Back at it...

Okay - today was decided about on Saturday.  Sunday I logged in and registered for Today's Fundamentals class.

Yup - no turning back - so there I was after work.  Dawn was there with Owen already and warming up - Ruth had a welcoming hug and I was thinking - yeah - it's nice to be back...I should leave.

Today's workout was good - which means  could do the moves...haha - they have been introducing crazy crap to the workouts over the 4 months I have been missing and there is no way I can do some of that sh*t. Maybe one day...or not.

Today's WOD

Squat Cleans
Pull-ups

21-15-9 for time

Time:  11:30

I used 50lbs - not bad and it was tough.  LIght headed tough but I kept going.

The pull ups are a joke.  I used the bands but so would anyone else who had to pull up me.

All was good and I was pleased with myself.

It was funny - I realized I missed CrossFit while I was prepping my bar for the workout.  I could have gone lighter (yes 50lbs is light compared to what I was lifting before) but I picked a weight that was going to be challenging at it was.  The second round was the worst.

So - I survived and I will see how sore I am tomorrow.

GRACE

Well it was a 6am class today and I was excited as I saw the posting for GRACE.

I did it last time at 65lbs and my time was 6:11.  I wanted to improve that.

Mornings I am finding it harder to go heavier but I decided on 70lbs.  I wanted to hold the same weight through the entire workout.  75lbs should have been able to be done but did I mention it was at 6am?

WOD

"GRACE"

30 Clean and Jerks  (RX was 95lbs)

TIME:  5:05

I was really pleased. It is one of the first times that I have proof that weight has gone up and time has still dropped.  Woo Hoo!

I know my weights have gone up but sometimes my times have been slower or there are other factors etc.  This is just like for like and it felt good!

Filthy Fifty - that was nasty

WOD

Filthy Fifty

50 Box jump, 24 inch box - still stuck at 16"...gotta get to 20" at some point
50 Jumping pull-ups
50 KB Swings 16 kg - I used 16Kgs - didn't realize women's were changed to 12kgs  - d'uh
50 Walking Lunges
50 Knees to elbows
50 Push press 45lbs
50 Back extensions
50 Wall ball shots 20 lbs 12 lbs (I only used 8lbs)
50 Burpees
50 Double unders

Time:  34:55

This was just ugly - it had been almost 2 weeks since I was at CrossFit and it showed.

I thought about crying during the burpees but I got through them too.

What a workout.

HOLY SQUATS!

It's been since Friday morning since I have been at CrossFit. Friday night I had a mini-workout with my running clinic.  I had Jason and Ruth from CrossFit Connection come out and talk to them about cross training and how CrossFit would help their running and everything else they do.

Tonight's class was posted today on the website and I should know from history that thinking - it seems okay means you are in for a torture session.

WOD

1 minute Front Squats
1 minute Rest
1 minute Back Squats
1 minute Rest
1 minute Air Squats
1 minute Rest


3 Rounds

The Rx weight for women was 80lbs.   I started with 75lbs.  I did one complete round at 75lbs and then on the second round after 3 front squats I dropped to 70lbs and did the last 2 rounds at that.

Your total for each round is the number of squats in each section added together.  Add those together and you get your final total.

Round 1 - 75lbs - 81 
Round 2 - 70lbs - 70
Round 3 - 70lbs - 75


Total -  226

I was pretty happy with my total but to show you the difference one of the strong girls from the Box did the Rx weight and I believe her total was 397 or something crazy like that.  Compared to that....I SUCK!

Oh well - I am sure my legs will remind me tomorrow that I did work hard.

6AM CrossFit HURTS....

Once again I am pleased that I was able to get my butt out of bed and get to CrossFit for 6am. I also got my 35 burpees done before I left for the workout. I am really dreading days of 50 on the 100 days of burpees.


The BUY IN for the WOD was 1 REP Thruster.


I did 85lbs...:) Now if I could rack it then I could go higher but I was only able to clean 85lbs. THAT was my MAX for cleans as well. :) That made the 65lbs for the workout seem light.

WOD

12 Thrusters

12 SDLHP

12 Toes to Bar (mine are more like knees to elbows...or close to elbows anyways)

300 Meter Run

4 Rounds

Time: 25:16

BUY OUT: 25 PERFECT pushups.


Yup - another hard workout. I was sweating part way through the first round with the puddle starting to form...the puddle only got bigger...and bigger....


Glad that is done for the day...


Off to update my Marathon Training Blog...

It's been a week....

Okay - so I have sucked lately and did not go to CrossFit. I have officially started training for my Marathon which really means - I am running now. With that and teaching the 5K clinic I am doing LOTS of running even thought the clinic runs are slower than my usual pace. I try to keep intervals in by running between the first and the last person every so often so that changes it up.

Friday morning I was way too tired (from the fun day of golf) to get up for the 6am workout. Good thing since people were having issues walking a few days later.

I have to figure out how to make crossfit stay a benefit to my running without falling into over-training and potentially causing injury. Right now is good since the long runs are only 10K, 12K etc. Mid July they start picking up and I will have to continue to do my Sunday morning 3-6K runs so it does add up.

This morning I thought about staying in bed a little longer but got my butt out of bed instead. Last night's tempo run beat me up and my hams and butt were actually tight this morning.

6Am is early and you defiantly can't go in and lift the weights you do in the evenings. I have to remember that and not get discouraged when I feel I am lifting light but deep down know i would have trouble at higher weights.

WOD

10 Squat Cleans
15 Box Jumps (16")
10 Ring Rows

4 Rounds

Time: 12:43...(I think)



(I wimped at 55lbs - I was tired and also protecting my knees)

It was a nice short workout and dthat was a good thing today.

maybe I will make it Thursday or Friday morning....

Running again tonight.....

Check out my blog that I am doing for my Journey to Marathon #5!! It will bore you to tears but it will be a nice record for me to go back and read.

6AM and a whole lot of Pushing.

Wednesday for me means 6AM CrossFit....at least while I am teaching the 5K clinic - it is the only way to make it work.

You may feel awake but you get to the box and pick up some weights and you realize...YUP...your body is still sleeping.

