The busiest week ever – workout recap

Hello!

I’m back! I didn’t fall off the face of the earth!

Did you miss me? 🙂

Last week was THE. BUSIEST.WEEK.

I had a training class for work, I bumped up my workout schedule a little, and Thing 2 graduated from high school!

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Seriously, I needed to come back to work just for the break! Ha!

So, my 50k training plan officially starts next week  (!) and I bumped up my workouts a little to help get me ready.

Coach has built me a training plan that is a hybrid blend of CrossFit Endurance and the principles in Run Less, Run Faster (which is where I had pulled my BQ training plan from back before I got injured and had to stop).

At least 2 days a week will be doubles – running in the morning (speed work and tempo runs) and CrossFit (strength only on those days, no bodyweight met cons) in the afternoon.

Saturdays will be my long runs. *Note to self, it’s time to buy a camelbak!

Rest days are programmed in – Sundays and quite a few Fridays depending on Saturday’s mileage.

Because I’ve only been focusing on the CrossFit and haven’t really been running, I figured it was probably a good time to start throwing the running back into my schedule and I tossed in a couple of doubles since my schedule with the class actually permitted it!

Monday

I didn’t make CrossFit in the afternoon because I wasn’t sure how long the class was going to go. So, I planned a workout out home based on the CrossFit Endurance workout for that day – kettlebell swings and box jumps.

Well, I don’t have kettlebells at home so I did dumbbell swings instead.

4 rounds of 25 dumbell swings (35#) and 25 box jumps (20″).

Holy. Cow.

I finished in 13:00.

Tuesday

I got up to get a short, early morning run in before class. It was awesome! I forgot how much I loved early morning running – the peace, the quiet, the sounds of the birds waking up…. ahhh…

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Then, after class, I headed out to CrossFit where I got to do MORE kettlebell swings and box jumps with some rope climbs thrown in for good measure.

Oh yes.

20 minute AMRAP of 3 rope climbs (15′), 15 kb swings (35#) and 15 box jumps (20″).

I was able to get the first set of 15′ rope climbs accomplished without too much of an issue but the others? Not so much. I went at least halfway on all of them, tried to go higher if I could.

I can’t remember how many rounds I finished – 3? Maybe 4?

Holy sore hands and rope burn!

Wednesday

Wednesday morning was another run – just under 3.5 miles at about a 9:00 minute pace (no picture, sorry).

Then, strength day at CrossFit!

5-5-5-5-5 Back Squats!

Then Handstand holds on the wall (3 attempts).

I did 85-95-105-115-125. And then I tried 135 and got one rep. PR!

For the handstand holds, we all started at the same time and we got a minute rest after the last person dropped before we started the next one. I wasn’t sure how this was going to go because I’d only held for 10 seconds before.

My first one was 35 seconds!! The second one was about 30 seconds and the third was 28 seconds. Whoop!

Thursday

No running this morning as I was back at work trying to catch up on the 3 days I’d missed.

PM CrossFit was 5 rounds of running, wallballs, and ground to overhead.

It was basically 5 rounds (4 minutes each) of a 400m run, 15 wallballs (14#) and 5 ground to overhead (I did 65#).

If you went over the 4 minutes, it became a 20 minute AMRAP.

I got 3 rounds completed within the 4 minute marker but I didn’t make it on round 4. I finished out with a complete 4 rounds and the 5th round run with 4 seconds to spare. Not enough time to even get one wallball.

Wow. What a workout!

Friday

RUNNING!

I took the day off of work so I could get things ready for the graduation. My folks were coming down and there was TONS to be done – including knock out a morning run. 🙂

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I’ll be honest. My legs were BEAT! I certainly wasn’t trying to go fast but I had thought I might go faster. Oh well. I gotterdun and that’s all that matters. 🙂

Saturday and Sunday were rest days – if you want to call running around like a chicken with my head cut off, cooking all day, entertaining, and going to graduation “resting.” 🙂

All worth it.

I’m still working on switching my hours around at work so I’m not sure about the running/doubles this week. I need to get that figured out ASAP because it’s all going down next Monday!

