AM - CrossFit
Str: ME Sumo Deadlifts (only did 70% str effort at #165)
WOD: 4x100 backwards, 100 forwards immediately into
300 single unders
50 GHD sit-ups
30 KB swings #45
20 box jump 20"
PM - CrossFit Endurance Bike Interval
At Sand Hollow Res... Very Hot and Very Windy!!! And plenty of hills too. I controlled the interval based on 90% of my HR max. I wanted to be above 160 but no higher than 175. The hills, wind and heat made my HR come up much easier!
Splits: 6x2M w/ 2 min spin rest
warm-up - HR 125 ave/1.38mi/6:36min (headwind & rollers)
interval 1 - HR 152 ave/2mi/4:31min (rollers & tail wind)
interval 2 - HR 167 ave/.8mi/4:31min (All uphill - very steep)
interval 3 - HR 163 ave/2mi/4:26min (roller and tailwind)
interval 4 - HR 165 ave/2mi/6:28min (uphill & headwind)
interval 5 - HR 171 ave/2mi/5:09min (uphill/down the steep hill & headwind)
interval 6 - HR 168 ave/2mi/5:41min (rollers & headwind)
Cool-down - HR 148 ave / 1.12mi/5:47min (jumped in lake)
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