Weekly workout recap – running and squatting and rope climbs, oh my!

Hello!!

Happy Saturday!! πŸ™‚

It’s definitely been a tough week as far as workouts are concerned but I did get some running in so I’m not complaining.

My big news of the week is that I registered for a 10k on November 23rd!

I’m super excited – it’ll be my first race since my injury and I definitely have time to get ready. Plus, it’s local and I don’t have to drive very far to get there! #bonus

I’ve got about one more week of easing back into the running and then, I think I’m going to start back with CrossFit Endurance.

I mean, I’ll still slowly add mileage because that’s the safe thing to do but I won’t necessarily have to run just 3 days a week, taking at least a day break between runs.

I’m totally looking forward to getting back to a set schedule and making gains and improvements. πŸ™‚

Monday

AM run

image

Wow, that’s so nice to say that!

I had planned on running at least 2 Β½ miles. I know I ran over 2 but I don’t know exactly how far because …. My knuckle lights were really dim, I encountered an unknown β€œsomething” in the middle of the road in the dark area between street lights and I quietly backed up and went the other direction and, at some point during this event, I hit a button on my Garmin and it stopped recording my run. :/

I’m not sure the lack of distance really matters because my heart rate increased substantially after I backtracked from the β€œsomething” and a bird decided to freak out in a wooded area and, thus, freaked me out! Pretty sure all that adrenaline burned some extra calories. And, I’m pretty sure I looked ridiculous as I was trying to β€œsneak away” from whatever was in the road (honestly, it could have been a trash can but because my knuckle lights were lacking in power, I’ll never know) while simultaneously trying to get away from the crazy bird in the woods. The only thing that would have been more perfect would be if I’d run through a spider web at some point. Picture that craziness. Yep.

Tuesday

6pm CrossFit

Man, oh man, I did NOT eat enough today.

I felt okay throughout the day but I discovered I was really hungry on the way to CrossFit and my protein bar didn’t quite cut it.

I made it through the warm-up and had to grab a Chia bar from my purse. That’s NOT a good sign. :/

This is what we had on the schedule today:

image

It was a really big class – surprising for a Tuesday at 6pm – and my group didn’t make it through all the push jerks. I did 65# (10x) – 75# (10x) – 85# (8x) – 95# (8x) … we didn’t do the 6 – 6.

I finished up the 85# and Coach came over to talk about my form and I realized that I was absolutely STARVING. I mean, I was literally shaking. I grabbed some almonds from my purse and tried not to inhale those.

I never eat at CrossFit and now I’ve just eaten twice?! In less than an hour?! So not good.

I managed the 95# but was thankful we ran out of time because I knew I didn’t have the energy to do more and then try to do the WOD.

For the WOD, I scaled the weight down to 65#. Normally, I would have had that at about 80-85# but I knew my body wasn’t fueled enough for all that. I also grabbed the 12 inch box because I’m still getting back into this jumping business and I knew I’d never make it over a 20 inch box. Not even if I was fueled properly.

I managed 5 rounds (don’t ask me how) and felt like I was going to die the entire time. I was so thankful to be done!

I went home and had 2 bowls of chili (thank goodness for crockpots!!) and made plans to NOT eat too little during the day. I’m not sure what happened. Generally, I make sure to eat enough.

Wednesday

6pm CrossFit

Got to the gym and was signing myself in and one of the Coaches was heading to the grocery store. He asked the other coaches if they needed anything – they said no. He made his way to leave and then came back and asked me if I needed anything. LOL! I told him I ate plenty today so I was all good. I’m glad he asked, though. That was really cool. πŸ™‚

I was sort of looking forward to this workout because it had running but I was also a little nervous about this workout because of the rope climbs and the pistols.

image

I didn’t realize that I needed to be nervous about the warm-up!

Coach had us do 3 rounds, not for time, of run 200m, 10 leg raises, and 10 kick outs.

Those leg raises. Not toes to bar but leg raises. We basically hung from the pull-up bars with the vertical bar at our back to prevent swinging. Then, we had to lift our legs to parallel with the ground. So NOT easy.

This isn’t exactly it but it’s the closest video representation I could find.

Then, the kick outs. Basically, we got into the bottom of a squat and then we were to alternate legs and kick out to a pistol squat. Coach wanted us to do them without holding on to anything. Yeah, right! I had to hold onto the bar otherwise I would just be sitting. Haha

For the WOD, it was supposed to be a 400m sprint but I just ran. I’m not quite at the point of sprinting yet so I didn’t want to push it. Of course, I was the last one to finish but I don’t care. πŸ™‚ For the pistols, I had to use box assistance because it’s been so long since I’ve done them that I lost the little progress I had made.

Basically like these except I used a 24” box and went into a full pistol. The goal was to not touch the floor.

And then, the rope climbs. Ugh. It’s also been some time since I climbed the ropes – a little hard to do that in a boot. πŸ˜‰

I completed everything in the first 2 rounds with barely any time to rest. I was definitely the last one climbing. Then, the last 2 rounds, I only managed 1 in the 3rd round and 1 Β½ in the 4th round. I was trying!

Thursday

I thought briefly about getting up and running but decided against it because of the running last night and tonight’s WOD also had running.

I didn’t want to push it with my foot.

And, I don’t know what it was but my shoulders were SORE from yesterday! I think it was those leg raises combined with the rope climbs. Even woke me up when I shifted in my sleep!

6pm CrossFit

I was actually pretty stoked about this workout!

image

It’s been a while since I was able to do heavy back squats because of the boot. I was looking forward to throwing on some weight and seeing what I could do!

I warmed up with just the bar (10 squats), then we threw 85# on there. Knocked out 5 of those and got down to business. I was sharing a rack with 2 other people and we were all at different levels so we kept pulling plates off and putting plates on. I did 3 at 105# and then did 3 at 115#. I know I could probably go higher but we ran out of time. I’m cool with 115# though – especially since I was so beat up from yesterday’s WOD.

Then, it was time for the WOD. I was definitely looking forward to the running but not the 200 air squats. Finished in 16:31 on jello legs. πŸ™‚

Friday

REST DAY!!!!!

Saturday

Running!!!

I’m up to 3 miles in my rebuilding so I decided to knock out a 5k.

It felt so good to be out running and my miles got progressively faster – 9:29, 8:58, 8:40.

For some reason, my Garmin didn’t record the run.

This isn’t the first time that it’s failed me and I’m starting to get really frustrated by it. I just don’t get it. It’s not like it’s a new watch and I don’t know how to use it.

And, it’s not like the data bank is full because, once it reaches so many runs recorded, it starts deleting the oldest when you save a new one. There’s no way for me to erase all recorded runs without doing them one by one and I just don’t have the time for that. :/

Regardless, it was a beautiful morning and I got to watch the sun rise. #winning

image

 

Talk to me: How was your week of workouts? Did you do anything new or difficult? Did you remember to fuel yourself properly?

– jennifer

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s