WOD

7 Push Press (Rx wor Women was 75lbs)

7 Pull Up

10 KB Swings (16kgs for Women)

Repeat 3 times

Rest 2 minutes

4 Rounds

Time: 24:24

I tried the 75lbs even though I knew there were LOTS of reps and thought I could do it. First SET was easy. Then when I got to the KB - my very first swing - it went up...and up...and up and then the KB flipped over to the back side of my hand and fell....It was slow motion and I was hoping it wouldn't hit me. It missed - fell to the floor and besides tweaking my shoulder and wrist I was thrown off. I finished my 10 KB swings and then picked up the bar with 75 and mentally was done. I dropped 5lbs and did the remaining rounds with 70lbs. It was tough.

Wednesday night we had our run club with the clinic - it wasn't as fast as Sunday but I snuck some interval training in by going from the back to the front and then re-catching up with the first person. They did great. I also found 2 people willing to be group leaders and maybe 3 for next time so I could take Sunday's off to train for my full.......hmmmm...which brings up another point....but that should be it's own entry....maybe it's own blog....

Monday at CrossFit

Today the WOD wasn't posted on the site so I had no clue what was going to happen. I used to never check the website and be surprised - now I like knowing and I try to prepare before I get there - it never helps but I feel good thinking one of these times it might.

WOD

21 Deadlifts

5 rounds of Cindy

15 Deadlifts

4 rounds of Cindy

8 Deadlifts

3 rounds of Cindy

CINDY

5 pull-ups

10 Push-ups

15 Squats

Time: 19:04

I did the deadlifts at 130lbs. It seemed almost too light on the first round but guess what?!?!? As soon as those 5 rounds of Cindy were done it felt REALLY heavy again. Amazing how that happens.

It was a great workout. I have a pool of sweat under the bar where I was doing the deadlifts and I think it was an OCEAN where I was doing the push-ups.

Another running weekend....

Friday night is clinic night and the group did 7 and 1s for the first time - 3 sets. They all did great and everyone did all 3 sets. The last set was 8 minutes for most so that will help them build confidence for their 10s next Friday.

Sunday morning the run club was at 8:30 and only 5 from the group showed up. I hope more start coming out. They need to get their runs in.

Then I wen to meet my buddies for our 10K. It was a GREAT run - great pace and I was even able to pick it up to a 5:30 pace when Heather and Ivan picked it up. I just stayed right with them and that was around the 7K mark. Woo Hoo.

First good pushed run since Oakville 10K! Maybe I haven't lost it?!?!?!?

It could have been a fluke though.....haha.

New Moves this early is crazy

Today is the first time of me learning the snatch - at least it wasn't squat snatches...I have tried those before and fell with the bar....oops.

I went to the 6am class. A lot of people show up and it is a good class. I do miss the regulars from the evening classes though.

WOD
1 minute of Clean and Jerk
1 minute of Rest
1 minute of Snatch
1 minute of Rest

5 rounds

The Rx weight is 95lbs and we were told to build up on each round. I think I would have liked picking a heavier weight and staying at it for the full time.

Here are my totals


CLEAN & JERK
9/11/9/9/6

SNATCH
11/11/9/8/6

I started at 55lbs and went to 70lbs on the Clean and Jerk and stayed at 55 or 60lbs for the Snatch. I am just learning this and was trying to get my form better. I seemed to be curling it instead of snapping it and that would be WRONG.

I will get it....eventually.


Burpee Challenge - Day 9.....and 9 Burpees completed today. :)


Tonight I run with the 5K clinic and this is the last run at 5 and 1s. I'm actually looking forward to getting them up to the 10 and 1s. Right now I am just getting into it when we finish. THAT sucks. But any movement is good right now and speed will come.

Dumbell Fun?!?!?!?

This was just mean and insane....and that was with me not doing it up to par...go figure.

I'm also on day 2 of my taking control of the eating dept. I have gone back to counting calories...I get LOTS of food as I am making much better natural choices but my body is screaming for some chips or chocolate but I am going to get over that hump and lose more weight.

So - that with the following workout - yeah - it was a glorious day. haha.

WOD
300M Run
20 Hanging Squat Cleans - 25lb dumbbells

300M Run
20 Steps Overhead Lunge (used a 25lb plate - could not keep the 20lb DBs up)

300M Run
20 Sit-ups with 25lbs dumbbell (1)

300M Run
20 Man Makers - (used 20lbs dumbbells).

Time: 21:32 (I think) (still to check)


I am also caught up on my burpees for the 100 day burpee challenge. - yesterday (Day 7) I had to do 28 to catch up. this morning I did my 8 before work. I gotta keep on track or it could get ugly!!

Tabata Monday

Tabata is an interval piratical we use in CrossFit.....20 seconds of work with 10 seconds of rest for 4 minutes....Today's workout is an extended version of that with 4 different movements. In order to make the Tabata effective you need to be going all out 100% for that brief 20 seconds...take your rest then go at it again.


WOD
20 seconds of Sit ups
10 seconds rest
20 seconds Sumo Deadlift HighPull 115 lbs/80 lbs
10 seconds rest
20 seconds Box jumps
10 seconds rest
20 seconds Thrusters 115 lbs/80 lbs
10 seconds rest
8 rounds
*after every 2 rounds 1 minute rest


I used 65lbs for the workout and a 16" box.



The one minute rests just weren't long enough....

Running Running Running

Okay - this was a busy weekend for running.

I started instructing the 5K clinic at a local Running Store. One of the reasons I took on this challenge was to help over-come my FEAR of public speaking. I thought it would be a good forum to practice and even though during some runs you can't tell by my attitude I really do love running. I think I love watching people become runners even more and watching others (no matter what level) achieve their goals. This made perfect sense...at the time. haha.

There group is great and I got good participation from them.

This is a 10 week course and there is a 5K goal race that they will do too. It should be a fun 10 weeks.

I ran the Moon in June on Saturday night -the 5K and went sub 30 - but not by a lot. I signed up originally to RACE it but a good hard run worked better for me that night. It was a great evening and the rain held off so that was an added bonus.

