Took 20 lbs of gear, 4lbs of which were ankle weights.  3700ft elevation gain.  Terrain slowed the hike significantly at certain points. Distance:8.67 miles Elapsed Time:4:47:15 Avg. Speed:1.8 mph Avg. Pace:33′ 08″ per mile
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Tim and I took a relatively relaxed 26 mile ride today, averaging 16.5 MPH. Tim was already fatigued at the start of the ride; Jason felt in good form but his erector spinae began to tighten late in the ride.
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Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca Tuck Jumps: 3×10 Deadlift: 8×135, 5×225, 5×235 Thrusters: 10×95, 6×135, 2×145 Weighted Pullups: 3×5 w/10# Weighted Dips: 8 reps, 4 reps w/10#, 2 reps w/25#, 14 reps
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Did CrossFit’s benchmark workout “Elizabeth” today (with full squat cleans). Time was 8:06. I definitely felt some extra work in the core with this one today; the limiting factor was a combination of clean form (I don’t like getting into a section of bad form) and anaerobic fatigue. That said, a time under 7...
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Speed and general conditioning workout with Tim just-returned from Yosemite. Start with running barefoot across Jason’s backyard (with cones set up 30m apart): strides, power skips, and Carioca to warmup 30m sprints at 85%, then 90%, and finally two at 100% (each coming in at around 4.5 seconds on relatively slick grass for both Tim and Jason) 10x...
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Dynamic warmup: RDL walk, lunge walk w/ extension, 3×15 yrd carioca, 2×100m jogs Bounds: 4×15 yrds Power skips: 4×15 yrds 14×100m sprints (1 min rests): 20.40s 19.79s 19.13s 18.78s 18.54s 18.56s 18.62s 18.94s 19.26s 18.56s 18.24s 18.06s 18.50s 18.56s Pushups: 4×25
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