Saturday, 02.11.12

This was a killer workout but I actually enjoyed it in that weird, CrossFit masochist way. This workout is a combination of "Helen" (400 m run, 21 kb swings, 12 pull-ups) and "Fran" (21-15-9 reps thrusters, pull-ups).

Craig challenged us to go slightly higher than prescribed weight so I decided to do the thrusters at 75# instead of 65#.  I'm not sure what the prescribed KB weight is but I'm not allowed to do a workout with anything lighter than 53#, per Melissa.  She even tried to get me to use the next size up...uh, maybe next time! 


I did catch myself jogging during one of the 400m runs so I kind of yelled at myself to up the intensity on the runs. I use them as a rest period so I can get a little lazy sometimes. The pull-ups were the hardest part for me and definitely slowed me down.  I really need to work on stringing more together. 

Conditioning: "Frellen"  - 25:50 75# Thrusters, 53# Kettle Bell Swings

- 400m Run
- 21 Thrusters
- 21 Kettlebell Swings
- 21 Pull Ups
- 400m Run
- 15 Thrusters
- 15 Kettlebell Swings
- 15 Pull Ups
- 400m Run
- 9 Thrusters
- 9 Kettlebell Swings
- 9 Pull Ups
- 400m Run

Friday, 02.10.12

Today I did the workout that I missed on Tuesday:

Strength: Barbell Row 5x5 @85#  Either I haven't done these in a long time or I have never done them before. They felt awkward. 

Conditioning: Tabata:
- Kettlebell Swings
- Push Ups
- Row  (for calories)



8 kb swings @53#, 7 hand release push ups, 4 Calories  
This one was really tough and it took forever for me to recover and catch my breath! Rowing always kills me. 

Thursday, 02.09.12

Strength:
- Shoulder Press: 1-1-1-1-1 55, 65, 70, 75, 80  Was happy that I was able to tie my PR of 80#
- Push Press: 3-3-3-3-3 80, 85, 90, 95, 100x1, 100x2  
- Push Jerk: 5-5-5-5-5  90, 95, 100, 105x3, 105x2, 110x2, 110x3


My collar bone took a beating from the bar today and I wasn't even doing cleans!  It got tough to hold the weight up at the end of the 5 rep sets of push jerks. 




Conditioning (optional): 5:00 max rounds of:
- 7 Burpees
- 14 Box Jumps



4 rounds + 1 burpee

Wednesday, 02.08.12

Rest Day
I didn't mean for yesterday or today to be rest days but my foot is still hurting.

Tuesday, 02.07.12

Rest Day

Monday, 02.06.12

Strength: Back Squat 5x5 @ 85% of 1RM.  
My 1RM is 200# so 85% would be 170#.  I knew there was no way I was going to be able to do 5x5 at 170 so I went with 145#.  I worked on using a narrower stance with my feet straight forward instead of toed out and it made a huge difference! My right knee always has a tendency to turn in and that problem was eliminated by not toeing out.  

Conditioning: 10:00 Ascending Ladder ( 1 of each, 2 of each, 3 of each, as far as you can get):
- Wall Ball
- Pull Ups 


10 Rounds, rx'd




Then I went for a 20 minute run with the Collins brothers as bodyguards.  Well, not really but they ran with me so it kind of felt like it.  We covered approx. 2.2 miles.  After my Saturday run, I woke up the next morning and my right foot was bruised and swollen on the side...I might have over done it today running on it again.  It's pretty sore.  

Saturday, 02.04.12

Another gorgeous running day. I spent half the day up in the Sierras, playing in the snow and it was so beautiful up there! In fact the weather was so nice that my son decided to sled down the hill with his shirt off and now claims that I owe him $20 for doing it.  Not sure how that happened.  I also did a few runs down the sledding hill - with my shirt on.

This cost me $20!?






My action shot

As I was driving home, I knew I couldn't let the day end without getting a run in.

I decided to attempt a 5K and improved from my last time of 27:50, but I'm still no where near a PR.

5K: 26:12

After the 5K I still felt good so I kept running for a total of:

5.56 miles 47:18