Sunday morning I ran with my clinic again - we are doing 5 and 1s - 4 times and it is at a slow pace. I'm sure they will pick it up as time goes on and the fear leaves their eyes. haha.

I missed running a race with Mary Ellen on Sunday but she did awesome. 31:29 (i think) for the 5K....she will be sub 30 before she knows it. Just a little bit more pain will get her there.

Sunday afternoon I went and ran 10K with Louise, Ivan and Marlene. That was a painful 10K but doable. We talked about the marathon and maybe Louise will come along for the ride on this one. I will set out my goals when I have fully committed. I have bought my shoes for the later part of the summer and they will be my marathon shoes but that isn't commitment enough. Gotta get it right in my head.

So - lots of running this weekend and plenty more in store for me too.

Starting A day like this is CRAZY....

So- I have to get used to going to morning workouts on Wednesday and Fridays since the 5K clinic I am instructing starts this week. There is no morning fundamentals class so it will be the regular class no matter what and that can be killer workouts....let's see how this goes...

Today Val was teaching and the workout was a long one....

This workout is all metabolic conditioning very light wight with lots and lots of reps.....When the weight is light the tendency is to perform your reps really fast and when you go really fast the tendency is for your form to suffer. That being said I want everyone to focus on performing each and ever rep as close to perfect as they can. For the ring rows this is going to be really challenging so take your time break them up into manageable sets and grind your way through.....but DO THEM ALL AND DO THEM RIGHT!!


WOD
100 Squats
50 Push Press (55lbs for the girls)
50 Sit-Ups
50 Ring Rows
50 Kettle Bell (16kg for the girls)
50 Floor Wipers (each side counts as one)
100 Squats

Time: 21:07


I was pleased with the workout today. The ring rows are not even close to how I should be doing them but that will come if we do more. They hurt the most out of everything.

So - workout is done for today and THAT feels good.

Whew....one never knows - maybe I'll even go for another run tonight....hmmmmmmmm

Happy Hump Day

At least it wasn't "nutts"...

The website today showed a Hero's workout but the fundamentals class didn't' do that. Good thing - I might have died.

Our workout was tough but maybe not insane like the "nutts" WOD.

WOD
200M Sprint
20 Squats
10 Pull-ups
(2 times)

Rest 1 minutes

4 Rounds

Time: 20:43...I think....
I sucked at this one...it was tough but glad I didn't die dong it. That would have really sucked.



Monday's done...let's get on with the week...

Sunday May 30th....

CrossFit Connection had people competing individually and as a team at the CrossFit Affiliate Cup in Calgary this weekend. They can keep the snow out there for sure. Sounds like everyone was doing well and poor Jason has an injury that made him pull out of the competition. Too bad as he trained so hard and he was last years Easter Winner.
The team is off to California for the CrossFit games in July - how exciting for them.

Today we did the same workout that the team did on Saturday...

WOD
35 wall balls
20 Pull Ups

4 Rounds

Time: 17:45

I went really light on the wall balls - only and 8lb ball - almost embarrassing but I am feeling so exhausted lately...

It was a tough workout...

5K Run for Water

Well - continuing with the hot stinkin' weather theme for the week....it was stinkin' hot today.

Mary Ellen and I went to participate in the Run for water. I know I made a good choice and registered for the 5K event. I guess there was some lack of communication or maybe Mary Ellen is nuts - but she registered for the 10K. I would not want to have run 10K in this heat and humidity.

I ran and went out as I had been running - but the problem is - I have not not in the heat and humidity as I did not get my lazy *ss out the door to do so this week. So the temp hit me like a tonne of bricks and that with the hilly route took my chance of a PB away. I did the 5K in 30:00:01 and in the age group of 40-49 it put me in 4th out of 16 - yes for a time that slow to be top 5 - you know it was a small race. If I had of PB'd and everything else stayed the same I would have placed 3rd. haha. Oh well - what it will be will be. I guess I have to train harder.

Mary Ellen did great - as I said I would not have run the hills and she looked strong coming into the finish. She was only 1 minute off of here Mississauga time which was a cooler night on a FLAT course so she rocked it. :) Woo Hoo!

Snow cones after the race and a trip to Coras....then suntan time for me. Perfect day!

Friday May 28th...

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. It is these CPO's that this workout is in honor of.


WOD

THE CHIEF
3 Power Cleans 135/95
6 Push-ups
9 Squats

AMRAP - 3 minutes

1 minute rest - 4 rounds

Well I started with 80lbs and on the second round on the third set of Power cleans I dropped the 80lbs bar into my chest. It hurt like h*ll. I dropped the weight to 75 and carried on. It was the first time I did more than one or two cleans at 80lbs so I was happy. Next step is trying 85lbs - even just for one and then going from there. I have to get to the RX95lbs eventually. :) I'm a long way from where I started and having trouble with cleaning 50lbs.....Gotta be a little impressed with myself....:)

Round and the number of cycles completed...
1 - 4
2 - 3 1/3
3 - 3 2/3
4 - 3 2/3
5 - 3 2/3

Wednesday May 26th - still stinkin' hot and humid

But yes - it is better than snow!!

This WOD was going to be hard but so much more do-able than yesterday's. My quads were already complaining about yesterday's workout. I can only imagine what they will be like tomorrow (Day 2)

WOD

Push Press
Ball Slams
Wall Balls
Sit-Ups

21, 15, 9, 6

Time: 23:49

I used 65lbs for the Push Press - a little mental therapy after yesterday's let down on the weights
Ball Slams - I used 15lbs and Wall Ball I used 8lbs (had no energy to be able to use the 12 or 14lb ball).

It was a tough workout on a hot humid day and I was glad it was done!

