blogspot.com/-uE9qb0AtflI/X-fPMSlfocI/AAAAAAACjIU/OTafwf0g49IR01leTqiFOxXqtoHpgrtPQCLcBGAsYHQ/w640-h414/Screen%2BShot%2B2020-12-26%2Bat%2B6.57.25%2BPM.png" width="640" /></a></div><br /><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p class="text-title1 marginless activity-name" style="text-align: left;"><br /><span style="font-weight: normal;"></span></p><p><br /></p>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-14001958004256602002020-12-21T11:18:00.004-05:002020-12-21T11:18:49.028-05:00 3k, 2k, 1k Go....<p> 3k, 2k, 1k Go.... </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-bbK9_RGeHtg/X-DKx40v_VI/AAAAAAACjCg/vuv2f_APbRMGbZ0Hbfdysu_S5otZYCsEQCPcBGAsYHg/s3020/IMG_5780.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2962" data-original-width="3020" src="https://1.bp.blogspot.com/-bbK9_RGeHtg/X-DKx40v_VI/AAAAAAACjCg/vuv2f_APbRMGbZ0Hbfdysu_S5otZYCsEQCPcBGAsYHg/s320/IMG_5780.HEIC" width="320" /></a></div><br /><p></p>
<div class="activity-description expanded" style="height: 142px;">3000m easy row warmup <br /><div class="content">20 db press<br /> 20 pushups<br /> 10 pullups <br /> <br /><br />2000m row at 75-80% pressure <br />15 pushups<br /> 20 DB Snatch<br /> 10 kettlebell swings <br /> <br /><br />1000m row at 75% pressure </div><div class="content">10 pushups </div><div class="content">40 Sandbell situps </div><div class="content">500m row at 100% pressure</div>
</div>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-57101570345008375412020-12-20T11:18:00.002-05:002020-12-21T11:27:20.706-05:00Group Ride on Zwift<h2 style="text-align: left;"> Group Rides</h2><h2 class="text-title1 marginless activity-name" style="text-align: left;"><span style="font-size: small;">Meetup at Watopia Big Loop</span></h2><h2 class="text-title1 marginless activity-name" style="text-align: left;"><span style="font-size: small;"><span style="font-weight: normal;">Much more climbing than I expected. <br /></span></span></h2><h2 class="text-title1 marginless activity-name" style="text-align: left;"><span style="font-size: small;"><span style="font-weight: normal;"><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-I2daXOi-TMo/X-DMOQZ5yDI/AAAAAAACjC4/bAbxdPGw6UYtjVOMNZDv6157vMB_pb38QCLcBGAsYHQ/s444/Screen%2BShot%2B2020-12-21%2Bat%2B11.18.32%2BAM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="317" data-original-width="444" height="285" src="https://1.bp.blogspot.com/-I2daXOi-TMo/X-DMOQZ5yDI/AAAAAAACjC4/bAbxdPGw6UYtjVOMNZDv6157vMB_pb38QCLcBGAsYHQ/w400-h285/Screen%2BShot%2B2020-12-21%2Bat%2B11.18.32%2BAM.png" width="400" /></a></div><br /> </span></span></h2><h2 class="text-title1 marginless activity-name" style="text-align: left;"><span style="font-size: small;"><span style="font-weight: normal;"> </span></span></h2><h2 class="text-title1 marginless activity-name" style="text-align: left;"><span style="font-size: small;"><span style="font-weight: normal;"> </span></span></h2><h1 class="text-title1 marginless activity-name"><span style="font-weight: normal;"><span style="font-size: small;"> </span></span></h1><h1 class="text-title1 marginless activity-name"><span style="font-weight: normal;"><span style="font-size: small;"> </span></span></h1><h1 class="text-title1 marginless activity-name"><span style="font-weight: normal;"><span style="font-size: small;"> </span></span></h1><h1 class="text-title1 marginless activity-name"><span style="font-weight: normal;"><span style="font-size: small;"> </span></span></h1><h1 class="text-title1 marginless activity-name"><span style="font-weight: normal;"><span style="font-size: small;"> </span></span></h1><p