How I Spent My Spring Vacation

Mom on her new bike.

Tuesday

We travelled downstate to be with my Mom.  Tuesday we fit in a bike ride and a WOD at CrossFit Worthy.  Jeremy's programming is excellent.  Today we covered a lot:

Warm-up

• 5 Push ups
• 5 Ring Rows
• 5 HSPU
• 10 Donkey Kicks

Inverse Tabata

• Handstand hold or single arm handstand hold

Weightlifting

• Shoulder Press (5×5; @ 70%; 1:15 rest)
• Pendlay Row (5×5; @ Moderate Weight (+5-10#); 1:15 rest )

Metcon

:20 on/1:00 off x 5 rounds each

• Air Bike
• Rower
• KB Swing 124/88#

Wednesday

Mountain Biking

Luton Trails near Rockford MI were in great shape.

They weren't muddy at all.

Here's a map.

Thursday

What a pretty new top.

WOD
3 rounds of 
1000m Row

Back at CFW.  My results.  Time, stroke rate, pace:

4:23.4
23 s/m
2:11.7/500m

4:10.4
25 s/m
2:05.2/500m

3:55.3
28 s/m
1:57.6/500m

The last 1000 meter piece.

Sunday

We both have a bit of a belly.

Shootim

Sunday found us back home in the UP.  Ground work translated well under saddle.  To teach the leg position to move the hips, I used the whip cues under saddle that we had done on the ground.

Monday

Relaxing at the end of a good workout.

Shootim

More of the same.   This time, I had Jack to coach me under saddle, plus we added work at the canter.  Shootim's attitude was great.  He may not have gotten everything right, but he hung in there and kept trying.

Another thing that yielded benefits was not using a chain over his nose on the lunge line. With just a rope, he was less likely to balk and more willing to try.