Catching up...again - Tuesday May 25th

Holy crap it was hot today. I know the first few times running in the heat are more taxing on your body until you get used to the heat but who knew it would affect lifting so much. I have been able to do Rx weight on a lot of the workouts lately and today I should have been able to do the RX weight of 65lbs. No way that was going to happen. I think Jason wanted to cause us serious pain with this WOD.
WOD
21 Thrusters 95 lbs/65 lbs
100 m Sprint
21 Sumo Deadlift Highpull 95 lbs/65lbs
100 m Sprint
21 Front Squats
100 m Sprint
21 Box Jumps
2 Rounds

Time: 23:49

I started with 60lbs on the bar and did the first set of thrusters with that. I droped to 55lbs on the SDLHPs and that was okay. Part way through the first round I wanted to puke. Thought about it and was able to hold it off.

At the start of Round 2 I dropped the weight to 50lbs. Part way through the thrusters I thought about crying...I was really close to crying. Not sure if it was from the pain/heat/exhuastion or if it was the fact that I was down to 50lbs and it was still hard.

I think I melted. It was NASTY. I knew my legs were going to feel that one.

Not a great day....

Well - today is a day that I could forget about.

I had to take my car in and get the rotors looked at. The dealership machined them and since day one I have had nothing but shaking, grinding and thumping whenever I go to brake. The shuttle driver went through a solid red light at a busy intersection during rush hour. I am a bad passenger at the best of times so this was not a good ride to work. Then they call me and tell me that the rotors have hot spots and it was going to be 120.00 for new rotors. Hello??? What part of YOU screwed up didn't you understand? My "chat" finally went to the service manager and they ended up covering the cost. D'uh.....

I have been feeling "off" all day. Just wonky. head isn't right - a little nausea and all round yucky.

I decided to go to CrossFit and go light with the weights and if I felt I had to stop I was going to give myself permission to stop.

WOD

Deadlifts (at body weight)

Push-ups

Sit-ups

10

9

8 - 400 meter run

7

6

5 - 400 meter run

4

3

2

1 - 400 meter run

Time: 17:19

I lifted really light. I should have been able to do 135lbs or maybe 5 more than that but I went with 120lbs - that was enough. I have to work on my form on these deadlifts. I'm not using the backs of my legs as much as I'm using my back - that has got to stop.

So - there it was done -and I didn't pass out or quit.

Tomorrow will hopefully be better.

Crazy Hard....

There isn't much I have to say about this workout. It sucked. I sucked....but I got it done. I found the wall balls almost impossible after the run. Maybe I should practice those every time I go in. Maybe 10 each time. I'll give it a go and see if that helps. I never get a good rhythm going. If I ever have "Karen" as a workout I would be in BIG trouble.

All I could do after I finished was lie down and wish for death...or a huge amount of oxygen to hit my body. I was done. Great challenge though. :)

WOD

1 Mile Run

30 Wall Ball 20/12 lbs ( I used 10lbs)

30 KB Swings 24 kg/16kg

30 Box Jumps (16")

800 m Run

20 Wall Ball

20 KB Swings

20 Box Jumps

400 M Run

10 Wall Ball

10 KB Swings

10 Box Jumps

Time: 26:56

Lynne

This was a nice workout for a Sunday. It wasn't one of those killer long Sunday workouts but good just the same. Really - is there any BAD CrossFit workouts????

WOD

"LYNNE"

5 Rounds - Not For Time

Bench Press for MAX Reps

Pull Ups for MAX Reps

Give yourself enough rest between each set.

Okay - they suggested body weight as your target. hahahahahaha.

I used 80lbs for my bench presses and I used the purple and black bands for the Pull ups.

Here are my rounds:

Bench Presses: 7 - 9 - 7 - 8 - 8

Pull-Ups - 4 - 6 - 5 - 5 - 4

I wasn't able to lift 85lbs as we were working on figuring out our MAX so I stayed with 80. After we were done I tried 85 and was able to do it. :) So next time it will be at least 85lbs on the bench presses. :)

So Proud of Mary Ellen!!

Okay - well - for someone who assured me she would NEVER run - Mary Ellen has for once not kept her word. Well - this would be the second time she didn't keep her word. The first time was when she ran the Niagara Falls 5K last fall. :)

I had made my 10K goal for 2010 at the Oakville Race so I offered to run the 10K race with her. She took me up on it. I was happy about that as I wasn't in the mood to try to beat my last time which took me 5 years to finally get. But I also hasn't run long in about 2 weeks so I was worried about the distance. I keep forgetting CrossFit is the ideal cross training and it will cover my missed runs - It is making me stronger and just like tempo running with weights mid week. haha.

Okay - it was a cool night but a beautiful night for a run. Us and a couple thousand of our friends.

A little messy getting to the start but the stars aligned and we got there with plenty of time to spare. The planets aligned for us.

Mary Ellen's first goal was to finish and she figured she would be about 1:15:00. I thought differently on the time but just went with it. Her dream goal would be about 1:10 - I figured that is where we would be closer too but I was just going along for a run.

Keeping her back at the start is work enough . Really Mary Ellen - all these people that are passing us - half of them we will see again as you pass them since they went out too fast and have nothing left in the tank. You are going to finish strong. Pacing - all about pacing.

We kept a steady pace until about 5K and then it was time to start working and start feeling a little bit uncomfortable. :)

6K - 7K was just a bit uncomfortable.

7K to 8K we started to pick people off and continued to increase our pace and picking until 9K. About 8.25K we took a QUICK walk break - a sip of water and 3 big breaths. Lets go. We just went and picked and picked and picked and I just pushed her. She was either going to go faster or swear at me. She went faster (I knew she would).

She crossed at 1:09:15. All goals achieved. :)

She did amazing and I'm proud of her. She did all her running and training on her own and stayed with it.

Next.....15K in Toronto in August. Lots of time to get the distance in there and build the confidence for hte 15K distance. (I better start training).

Way to go Mary Ellen!!

Barbara

Another benchmark workout....it looked too easy...it was going to hurt.

The benchmark workout "Barbara" fits in beautifully with the 3 minute REST for the 4 cycle met cons this week....its just a 5 cycle met con instead. Really simple yet really tough workout... all bodyweight stuff but it starts to pile up after round a few rounds. Three minutes REST between rounds means that each round should be an all out full effort to do the movements as close to unbroken as possible. Strange but with this workout I always find the sit ups to be the toughest part......Alot of CrossFit's gyms perform the sit ups as anchored, meaning that you have your feet hooked under dumbbells which enables you can pull more with your legs and hip flexors....we have always done them the tougher unanchored way....so we will stick with that method.
WOD
Barbara
20 Pull ups (we did jumping pull-ups)
30 Push ups
40 Sit ups
50 Squats
REST 3 MINUTES

5 ROUND

Time: 31:56

The clock didn't start on time - a little mess up. I think it was about a minute off. Here are my times for the rounds....

