Jim and I took a nice ride yesterday and enjoyed some of the best weather we've had this year. There was quite a bit of wind but it was sunny and mild. We were both a bit sore and tired going into it so we poked along easy and only did about 32 miles. Saturday I rode over at the campus before hitting the gym to work shoulders for a little while. I'd planned on riding < 90 minutes and keeping the effort hard. The warm up felt crappy, no power, no speed and sore legs. On lap 5 I started pushing harder up the climb, all out of the saddle, 10 - 15 pedal strokes at a time. After that my power came up and speed increased steadily. I managed to finish out the workout with an avg speed of 17.1, which while not impressive was the best I've delivered in a while.  




WODs


Monday 6-18. Overhead squats! EMOM (20) x 3. This was fantastic. Partnered with John, went with 75#. Got the lockout dialed, got the depth dialed dropping onto a medicine ball.


Tuesday. Ring rows, row hard for 20s, jump rope. Meh.


Wednesday. Burgener warm up. Work up to 3 tough sets of 1x hang squat snatch, 3 x OHS. For 6 minutes, EMOM, 2 x 90% front squat from the floor racks. 3 x 50 unbroken wall balls. This is how it went down. Partnered with Chris Williams on 1 and 2. For the FSs we picked up a 3rd guy. Started at 65# and went up by 5s, ended with last 2 sets at 85 & 90. PR. Worked up to 2 sets at 155# in the front squat. Front rack position getting better.




Creatine. Been using this pre- and post-workout. No verdict yet but I am cautiously optimistic.


Weight loss. Slow.