Did a 65 mile hilly ride in Tusc County yesterday. The route was named the "Quadruple Bypass", planned and documented awhile ago by Scott Thor It consists of 11 or so significant climbs with the last 4 coming in quick succession and among the most difficult on the route, hence the name. We had 7 riders for the day and it turned out to be almost perfect riding conditions, sunny and cool with low wind.
I could have used a 27t cog on the rear, but felt fine muscling up the climbs usually near or on the front. It required lower cadence and more muscle than I'd like and by the last two climbs the legs were getting pretty fatigued. Also didn't help doing a heavy thruster workout and a 5k on Thursday. After the climbs, we had a decent length on flat roads to get back to our cars. John Lowry proceeded to tow the group around single file and most of us were pushing to keep in the paceline. Great workout indeed.
I skipped Saturday's Crossfit WOD due to the ride, but decided to do it on Sunday, the 'rest' day .
"Kelly" consists of 5 rounds of the following:
400m run ; 30 box jumps (24" ht) ; 30 wall ball shots (20lbs)
I did this one at home by running on the neighborhood streets, then hitting the garage and doing box jumps on my Craftsman workbench (perfect height and stability!), followed by 45lb thrusters with a barbell since I do not have a medicine ball nor a good 10 ft wall to throw at.
The first round was difficult just burning out the lactic acid from the day before, but last 4 rounds were fine. I beat my old time of ~39 minutes by 7min. My 3yr old daughter was a great coach as she hung out in the garage with me counting out my box jumps and thrusters...great motivation!
Now I'm really anxious to see what's on tap for tomorrow. I'm hoping for a killer WOD like Murph.
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