class="text-title1 marginless activity-name" style="text-align: left;"><b><span style="font-size: small;">Cruising the Tempus Fugit</span></b><span style="font-size: small;"><span style="font-weight: normal;"> </span></span></p><p class="text-title1 marginless activity-name" style="text-align: left;"><span style="font-size: small;"><span style="font-weight: normal;"><br /></span></span></p><h2 class="text-title1 marginless activity-name" style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-pCgnQ85qlGw/X-DMOdZsK7I/AAAAAAACjC0/g7ZYDh8Gz_UJ9SKFNXwxf117Tq2vgxUvACLcBGAsYHQ/s428/Screen%2BShot%2B2020-12-21%2Bat%2B11.17.53%2BAM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="311" data-original-width="428" height="291" src="https://1.bp.blogspot.com/-pCgnQ85qlGw/X-DMOdZsK7I/AAAAAAACjC0/g7ZYDh8Gz_UJ9SKFNXwxf117Tq2vgxUvACLcBGAsYHQ/w400-h291/Screen%2BShot%2B2020-12-21%2Bat%2B11.17.53%2BAM.png" width="400" /></a></div></h2>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-50326854005771478562020-12-19T11:27:00.001-05:002020-12-21T11:32:14.807-05:00Ride around Yorkshire the Royal Pump Room 8<h3 style="text-align: left;"> Ride around Yorkshire the Royal Pump Room 8</h3><h4 style="text-align: left;">Lots of climbing! <br /></h4><h3 style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-QcTuPkUq36w/X-DNtdbRmwI/AAAAAAACjDE/sz6fqV0mRRMDdkf2_cDoBmSjyGucC6kHgCLcBGAsYHQ/s444/Screen%2BShot%2B2020-12-21%2Bat%2B11.28.02%2BAM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="316" data-original-width="444" height="456" src="https://1.bp.blogspot.com/-QcTuPkUq36w/X-DNtdbRmwI/AAAAAAACjDE/sz6fqV0mRRMDdkf2_cDoBmSjyGucC6kHgCLcBGAsYHQ/w640-h456/Screen%2BShot%2B2020-12-21%2Bat%2B11.28.02%2BAM.png" width="640" /></a></div><br /> </h3><h2 style="text-align: left;"> </h2>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-49608714997991120832020-12-16T12:33:00.003-05:002020-12-16T12:33:41.519-05:00DIRT WATTS Up Wednesday & Rowing<p> Dec 15- Off Day </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Mdf9Z0CYNlM/X9o7f6NOJiI/AAAAAAACi5s/NwwtvQPSSIw2A9ney8q-6Hs2LY-x8gKaACPcBGAsYHg/s4032/IMG_5748.HEIC" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://1.bp.blogspot.com/-Mdf9Z0CYNlM/X9o7f6NOJiI/AAAAAAACi5s/NwwtvQPSSIw2A9ney8q-6Hs2LY-x8gKaACPcBGAsYHg/w300-h400/IMG_5748.HEIC" width="300" /></a></div><br /><br /><p></p><p>Dec 16 - </p><p>Row - 2,500M Warmup</p><p>DIRT WATTS Up Wednesday</p><p>Row 2,500m Warm-Up</p><p>10 Min ABS</p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p>More work on the wall logo to get it cleaned up.</p><p></p><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><br /><p></p>
<table><tbody>
<tr><td><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-h-MtP8UiUBg/X9o72IHKwGI/AAAAAAACi6A/76FDnJLqK88s_BBaP7EdTJPBOGkWi3pqgCPcBGAsYHg/s4032/IMG_5743.HEIC" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://1.bp.blogspot.com/-h-MtP8UiUBg/X9o72IHKwGI/AAAAAAACi6A/76FDnJLqK88s_BBaP7EdTJPBOGkWi3pqgCPcBGAsYHg/w240-h320/IMG_5743.HEIC" width="240" /></a></div></td><td><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-HfiDNJuLrcc/X9pD5u3XjKI/AAAAAAACi6c/Z7QBUE4yOhMHCLmcbG9l5t43gneKoHAPgCPcBGAsYHg/s4032/IMG_5744.HEIC" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://1.bp.blogspot.com/-HfiDNJuLrcc/X9pD5u3XjKI/AAAAAAACi6c/Z7QBUE4yOhMHCLmcbG9l5t43gneKoHAPgCPcBGAsYHg/s320/IMG_5744.HEIC" /></a></div></td></tr></tbody></table>
