I'm training for a Hyrox race in a month. Today was a high heart rate test.

 

I'm training for a Hyrox race in a month.

Today was a high heart rate test.




Check this out.

For Time:
100 meter run
20 meters burpee broad jumps
10 thrusters with a 50lb sandbag
200 meter run
40 meters burpee broad jumps
10 thrusters with a 50lb sandbag
300 meter run
60 meters burpee broad jumps
10 thrusters with a 50lb sandbag
400 meter run
80 meters burpee broad jumps
10 thrusters with 50lb sandbag
TIME 27:43

What was the goal today?

Run. On sloppy, sad legs.

Practice compromised running, using your Recovery Breathing Protocol, and DO NOT let the run become a pity party.

I think that's the most burpee broad jumps I've ever done in one WOD. I started with a jump back, jump up on round 1. By round 4 it was a step back, flop down, take 3 heaving breaths, kneel and step up. But it's interesting that every 10 meter segment still took 6 reps.

I did 200 meters in 120 jumps. I was happy with that consistency despite the discomfort.

Surprises? The sandbag thrusters. They hit the heart rate like a hammer.

I was forced to rest on round 3 for about 40 seconds between the burpees and the bag. I had set a goal to do them unbroken and needed a moment to regain composure. My forearms were jacked from the burpees and the shape of the sandbag was forcing me to pinch grip it and the lactic acid was....unpleasant.

Time to eat, rest and take care of some coaching clients.

Back again tomorrow for 29 Days Out.

How's your training going?

My last Hyrox race I made the podium!





Comments

Post a Comment

Popular posts from this blog

The Playbook: How I Made The Podium In My First Hyrox Race At Age 58

Image
How I Made The Podium In My First  Hyrox Race At Age 58 Christmas 2025 my buddy Vaughan texts me. 11 weeks.  Time to LOCK IN. TRAINING  I trained 4 times per week at regular CrossFit classes, plus I went to the Saturday morning team training to work out with Vaughan on station transitions. TRAINING NOTES:   with approximately 10 weeks of prep, we got to train both classic CrossFit classes and specialized Hyrox sessions.   In practice there were no real concerns as to completing a station, just logistics and recovery.  The focus was always running on compromised legs. I always seemed to die on the run after the sandbag lunges. Definitely room to improve. Training THAT hard 4-5 times a week requires fuel.  But eating pizza and beer is a recipe for disaster. Boring. That best describes my eating profile.   I’m 5’7”, and 148 pounds of twisted steel and sex appeal. On January 2nd I cut all beer and wine out of my diet for 10 weeks. I love to float...
Read more

The Simple Nutrition Rule Every Exhausted Mom Needs: Why New Moms Shouldn't Do Rigid Meal Plans

Image
She shook her head violently.  “Coach, ain’t nobody got time for that!” Kayleigh had just gone through my meal prep plan.  She was 29, and a mom to a 14-month-old daughter Violet. She was 15 days into CrossFit. I took the 8-page workbook and set it on the bench away from us. The words of my first coach echoed in my mind.  “A man convinced against his will is of the same opinion still.” There was no way a new mom was going to start tracking macros, meal prepping, and taking boxes of chicken, rice and broccoli in her purse with her. I could sense her frustration.  She was surviving on Cheerios that fell on the floor and carrot sticks. Kayleigh was a woman’s woman.  5’9” and 177 pounds.  Her husband was a metal worker and a volunteer fireman.  And she worked at a factory making truck bumpers before her daughter arrived.  She was strong under those big sweaters and hoodies. We began the negotiation.  “Would you be willing to eat 1 steak every sin...
Read more

When Someone Pranks the Gym’s Toughest Athlete with One Direction

Image
I saw the anger flow across her face like lava from a volcano. Daisy turned beet red, and stormed across the gym.  She grabbed the iPhone 4 and yanked it out of the speaker jack. “Who put this shit on?” My 7:30 pm CrossFit class was filled with twenty-somethings and 2 moms.  It was a dynamic class with lots of tattoos, swearing, and sweating. Daisy was the self-appointed team captain.  She had a “strong personality”. When it came to the music, the class listened to what she wanted to listen to. I was her favorite coach.  Partially because I indulged her temper.  And perhaps because we shared a similar taste in workout music. Whenever I put on “Big Poppa” by Notorious B.I.G she dropped the barbell and started dancing. What had gotten Daisy so worked up? Someone had played a delicious practical joke.  They had queued up “What Makes You Beautiful” by One Direction.  And put it on an endless loop. The first time it played no one noticed because the whole...
Read more