No 13. baby

Had my bike class last night. I am not a good bike mechanic! But i am learning more about my bike than I knew before. Mostly I think this class will help me notice when things are going wrong on my bike so that I can take it into the bike shop and let them repair it! Also I am learning so things to do when something happens and your out on a ride just to get yourself home. I've got everything drive train for next week and then I am done.

I was tired this morning, had a long day yesterday and we got more snow. the foot was a little stiff and sore.

Crossfit WOD

10 rounds of
10 air squats
10 Knees to elbows
10 pushups

20 kettlebell snatches @ 35 pounds

I was going to do a 30 minute amrap after this but as I was setting up my bar my foot start to pinch. I tried to walk it off. Not sure what that was about. if it is just part of the healing process or if i did something to it. Overall my foot has been much better. Gotta say I am happy I bought the grips they really make a difference with bar work.

Bike wod -
5 minute warmup -
10 rounds of 1 minute on 1 minute off
10 minutes on, 2 minutes off
10 rounds of 1 minute on 1 minute off
10 minutes on
5 minute cooldown

I crushed this wod. I really did it as hard as I could. Felt great, well sorta. Probably the best ride i've had since before the surgery.
covered just over 13 miles. Had a high cadence for the warmup and cooldown. Used a hard gear for the 1:1 - got the HR up high which stayed up through the 10 minutes on segments even though i dropped the gear a bit and tried to keep the cadence higher. no issues with the foot or the ankle.

meal 1 - 2 slices hemp bread cashew butter
meal 2 - clif buidler bar
meal 3 - vega wfo w/coconut water
meal 4 - tofu, broccoli, carrots
meal 5 - seitan, pinto & black beans, red, yellow and green bell peppers

foot is feeling a little achy tonight.