Talk to me: How was your week? How was your weekend? Did you celebrate Father’s Day with family? Did you barbecue?

– jennifer

Jumping high in tall socks :)

Hello, hello!

Happy Thursday before a 3-day weekend!!

long weekend

So, I’m in full swing at my new CrossFit box and let me tell you what, I am totally LOVING it there.

Last night, we started with some skill work – I worked on overhead squats with a 15 pound bar, air squats, stretched my hip flexors, and worked on my handstand holds.

I held one for about 10 seconds!!!

Then, for the WOD, we did a 2k row for time.

We pulled the rowers outside because it was beautiful. Man, I wish I’d taken a picture!

I finished in 8:53.

I’m meh about my time. I know I can do better.

Then, we worked on max height box jumps *3 attempts.

I got to 28″!!!!

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It had to be the socks. 😉

photo credit: Spikes Consulting, LLC

Remember back when I was injured and couldn’t jump?

Remember how excited I was when I jumped 24″ for the first time?

Well, last night I actually pulled off 3 jumps at 28″!

I failed at 30″ because my brain got the better of me but, next time, I’ve got it. 🙂

Oh, and to top it all off, these box jumps came one day after this workout….

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…in which I did all 30 jumps at 24″.

Whoop!!!

Tonight, we do “Helen” – 3 rounds of 400m run, 21 kettlebell swings, 12 pull-ups.

I’m really looking forward to it! Especially the running part.

I haven’t been out for a run (besides warm-ups) since Flying Pig.

We’ll incorporate running into my training plan starting next month. 🙂

Talk to me: Do you have any big plans for the long weekend? Are you going to any barbecues? Is your box doing “Murph” on Saturday or Monday?

We’re doing ours on Saturday. My sailor has agreed to come take some pictures! 🙂

– jennifer

Conquering fears and jumping to new heights!

Hello, hello!

Happy middle-of-the-week day that just happens to have a slightly overplayed but mostly awesome insurance commercial involving a camel! 🙂

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I have big news!

Okay, fine, maybe I’m the only one who thinks it’s big. But, I’m telling you anyway.

I did 24” box jumps today!!!

(See what I did there? Big news? Tall box jumps? No? *le sigh*)

If you remember, I wasn’t doing them for a while because of my injury and it was a little difficult for me to get back on the box jump train because I was scared.  Pain tends to do that to a person. Well, before my injury, I was only doing 20” box jumps.  There was something about the 24” that just made me nervous.  Complete and total mental block.  So, I was just stoked that I was able to overcome the post-injury fear and get back to doing 20” box jumps – no pain, no fear.  And then I saw the WOD today.

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O. M. G.

And, because there were only 10 to do, the prescribed height for ladies was 24”.

So, I grabbed the box and I set it up.  I did my “measuring” trick – okay, I’m sure this is weird but I’ll “measure” the height by putting one foot on the box just to “feel” height and then I’m ready to jump – but was just too scared.  My brain kept getting in the way and telling me it was too high for me to make. I talked to Coach Tracy and she suggested trying a running jump.  I did a couple of those – um, weird – and then just figured I would do step-ups if my brain got back in the way.

I made my way through the workout – I should mention how much I hate burpees lately.  HATE. Seriously, it’s like I’m in slow motion when I do them. What is up with THAT? – and I got to the box jumps.  I was totally WIPED out – I kipped all the pull-ups, btw! GO ME!  I looked at the box and decided to do a running box jump instead of a step up and then I stepped down.  Then, I looked at the box, got ready, jumped as hard as I could, grunted like Monica Seles wishes she could and JUMPED ONTO THE BOX!  It’s all in the war cry!!  I knocked out my 10 in no time and just like that, fear obliterated, back-talky brain shoved aside, and I nailed a PR!

WOOT!

Okay, so, it might have also had something to do with the socks.

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Do you even know how hard it is to take a picture of the back of your legs? The things I do for you people! 🙂

Sometimes a girl just has to wear tall socks. 🙂

Questions: How do you conquer your workout fears?  Do you have any? Have you conquered any? Let me hear your war cry!