Leg day + hills = owie

Hello!

Happy Thursday!

Are you enjoying your short week?  Maybe it’s just me but this short week hasn’t been as vicious as most short weeks tend to be. Has yours been good?

So, I’m sure you won’t be surprised to know that speed work did NOT happen on Tuesday.

I could still barely even walk right from Monday’s workout so sprinting was definitely OUT of the question.

But, I did run.

image

I even did hills!

It took about 3 miles before I even felt normal.  Not sure I ever really looked normal though.

No comments from the peanut gallery, please. 😉

I was generally okay going up the hills but going down them was a chore.

My booty was not pleased.

And, because it was a lovely day, there were PLENTY of people out in the park to giggle at my lumbering stride when I hit the downhills.

Whatevs.

I’m just glad it was nice enough for a t-shirt and shorts!

image

I am runner, see me sweat

Take THAT, old man winter!

Then, yesterday, I hit the 5:30 pm CrossFit class.

I was so thankful to see that squats and lunges weren’t on the menu. 🙂

image

But, I figured those burpees were going to be a little tough – what with the squatting down and all that jazz.

I was a little nervous about the power cleans seeing as I hadn’t done a clean in a few months.

Luckily, part of our mobility was stretching and working the muscles needed for those cleans and then practicing them a little.

My hips were a little tight (go figure) and I was a little off-balance at the start but muscle memory took over and I got the movement right.

I did the WOD with 65# and modified the hand stand push-ups to push-ups off the box.

Managed to finish in 11:05 and I only have a small bruise on one collarbone.

And the burpees didn’t break me. 🙂

I really like it at this box so far. Everyone has been really friendly, I feel welcome and comfortable and I’ve like the coach to athlete ratio.

I’m looking forward to growing and improving there.

Tonight’s workout is a tempo run. Unfortunately, it’s not exactly shorts and t-shirt weather today. 😦

Well played, old man. Well played.

Talk to me: Do you think I should take the advice from the Dove Dark Chocolate Promises? 🙂

image

– jennifer

The anatomy of my front squat

Hi there!

I have something to tell you.

I am SO. STINKIN’. SORE. from yesterday’s CrossFit workout.

leg day

I really wish I could have run BEFORE work this morning to loosen things up but, alas, it didn’t happen.

I’ve already expressed my feelings regarding my inability to run in the mornings. :/

Besides, it was raining. (like that’s ever stopped me)

I’m trying to get up and move around as much as I can because I’d like to loosen up a little before I run this afternoon.

Speed work.

After leg day.

Yeah, we’ll see how that goes.

after leg day

Anywho, I got to thinking about my front squats and how they were kind of wonky yesterday.

Granted, I haven’t done a front squat since at least October but still, my brain knows how to do them. Why did my body forget?

It’s not that I haven’t done a single squat since my last day at CrossFit before we moved.

I mean, really, I’ve done them!

In fact, I did too many during that playoff game when Peyton Manning shouted Omaha like 30 bazillion times.

Okay, fine, I didn’t have a weighted bar but a squat should be a squat, right?

Except, it isn’t.

Especially when weight is involved.

Squat-Dynamics

source

As you can see from the image, there’s a difference in weighted front and weighted back squats.

We were doing weighted front squats.

When you squat without weights, you don’t have to compensate for anything.

When you squat WITH weights, you have to compensate for that extra weight and WHERE you’re holding it.

(Note: I got that picture from the Tabata Times article about the importance of front squats.  You should read it.)

My problem was my knees were tracking inward (towards each other) on the down movement and I was putting more weight on the balls of my feet instead of my heels.

I was allowing the weight to dictate my movement and direction and it was pulling me forward.

I needed to engage my core more to keep my back straight and the bar over my thighs instead of pulling me forward so it’s over my knees.

Clearly, I’ve lost some strength in my time away from a box. And it was only a few months!

Thankfully, I still have some muscle memory and with Coach’s guidance, I slowed the movement down and thought each part through and was able to knock out some really solid ones.

Hopefully, my body will retrain itself quickly and I’ll improve and get back to where I was before. 🙂

Oh, and the really good news?

I can still do a pull up.

A. Pull-up.

Not more than 1 in a row.

And, I’m cool with that. 🙂

Talk to me: So, after leg day, how do you manage walking down stairs?

Um, I’ve been known to walk backwards or slide down on my butt. Sexy, right? 😉

– jennifer