As we are heading back East we recounted the lessons we learned this weekend:
Heavenly 'The Face' before our drop-in
We had the largest winter storm warning for the weekend so the group headed up to Squaw Valley today to avoid 100mph winds in Heavenly. The snow at Squaw was the best I had all season and far better than Vail. The storm reduced visibility to a few dozen feet for most of the runs in the pounding snowstorm. Enjoying KT-22 mountain’s hospitality we were practically doing over 3 hours of Tabata runs of 20-30 seconds of all out riding with 10-15 second breaks. The conditions may have been labeled treacherous but we enjoyed every minute of it despite some serious tumbles…
Our first day at Heavenly this weekend started at South Tahoe Crossfit for a great warmup for the mountain. Great box around several real estate offices and pizza shops. The snow was a little wet and the snowboards sticky but I would always trade a bad day of riding for 100 burpees.
WarmUp
5 rounds of Cindy
– 5 pullups
– 10 pushups
– 15 squats
MetCon
3 rounds:
– 800m run or 1000m row
– 50 situps
– 50 superman
TIME: 27:48
Eight of us headed up to Heavenly at Lake Tahoe for a long weekend to celebrate the 7 feet of snow that fell recently… Apparently there is more coming tonight judging from the storm clouds. First thing on arrival we registered with South Tahoe CrossFit (we sure know our priorities) and tomorrow we’re off to the ridge. Must be tired this morning as my baseline WOD was much slower than usual. Maybe I need some snow under my feet…
Tamas Baseline WOD
For time:
– 50 pushups
– 10 situps
– 40 pushups
– 20 situps
– 30 pushups
– 30 situps
– 20 pushups
– 40 situps
– 10 pushups
– 50 situps
TIME: 8:57
I’m a big fan of great warmups and CrossFit Palo Alto sure knows how to get you ready… Other clubs may have a strength day and a metcon day but at CFPA they have a strength component to the WODs every day. Pretty cool… I also got to play with some amazing, futuristic technologies at our Silicon Valley Labs and briefly woke up my inner tech geek.
Strength
Zercher Squats 5-3-3-1-1 (215lbs)
MetCon + Endurance
6 round Tabatas of:
– ring rows
– grasshoppers
– shuttle runs 20ft
– dumbbell snatches 40lbs
SCORE: 37 (sum of lowest score in each Tabata round)