<br />Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-6106858720116430122020-12-14T12:26:00.000-05:002020-12-14T12:26:12.818-05:00To the Bench & Back<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-i3w4H-AY9xA/X9efloKEgHI/AAAAAAACi3U/_8tGy8f7AIAZNSxbwHviPccfPESiXeByACPcBGAsYHg/s4032/IMG_5728.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://1.bp.blogspot.com/-i3w4H-AY9xA/X9efloKEgHI/AAAAAAACi3U/_8tGy8f7AIAZNSxbwHviPccfPESiXeByACPcBGAsYHg/w400-h300/IMG_5728.HEIC" width="400" /></a></div>To the Bench & Back<p></p><p>Row 250m, 500m, 750m, 1000m</p><p>10 Reps bench Press</p><p><br /></p><p>Cash Out - 2k Row<br /></p>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-83188851573154701132020-12-13T21:28:00.003-05:002020-12-13T21:28:30.281-05:00Row Bootcamp and them 250 on the spin - Wall Mural <p>Tried out an App called Regatta by Regatta Fitness offers live and on-demand rowing classes. Offers </p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-J0fltcRI8IU/X9bMtM4YPMI/AAAAAAACi1k/p_u9MTmq6MsJaUgHnHm7vqWEuHjC-_nBgCPcBGAsYHg/s4032/IMG_5716.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" src="https://1.bp.blogspot.com/-J0fltcRI8IU/X9bMtM4YPMI/AAAAAAACi1k/p_u9MTmq6MsJaUgHnHm7vqWEuHjC-_nBgCPcBGAsYHg/s320/IMG_5716.HEIC" width="320" /></a></div><br />bootcamp style classes. The bummer was that my workout wasnt saved to Strava or Concept2 Log.<p></p><p>Row - 4365 Meters at 1:59 pace</p><p>Followed by -<br /></p><p><b>250 on the spin</b><br />5 rounds<br />20 Back Squats<br />20 Pushups<br />10 Plank knees to Elbows<br />2k Airdyne<br /><br />Total time- 25:04 </p><p><br /></p><p>Started work on painting the Logo on the HSPU Wall today. Created the stencil and put the base layer of paint down.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-k8NqiQGj_yo/X9bNlC9Wq-I/AAAAAAACi10/pG8-S8CXpP4UnvA8rjHNR5qtGT3uJz83ACPcBGAsYHg/s4032/IMG_5719.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://1.bp.blogspot.com/-k8NqiQGj_yo/X9bNlC9Wq-I/AAAAAAACi10/pG8-S8CXpP4UnvA8rjHNR5qtGT3uJz83ACPcBGAsYHg/w480-h640/IMG_5719.HEIC" width="480" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-M6ECAwjYfUI/X9bNlFFTbAI/AAAAAAACi10/nu-jvOKkdmg7pTKX5qDo_Gi55TfQGTZfACPcBGAsYHg/s4032/IMG_5718.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://1.bp.blogspot.com/-M6ECAwjYfUI/X9bNlFFTbAI/AAAAAAACi10/nu-jvOKkdmg7pTKX5qDo_Gi55TfQGTZfACPcBGAsYHg/w640-h480/IMG_5718.HEIC" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-BjUvaTVGFDI/X9bNlIRcgRI/AAAAAAACi10/YEPZ66pSCsor8Jc6I5mIEaZp7HaMn5aBQCPcBGAsYHg/s4032/IMG_5717.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://1.bp.blogspot.com/-BjUvaTVGFDI/X9bNlIRcgRI/AAAAAAACi10/YEPZ66pSCsor8Jc6I5mIEaZp7HaMn5aBQCPcBGAsYHg/w480-h640/IMG_5717.HEIC" width="480" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-HMOeBfHTX8s/X9bNlHu3U0I/AAAAAAACi10/00CSRDohgToadcqHdzPByOQfgYNCMorlACPcBGAsYHg/s4032/IMG_5724.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="640" src="https://1.bp.blogspot.com/-HMOeBfHTX8s/X9bNlHu3U0I/AAAAAAACi10/00CSRDohgToadcqHdzPByOQfgYNCMorlACPcBGAsYHg/w480-h640/IMG_5724.HEIC" width="480" /></a></div><br /><p><br /></p><p></p><p></p><p></p><p></p><p></p><p></p><p></p><p><br /></p><p></p><p></p><p></p><p></p><p></p><p><br /><br /><br /></p>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-11467808252480121692020-12-12T21:12:00.001-05:002020-12-13T21:18:23.087-05:00Ride in the French Countryside - Casse-Pattes<p>Ride in the French Countryside - Casse-Pattes - Ride with Tom L and Dennis M. Lots of fun. Ended up riding those guys and 3 people from Italy.