Round 1 - 2:59

Start Round 2 at 5:59

round 2 - 9:54 (3:53)

Start Round 3 at 12:54

Round 3 - 17:12 (4:18)

Start Round 4 at 20:12

round 4 - 24:30 (4:18) (haha - how's that for pacing???

Start Round 5 at 27:30

Round 5 - 31:56 (4:26)

That was brutal. Apparantly I don't like Barbara much either. Go Figure.

That was FUN!!!

NOT.

Today was hard and a couple of times I thought I might either pass out or fall down and throwing up felt close twice in the workout. So - I guess that means I worked hard. Dawn and I spoke after and she also does what I do = after the workout - think about how you could have either done more or saved time. I have to remember not to do that but give it my all during the workout so that there is less chance of second guessing my effort. I always like to live with the "what ifs" and I have to stop doing that....in a lot of areas of my life and sports.

So - here is what today's workout was about...

Today we are doing an AMRAP workout, what is an AMRAP workout you ask. AMRAP is the acronym for As Many Rounds As Possible. So we have a circuit of moves x,y, and z and we continue to repeat that circuit over and over again for the prescribed time. Like most CrossFit workouts tackling an AMRAP workout takes some thought and planning you have to look at the time domain and figure out how hard you can go out of the gate.....if it is a 20 minutes workout you have to be smart enough to realize that if you go full out from the gun you are not going to be able to keep that pace. Look at the workout and realize what your strengths are and what parts you are going to have difficulty with and set yourself a goal. If you have no idea as to how many rounds you might get then use the clock as your gauge....keep an eye on it see where you are at after 5 minutes or 10 minutes and try and maintain that pace or 90% of that pace or whatever works for you. Being smart about these workouts and knowing your body and what you are capable of will always yield better results with CrossFit workouts.

WOD

5 Burpee Pull ups*

10 Deadlifts 185 lbs / 135 lbs

20 Jump Squats

AMRAP 20 Minutes

*The burpee pull up is just like it sounds....you position yourself under the pull up bar, you do a burpee...at the top of your jump of the burpee you grasp the pull up bar and continue to pull yourself up until your chin is over the bar.

( I had to use a box jump and then do a jumping pull-up).

Rounds Completed: 6 1/3 rounds in 20 minutes.

I was most pleased about being able to do the 135 Rx weight. It was hard and my lifts were slow but they got up. Not sure on my form but no one was yelling at me to correct anything so I hope that means it was okay. The only thing that saved me was that I could do the squat jumps fairly fast which made up for my VERY slow deadlifts. I am hoping lifting heave in these deadlifts will help improve my MAX deadlift. I would LOVE to be able to see 200 or more the next time we do a MAX. If it was tonight...I'd be too damn tired.....

I wonder what tomorrow will bring???

Finally - the Rx weight for the entire workout!

Well today's workout looked tough on first glance and guess what?!?!?!It was. Imagine that. I am still waiting for the day when a workout is on the easy side. haha. I guess that will be the day I drop some weights...and probably won't happen.

I wasn'st sure if I should try the Rx weight but then with some encouragment from Dawn I gave it a go. The thrusters were tough but the SDLHPs I can't seem to get the bar up to my chin. The big ol' fat chest gets in the way. I know my form would improve if I dropped the wieght but then thw workout would be too easy and we can't have that....can we???? Don't get me wrong - I think my form is good until lthe bar hits the chest - then I can't get it farther to my chin. I will keep working on that.

It was raining out and cold but when we hit the outdoors for the run you didn't even notice it. You were too hot and tired from the first part of the round to really care.

It was a great workout though.

WOD

12 Thrusters 95 lbs/ 65 lbs

12 Sumo Deadlift Highpulls 95 lbs / 65 lbs

Wipers 95lbs/65lbs

200 M Sprint

4 Rounds

Time: about 20:30. (I will remember to write these things down or email them to before I leave the box.

Gotta Love Long Workouts on Mondays...

Back to 3 minutes REST this week in the 4 cycle met con workouts...how will this affect you???? Well, like always you should be pushing as hard as you can for each cycle of 3 or 4 minutes, no breaks for water, etc. until the rest interval and you should be aiming to be completing your reps continuously. After the last 6 weeks of these workouts with decreasing rest times your body is getting better at recovering so I would expect with 3 minutes rest this week that your work output will stay relatively consistent over each of the 4 cycles.

WOD

8 Box Jumps

6 Push Jerks 125 lbs / 85 lbs ( I did 80lbs for the first two rounds (less one lift) and 75lbs for the remaining lift and 2 rounds - Woo Hoo! Finally getting the weights up!)...Oh yeah - I was also stupid and did Push Presses instead of Push Jerks....nothing like working harder than you half to!

5 Pull ups

3 KB Swings 32 kg/ 24 (I have been using the 16k KB but today did the workout with the 20kg KB. THAT was hard. Good thing there were only 3 per round!)

3 Rounds

REST 3 MINUTES

4 CYCLES

Time: 31:13

Angus' Time: 25:24 (I had to let him beat me!)

The last 4 Cycle Met Con of the week on 30 seconds REST...next week we go back up and it will seem like forever.....We did this workout a month or 2 ago and it is MUCH tougher then it looks.....
WOD
100 M Sprint
20 Jump Squats
10 Pull ups
Repeat 2 times
REST 30 Seconds
4 Rounds


Time: 19:01

Glad that's done....

Just keeps on getting harder....

Today's workout wasn't about throwing around heavy weights but it was still hard.

