I hope everyone is having a great Holiday season!  I have really been enjoying training over the last couple of weeks, and I scored some really cool gear on Christmas that I’m pretty excited about trying out.  First, the Altra Zero Drop Instincts!  I’ve been wanting to try a new shoe for a while now, and I wanted to find something I could run trails and streets with.  I got these for Christmas:


I haven’t ran in them yet, but I did wear them to the gym this morning.  It turns out that the Altra Zero Drop Instincts are a very nice Crossfit shoe!  My feet felt great, they were very comfortable, and are very flat and natural.  I have a 10 mile run scheduled for this Saturday, and can’t wait to see how they work on the road.  The Mississippi Blues Marathon is on January 5th so I’m excited to try them out at the Marathon distance.  Will be hitting the trails after that to get ready for Sylamore, so there will be plenty of opportunity to give these shoes a good beating.

I also got a Garmin Watch!



I haven’t gotten to run with this yet either, but I’m really anxious to try it out on Saturday.  Up until now I’ve always had to ask a running partner what pace we were running at.  It will be nice to be able to have the information for myself.

Anyway, on to the training.  Early last week I was pretty excited because I finally got a couple of Muscle Ups.  I’ve always struggled getting my head through at the top.  Something finally clicked last week and I figured it out.  Today, Muscle ups were back on the agenda.  The workout called for EMOM for 8 Minutes do 3 Muscle ups.  Well, I knew I wouldn’t be able to do that, so I just used it as an opportunity to practice and just did 1 instead of 3.  Here’s a video from this morning.  It’s ugly, but at least I get up there!!  Missed the second one I tried to string together…

For the rest of today’s training…

  • Snatch 3 x 1 @ 95%
  • Clean & Jerk 3 x 1 @ 95%

95 lbs Snatch, once again focusing on form.  175lbs on the Clean and Jerk.  Not my best, but felt pretty good.

Then the Conditioning:

6 x 4 min amraps; rest 4 min between
  • 10 Box Jumps (24/20″)
  • 15 Burpees
  • 25 Wall Ball Shots 12′ (20/14#)
  • Row for meters in remaining time

So to interpret for you, you do 6 4 minute AMRAPs resting 4 minutes in between.  If you get all the way through 1 time, you row for the rest of the 4 minutes.  I got to the rower every round.  30 seconds the first two rounds, then only about 10 seconds for the next 4 rounds.  This is a lot tougher than it looks.  The wall balls were rough with a 12′ target.  Powered through it though.

Ready to get back at it tomorrow and run Saturday.  Stay tuned…