Drove up to Loomis, which is not all that far away compared to West Branch. People told me it was hilly, but I was skeptical. I started in Coleman and rode a few miles out on the rail trail. Turned North on Loomis Rd and for the next 20 minutes or so, I laughed to myself that these slight undulations are what Midlanders think hills are. Then, they started getting better... just about the time I was going to turn around. (I got a few good ones in) Next time, I'll plan to actually start in Loomis. It was a beautiful, sunny, warm day, but the wind was ridiculous. A few cross winds threatened to knock me over. I shifted up at the hills and attacked each one to build strength.
Warm-up: JJ-Squat-MC-JS Mountain climbers weren't happening with ankle so I changed to sampson stretch
Strength: Front Squat 5x5 every 3 min 75*85*95*105*115
Workout - For time: 50 dead lift 40 pull ups 30 front squat 20 ring dips 10 thrusters
All weights had to be the same, so I was limited by thrusters and did 65 lb. Subbed ring rows for pull ups to try to get my strength up - bands weren't doing it. Time: 11:47
Extra: 12 rounds of 0:30 on 0:30 off KB swings - did 35 lbs Total reps: 182
Run3:30 [3] 0.25 mi (14:01 / mi)
Well, I tried to run after cross fit, thinking I'd be nice and warmed up. It was still very limp-y so I called it after a quarter mile.