WOD

Medicine Ball Hanging Squat cleans
Box Jumps
Sit ups

10
9
8......300 Meter run with the medicine ball
7
6
5
4.....200 Meter medicine ball thrusters
3
2
1....100 Meter medicine ball lunges


Time: 20:23

That is4 tough workouts this week. I'm going to take a set of workout clothes tomorrow but I'm not sure ifIwill have the energy to do it. I should push myself as I know Iwon't be running until at least Saturday afternoon......LOTS of recovery time...haha.

It's been a great workout week.

Daniel - modified for the fundamentals class

Daniel is another one of the CrossFit Hero workouts....A nice combo of running pushing and pulling

This workout is mofied but it was still a tough one and I was able to hang onto and complete with teh RX weight!! The last few thrusters weren't pretty but they are done!!


WOD
"Daniel"...MODIFIED....like MINI Daniel. haha.


50 Jumping Pull ups
400 m Run
21 Thrusters 95 lbs/ 65 lbs
400m Run
21 Thrusters 95 lbs/ 65 lbs
400 m Run
25 Jumping Pull ups



Time: 16:30 (I can't remember my exact time but it was probably close to this - if anything it would be a bit under - not over)

They lied!!!!

30 Seconds was NOT enough time to catch your breath.....Man this one was a good METCON workout....

From Jason....
The REST just keeps getting shorter and shorter....30 seconds today on the 4 cycle met con......do your best to recover as much as possible in that short time frame the give it your all onthe next round.....Next week you will all be so happy!!!!
This is a hanging squat clean meaning the bar starts at the hang position at the hips and you receive the bar in the FULL SQUAT then stand up to full extension.

WOD

200 m Sprint
5 Hanging Squat Cleans (I used 75lbs- Rx was 95...still so far away...)
15 KB Swings
REST 30 Seconds
4 Rounds

Time: 17:41

2010 - 10K Goal Acheived!

Sunday April 25th
Oakville Mercedes 10K Race

Crappy weather. Rain held off until about 8K and then it was just drizzling...the real rain came as I crossed the finish line.

I have wanted to break 1 hour for 10K for so long. Could never do it.

Marlene stayed with me until 8K which really helped - we started out too fast (surprise surprise) but we got to 5K at 28:30 (my PB for 5K is only 28:14 so that was a good pace) then we changed to 10 and 1s for the rest of the race and that was good.

I had a hard time in the last 1K but it showed that I gave probably too much up front but my time was 58:44! I was pleased.

So my last remaining goal for 2010 is to PB my 5K. I would ideally like to see anything in 27 minutes...even 27:59 would be good enough.

I know CrossFit is a huge reason in my improvement and I have learned that it is okay to push myself and I shouldn't stop and drool - my major fear since I had my stroke. Slowly getting over that issue which is a good thing.

One day at a time....

Gotta catch up and get back on track!!

Okay - so once again I have fallen off the wagon on my blogging. To my defence my MAC has died and my PC is temporarily unavailable thanks to my husband and the viruses he managed to find. Nice huh?



I maybe not have all the times but here are the WODS I have done in the last couple of weeks:



Monday May 3rd

WOD
15 Front Squats 115 lbs/ 75 lbs
15 Push Press 115/75
15 Back Squats 115/75
40 Sit ups


4 rounds



Time: 25:21



I also did it at 70lbs!!! ONly 5lbs away from the Rx weight. :) soooo close. Next time I will have to give it a go but it was going to be a lot of reps.





Thursday April 29th

We did something different but I can't remember -Maybe Pushups and sit ups land then hanging power cleans - maybe......

60 Double Unders
60 Sit ups
20 Snatch 95 lbs/ 65 lbs

40 Double Unders
40 Sit ups
15 Snatch 95 lbs/ 65 lbs

30 Double Unders
30 Sit ups
10 Snatch 95 lbs / 65 lbs

20 Double Unders
20 Sit ups
5 Snatch 95 lbs/ 65 lbs





Friday April 23rd, 2010

"Daisy"

We haven't done this workout in a long time but I remember it being quite challenging.......get real comfortable with your plate as you and it are going to be quite close for the entirety of the workout. I can't remember where this workout came from but it is not really a "benchmark" or named workout.....if I remember correctly I think it was named after someones dog.....so lets celebrate "Daisy"


WOD
"Daisy"
400 m Run
25 Squats
25 Push Ups
25 Sit ups
25 Steps of walking lunge
3 rounds


*here is the catch....the entire workout must be done while holding a 45 lb/ 25 lb plate. Carry it however you want and have it on your back for the push ups.


Time: 23:15

WOD

WOD
7 Push Press 115 lbs/ 75 lbs
7 Pull ups
10 KB Swings 24 kg/ 16 kg

complete 3 rounds of this
REST 90 seconds

4 times

I don't remember my time but I remember it hurt!

I could get the rest of the workouts but I will stop here and get back on track tonight.

I PROMISE to be better with my blogging and record keeping....

FOCUS!

Running behind...again

This week I haven't been good at recording my workouts but at least I have been good about going to my workouts. :)

Monday:
Ran at lunch with a girl who is a new runner. SLOW pace but nice to be outside in the sunshine. It also got the legs moving.

WOD
Deadlift - 125lbs (prescribed weight was 135 so I am almost there)
Push-ups
Toes to Bar (really?!?!? I did knees to waist in my attempts at knees to elbows - haha)
Reps of 21,15,12,9,6,3

Time: 12:40 (I think)



Wednesday:
Another run at lunch in the beautiful sunshine and heat. Slow pace but not as slow as Monday. Made the afternoon that much better.


WOD
10 KB Swings 24 kg / 16 kg
10 Chest to Bar Jumping Pull ups
8 Wall Ball 20 lbs / 12 lbs

Complete as many rounds as possible in 3 minutes

REST 2 Minutes

4 Rounds

COMPLTED REPS: 2, 2, 2, 2 ( 3 of those 2 had 9 KBs on the end - just couldn't finish it for the 1/3 to be added on).

I did the prescribed weight on it too!! Woo hoo!

