Bike, 14.4, and Some Earth Rocking

DAILY MOTIVATION: “Earth Rocker” by Clutch

This is the title track off of their latest release. Cool video too. Definitely enough to get you up and moving. I listened to this song a lot when I first moved to Washington so I always associate it with the good old PNW and lots of outdoor running!

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DAILY FEATURE

CrossFit Open 14.4 breakdown by Brian Mackenzie and the coaches at Athlete Cell.

Here is the take on 14.4 by the guys from Barbell Shrugged.

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CF ENDURANCE WOD

Reed adding the finishing touches the the aero bars. A little bit of handle bar tape to cover that slick carbon!

Reed adding the finishing touches the the aero bars. A little bit of handle bar tape to cover that slick carbon!

Unfortunately, due to the frigid Washington state weather I had to ride on the electric trainer at the box today. Sick of it. On the bright side of all things biking today I did get into Speedy Reedy and have some adjustments done to the Cervelo! The guys at the shop put on my new aero bars for me and Reed got everything adjusted as far as that goes. We also slid the seat forward a little bit to bring everything a little closer for the new position on the bars. Can’t wait to actually get to ride it! Maybe tomorrow its supposed to be sunny and warm…er.

MORNING SESSION

Warm-up: 25 jumping jacks x 3, leg swings left leg/right leg, ankle rotations, standing-to-bentover hamstring stretch. 10:00 spin at 85-90 RPM.

 Biking: 5K intervals resting 4:00 until form/pace dissipates.

  • Completed 2 iterations 1.) 10:21 and 2.) ?. I pushed the wrong button on the bike and the timer reset. Whoops….

AFTERNOON SESSION

REST, RECOVERY, and MOBILITY!

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