</p><p> </p><div class="separator" style="clear: both; text-align: left;"><a href="https://1.bp.blogspot.com/-zPQUpu95_X8/X9bLVP7ISMI/AAAAAAACi1Y/qVGB_Ebm7kAKGWwiwR_GdE3LqQB3UUqJQCLcBGAsYHQ/s412/Screen%2BShot%2B2020-12-13%2Bat%2B9.14.51%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="317" data-original-width="412" height="492" src="https://1.bp.blogspot.com/-zPQUpu95_X8/X9bLVP7ISMI/AAAAAAACi1Y/qVGB_Ebm7kAKGWwiwR_GdE3LqQB3UUqJQCLcBGAsYHQ/w640-h492/Screen%2BShot%2B2020-12-13%2Bat%2B9.14.51%2BPM.png" width="640" /></a></div><br /><p></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-RHIUpXw8fmc/X9bKfgGWBpI/AAAAAAACi1Q/n0lCiprmqNwvAUccUOwhz1RUw05Rid0tgCPcBGAsYHg/s1920/IMG_5715.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1920" height="360" src="https://1.bp.blogspot.com/-RHIUpXw8fmc/X9bKfgGWBpI/AAAAAAACi1Q/n0lCiprmqNwvAUccUOwhz1RUw05Rid0tgCPcBGAsYHg/w640-h360/IMG_5715.JPG" width="640" /></a></div><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-1CCRYCRitDo/X9bKfn-PpNI/AAAAAAACi1Q/uSgvGXjTVUoBIfo5KIjZTGxmJTTMBuyGwCPcBGAsYHg/s4032/IMG_5711.HEIC" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="480" src="https://1.bp.blogspot.com/-1CCRYCRitDo/X9bKfn-PpNI/AAAAAAACi1Q/uSgvGXjTVUoBIfo5KIjZTGxmJTTMBuyGwCPcBGAsYHg/w640-h480/IMG_5711.HEIC" width="640" /></a></div><br /><p><br /></p>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-44968037809680645882020-12-11T15:02:00.004-05:002020-12-11T15:02:52.058-05:00Row Down<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-_lz5m2lK9NQ/X9PQUu5rfbI/AAAAAAACixk/D5NenvkvI8YRFdFXaZa4uy_VWF11JvP-gCPcBGAsYHg/s4032/IMG_5707.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://1.bp.blogspot.com/-_lz5m2lK9NQ/X9PQUu5rfbI/AAAAAAACixk/D5NenvkvI8YRFdFXaZa4uy_VWF11JvP-gCPcBGAsYHg/w400-h300/IMG_5707.HEIC" width="400" /></a></div> Airdyne Warm-Up<br /><p></p><p>Row Down
<br />6 Rounds
<br />30 Plate G2OH
<br />300M Row
<br />20 DB Toe Touch
<br />300M Row
<br />20 Single Leg DL
<br /> </p><p> </p><p>followed by 1k Row</p>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0tag:blogger.com,1999:blog-5030511430803199638.post-35900755064446688482020-12-10T19:58:00.001-05:002020-12-10T19:58:08.892-05:00Resting and Riding<p>A rest day followed by some time back on the bike. <br /></p><p>Dec 8 - Rest Day</p><p>Dec 9 - <a data-field-name="name" href="https://www.strava.com/activities/4450011990">DIRT Watts Up Wednesday Ride (C)</a></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-s1U8CykG2cM/X9LD2zakLzI/AAAAAAACiwk/oRv-wviPPmQpNbdk2rvW1TV25gqyEzAhgCLcBGAsYHQ/s442/Screen%2BShot%2B2020-12-10%2Bat%2B7.54.11%2BPM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="314" data-original-width="442" height="284" src="https://1.bp.blogspot.com/-s1U8CykG2cM/X9LD2zakLzI/AAAAAAACiwk/oRv-wviPPmQpNbdk2rvW1TV25gqyEzAhgCLcBGAsYHQ/w400-h284/Screen%2BShot%2B2020-12-10%2Bat%2B7.54.11%2BPM.png" width="400" /></a></div> <p></p><p> </p><p> </p><p> </p><p> </p><p> </p><p> </p><p> </p><p> </p><p>Dec 10 - <a data-field-name="name" href="https://www.strava.com/activities/4454091037">Roll with Castelli - After Party (C)</a></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-1TS-rAIX94w/X9LD268BVkI/AAAAAAACiwg/nBi-M8LgEOsgTe-rX4IlQPDA1JG1HJ1WwCLcBGAsYHQ/s446/Screen%2BShot%2B2020-12-10%2Bat%2B7.54.36%2BPM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="313" data-original-width="446" height="281" src="https://1.bp.blogspot.com/-1TS-rAIX94w/X9LD268BVkI/AAAAAAACiwg/nBi-M8LgEOsgTe-rX4IlQPDA1JG1HJ1WwCLcBGAsYHQ/w400-h281/Screen%2BShot%2B2020-12-10%2Bat%2B7.54.36%2BPM.png" width="400" /></a></div> <p></p><p> </p><p> </p><p> </p><p> </p><p> </p><p> </p><p> </p><p> </p><p>Tomorrow I will get back to a more regular workout routine but it was fun to ride. </p><p><br /></p><br /><br /><p><br /></p><p> </p>Johnny Crossfithttp://www.blogger.com/profile/04502021505338676073noreply@blogger.com0