Workout was tougher than it looks


Thursday:

I was excited when I looked at the website on Thursday. Hold a handstand for 1 minute ...woo hoo!! Former gymnastic days were going to pay off. I went into the gym at work and tried one against the wall (that is what you would do for the workout). I could NOT do it. I can honestly say I never feel old - age doesn't bother me - but not only did I feel FAT and out of shape but I really felt OLD. What do you mean I could not do a handstand...against a wall....Holy Crap. My good mood disappeared right away.

So off to CF I went and the fundamentals class was changed.

I was tired after our warm up:

300m Run
15 Thrusters
15 Sit-ups

300m Run
15 SDLHP
15 Push-ups

300m run
10 - Samson Stretch
10 - Back Extensions

I had time so I found a wall and DID my handstand. It felt comfortable and I was able to hold it no problem. Only problem now was it put the little bug of gymnastics in my head. I managed a kart wheel (on a line) without falling over or pulling anything) and mucked around with more handstands. I'm going to practise more at home and get better. :)

WOD

TABATA (20 seconds on - 10 seconds rest)

Thursters (65lbs)
Box Jumps (16"...one day I will move up to 20")
SDLHP (65lbs)
Sit-ups

2 rounds than 1 minute rest

Repeat 4 times.

Okay - so that is the week so far and I have to get my butt out for a tempo run this week and a 10K run this weekend - and I have to push myself on that. My race is next week and I am hoping to go sub 1 hour for my 10K. THAT is MY GOAL.

Great Weekend Workkouts

Since I was WAY to sore on Friday to do anything I took the day off. DT took it's toll on me. The Heavy weights knocked the stuffing out of me. It's Sunday night and I can still feel my abs from a combination of Wednesday nights workout and the overhead heavy on Thursday.

Saturday Marlene and I decided to do our 10K run. No need to go higher now right? Next 2 races are 10K. Woo Hoo.

My goal would be to record a Sub 1 hour 10K. Everyone else thinks I can do it - my body has always told me differently.

So we decided we were going to do the 10K easy but no walk breaks until 5K. A change from the 10 and 1s we always do for long distances. Going easy apparently means holding a sub 6 minute/km pace. haha. It felt good. Hard but good. It was a beautiful day but the temperatures were deceiving and at 5K I had to do some "re-dressing" so I wouldn't melt on the way back. We finished the first 5K in 29:38. YEAH! I was wondering how I was going to make it back as the wind was in our face now. It was brutal (probably the reason we were sub 30 going out - we sure didn't feel the wind at our back - but it was....). Okay - let's go easy back and do 10 and 1s. Okay -we agreed. We check our pace - yup - sub 6 or just over 6 min/km. The walks added some time to our pace but we finished at 1:00:38. Pretty cool - ohhhh so close - now I have to do that on race day.

We enjoyed a beer and cooler after. Yeah - we deserve it and isn't that what summer running is about????

Sunday morning I decided to do the 9am CrossFit class. Boy was I stupid. Once again - it was hard - like stupid hard - my forearms will never be the same and I was sucking wind.

WOD

25 Burpee Box Jumps

100m lunge walk

Then.....

15 Dumbell Push Press - 25lbs each hand

100m Farmer walk - 25lbs each hand

Repeat 5 times

Then....

25 Burpee Box Jumps

10 Manmakers ( I changed from 25lbs to 20lbs - couldn't do it - :( )

400 M Run.

Time: 23:48

Who would have thaought the Farmer Walk - 100m - would be so hard. Your forearms are done - done - done.

Actually - by then end of the workout - I was done - done - done. haha.

Okay - so - tomorrow I have to get my butt into the box and go Monday, Wednesday, Thursday, Friday and Sunday this week. Saturday would be a bonus - but I want to start pushing myself. The results are soooo coming through in my running and I want to keep it up.

For now - I'm going to go enjoy a cooler - catch the end of the Masters and then enjoy some dinner. BBQ.....YUM.

DT

"DT" is another CrossFit benchmark workout named after USAF SSgt Timothy P. Davis , 28, who was killed on Febuary 20 2009, supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and his one year old son T.J.

WOD

"DT"

12 Deadlifts 155 lbs/110 lbs

9 Hanging Power Cleans 155 lbs/110 lbs

6 Push Jerks 155 lbs/110 lbs

5 Rounds

Okay -the prescribed weight for women is 110lbs. I can deadlift that and last ight I proved I could push that (but only once for my max) but there is no way I am going to be able to power clean 110lbs.

I managed to do one 80lbs power clean tonight and thought I'd do DT at 75lbs but the first one I attempted I got mentally stuck on it and had to drop to 70lbs. Still - not bad considering I rremember not too long ago I had trouble power cleaning 45lbs....

All I could think of when I read about todays WOD was - you have to give it your all in this workout because he did.

I have to check my time but I think it was 11:43...or it could have been 9:43 or 15:43. I will have to come back and correct it once I know.

I need to get out and so a run...just not today.

Catching up....

Okay - it has been way to long since I last checked int. I have gotten off course and have not been as consistent as I should have been. The last coupl of weeks before the Bay and the Bay race knocked the stuffing out of me and I guess I needed some downtime.

On March 28th I ran the 30K Around the Bay Road Race in Hamilton. ATB's claim to fame is "older than Boston". It is the oldest road race in North America and is so full of tradition.

My goal was to go sub 3:30 and feel strong thoughout the race and not cave on the hills. This is a tough run that some people will say it is tougher than a marathon. The first part is flat and there is one over-pass around 10K and then flat again until about 19.5K and then the rollers start. Some long tough hills with gradual grades are in there and then you get a small flat section before "the hill". Valley Inn Road Hill is steep and tough and it shows up at the 26.5K mark of the race. On the way down into the valley tradition holds that you hi-five the midget (sorry - not politically correct). He is there with We Are The Champions pumping out of huge speakers and gives everyone a lift before you hit the hill.

Once you make it up that hill you have about 3.5K to get down along York street and there is a Grim Reaper waiting to catch the runners that are failing. There are tombstones along the road leading up to him and it appears the tradition will continue for years to come as there is a "shorter" version there too which appears to be the reapers son who I am sure will be taking over one year. Future runners will get to enjoy the continued tradition. AWESOME.

