Weekly workout recap – squats, rope climbs & running is trying to break me


It’s finally the weekend!



This week of workouts started out great but didn’t end so fabulously. I’m thankful for the weekend so I can rest.


I kicked off Monday morning with a run. 🙂


I had to go to work so I definitely needed the kickstart.

It felt really fabulous!

I opted out of CrossFit. I’m not really training for anything so I don’t need to do doubles. Besides, I’m still coming back from my injury and I’m not trying to over extend myself. 🙂


Since we had the day off, I decided to take advantage and get another morning run in. #winning


I’d mostly been sticking to the streets in the neighborhood right behind my house but this time, I ventured back out into the town. Felt good to run in old familiar places again!

Again, I opted out of CrossFit because I ran.


No running today.

Which means…

6pm CrossFit!


I was really excited about this workout because of the back squats.

The last time we worked on them was October 23rd and we were working towards our 3 rep max. I got to 115# but am pretty sure I could do more weight.

*side note – if I wasn’t recording my workouts, I would most definitely not have that information right at my fingertips! Write it down!!

After a warm up, we got down to work.  The idea was to stay at the same weight, something pretty close to your 5 rep max so the weight wouldn’t be easy and would likely still be difficult by the time you got down to the final rep.

I loaded 115# on the bar – honestly, I was thinking this might still be a “warm-up” and wanted to see how it felt. Did my 5 reps and decided that was the weight I was sticking to.

I knew my 3RM was higher than 115#!


I had some moments during these squats where my form faltered and my chest dipped forward. I really focused on making sure to drive my knees out and keep my chest up so the movement would be more fluid.

Then, we hopped on the rowers for the WOD – a 1,000m row for time.

Holy smokes, was that tough after all those squats!!

I finished in 4:06.

OH! I forgot to tell you!! During the warm-up (row, run, or bike, 15 GHD sit-ups, 15 GHD hip/back extensions, 15 pull ups, 15 ring dips), I got 4 strict pull ups in a row! PR baby!! 🙂


Dude, it’s cold and I did NOT want to get up and go for a run. Plus, my legs were smoked from yesterday so I hit the snooze and snuggled with my fur babies a little longer. 🙂

6pm CrossFit


I almost skipped this workout.

My legs were super tired from yesterday and running and rope climbs both require legs. Well, except for the legless climbs, but still.

Seriously. I almost drove home after work instead of to the gym.

But, I went.

I was pretty nervous about all those rope climbs. It was just so many!!

I certainly don’t have legless rope climbs so I scaled those.

Hell, not too many people actually have legless rope climbs. Those things are super hard!

For each legless, I did 2 from the plank position (#2 in this video).

Finished the first part in 13:21.

After the 5 minute rest, I started the 2nd half of the workout.

I got through the first 2 rope climbs and headed out the door for the 200m run.

I should add it was FREEZING and it had started to drizzle a little. YUCK!

On the 2nd round, I got through 1 rope climb and had a HUGE raw spot on my ankle from the rub so I scaled back down to the pulling from plank position. Still did 2 pulls for each 1 climb.

I really need to learn how to do the climbs like this so there’s no rubbing. OUCH.

I finished 3 rounds and was heading out for the 4th run and my foot started to hurt.

My left foot.

The OTHER foot!! GAH!!! 😦

So, I quickly headed over to the air dyne bike and finished the last two rounds on that.

My total time was 30:21.

My foot. I don’t know. I felt it a little when I was coming back in from the 3rd run but it definitely wasn’t like what happened with my right foot.

I did drop funny off the rope on my first set of climbs but I didn’t feel anything until the 3rd run so I don’t know if it was that.

It felt more like a cramp than anything.

I could put pressure on it which was different than the last time but it definitely still hurt.

I came home, rested, and took some ibuprofen.


I had planned on either running or going to CrossFit but didn’t do either because of my foot.

It’s not swollen and I can definitely put more weight on it than I could with the stress fracture in my right foot but I still limped around the office.

Luckily, I only worked half a day so I was able to come home and just rest.


Obviously no running today. 😦

My foot still hurts but it’s not as bad. There’s still no swelling and no real bruising. I suppose it’s possible that it’s another stress fracture (seriously, can I catch a break, please?!) but I’m not sure.

My plan is just to rest it for a few days and see how it feels.

If it gets worse, I’ll definitely be calling the doc for an appointment.

Good thing I still have the boot from the last time. Those things are interchangeable, right?

Now, I have to try and figure out the WHY. I wasn’t wearing my running shoes – I was wearing my CrossFit shoes (Inov-8) and those don’t have the same support. They’re not old by any stretch – maybe 5 months? – but maybe that’s the issue. I eat pretty well and take calcium and vitamin D supplements as recommended by orthopedists. Hopefully, this isn’t a sign of early osteoporosis. :/

Talk to me: How did your week of workouts go?

– jennifer