I had a great race. I ran with Heather and our plan was to average less tahn 7min/km which would give me the 3:30 finish. Our splits were almost identical. For the 10K, 15K, 20K, 30K splits they were 6:45, 6:46, 6:47, 6:46. Identical pacing through the whole race. how cool is that.

My chip time was 3:23:59. I surpassed the 3:30 goal and I got a PB by 8 minutes. :) I felt strong through the whole race and ran all the hills (not all of Valley Inn Road) and I was able to run strong down York Street - something in the 3 previous years I have not done. Looks like those tough CrossFit workout are paying off.

Since then my friend Marlene and I decided running should not interfer with our drinking this summer. haha. I am going to concentrate on shorter distances and see if I can work on my speed. Since the bay I have been working on a simple 3.25K route around home and pushing it some days for a tough tempo. I have averaged a 5:30/km on a hard hard tempo and on a fast run but not sucking wind I am able to go approx 5:58/km so I have to keep working on it. I wonder if I can get it to sub 5:30/km???

My goals for a 5K is sub 28 minutes and I would love to be able to go sub 60 minutes for a 10K. Not sure if I can but lets see where this summer's training will take me.

Here is what Jason had to say about today's WOD:

Maybe not a full week but there are quite a few bench mark workouts this week. Today is a strength portion followed by a short metabolic conditioning effort. Our strength part today is MAX OVERHEAD ANYHOW....meaning after a good warm up, especially on your shoulders, you are going to progressively load the bar with weight to determine the maximum amount that you can move from shoulder to overhead for 1 rep. This overhead lift can be done out of a rack and can be a push press, push jerk, split jerk, rack jerk.....whatever works best for you to move the most amount of weight. Lifting something overhead is a great measure of overall strength as it takes a huge amount of strength in the core to support the weight a well as explosiveness in the legs and hips to get it moving........Exercises like the seated dumbbell press are pretty much the most useless thing you can do...any exercise done while sitting down is a waste of time as it takes out all of the core muscles in an attempt to isolate small muscle groups......exactly the way our body DOESN'T WORK!!!!

WOD

STRENGTH:

MAX 1 REP OVERHEAD ANYHOW

METABOLIC CONDITIONING:

"ANNIE"

Double Unders

Sit ups

Reps of 50-40-30-20-10

My previous Max overhead was 100lbs but I haven't been working out lately and I wasn't sure what was going to happen. I worked with Marg who was also back from a week off. She is really strong and can lift heavy.

I went from 95lbs to 105lbs and managed to lift it. I then tried 110 and couldn't get it up but I took a couple extra minutes rest and got 110lbs up!! I tried 115lb and came REALLY close but could not straighten my arms. So - 110 is where my MAX stands.

There were 2 new (young) girls working next to us. One girl is amazing - she had 160lb maybe 165 for her max. Maybe one day huh?!?!?

Annie = such a simple workout if you can do double unders - consecutively - but I can't. I do one then a single skip or 2 skips then another DU....The option is tuck jumps instead and I figure staying in the rhythm of the skipping is easier and one day I am going to get 2 in a row for the DUs. This adds up huge on my time but the more practice with DUs will help me get it. An example - someone did it sub 6 minutes today - they can do double unders - one after the other - I wasn't even close to that.

Time: 11:48

Gotta love Benchmark workouts.

Let's see what tomorrow brings.....

Thursday...my Friday!!!

Okay - leaving work today was GREAT. Better than ususal. It is now my weekend. Only crusher is that ATB is also this weekend...guess you can't have it all.

Okay I was hoping for the same WOD as the regular class but the fundamentals was a bit different.

WOD

TABATA

Push Press (I used 70lbs)

SDLHP (I used 60lbs)

That was tough. A reminder that Tabata is 20 seconds all out then 10 seconds rest. Repeat 8 times.

Then we did Death by run and box jumps. ( you can do your box jumps any time during the minute)

Run one length then one box jump - rest the remainder of the minute

Run two lenths then two box jumps - rest the remainder of the minute.

Repeat until you can't complete in the minute.

I got to 10 and did my 10 box jumps and made 9 lengths. Very cool way of pushing yourself. I found doing my box jumps at the beginning was easier than trying to do them after the running.

I wanted to do tomorrow mornings class with Angus but I found out what the workout will be - a benchmark workout called Karen....150 Wall Balls for time. Probably not a smart thing to do 2 days before a 30K race. So - Angus will get to go on his own. It won't matter if he can't walk for 2 days. I think I'll keep it a secret from him. haha.

ahhhhhh....the weekend is here.

ahhhhhh...3 more sleeps until Race Day.

Hump Day....let's see how a run would feel

Well I have been dealing with a sore lower back all week. I haven't done anything except take Robax Platinum....and a couple of coolers (to make sure they work..haha)

I didn't make it to CrossFit tonight but thought I would take advantage of a beautiful sunny evening and go for a run.

Only 3K but my average pace was 5:43/km. :) It wasn't easy but I wasn't sucking wind either.

All in all I was quite pleased to be able to hold the pace. I am only going for a 6:45/km on Sunday so it should seem easier. I just have to hold that for 30K on tough hills for 8K of it.

The other good thing is that my back is not any more sore after the run but I am still aware of it. I'll try another Robax Platnium tonight but I don't want to be on them after tomorrow. Let's hope everything feels better.

Maybe another run tomorrow night....or Friday morning.

4 more sleeps until ATB!!

What weekend???

Okay - Friday night....Didn't make it to CF and not sure why....must have had something to do with the nice temperatures and passing the bar fridge on the way out back to play with the dogs when I got home. I could hear my name as clear as day from the one pomtini. Too nice of a day to pass up sitting on the deck with the dogs. I didn't feel too guilty since my plans were set to run my 12K Saturday morning.

Saturday- 12K with an overall average of only 7:08/km. No wonder I felt GREAT for the run. It was a lovely morning - jacket was off too early - should have worn a vest - but the mittens were still needed.

The last 2K were under 6:35/km and I felt fresh at the end. All good.

Sunday morning - I woke up a few times (starting at 4am) and then finally at 9:45 I thought - yup - I can make the 10am CF class. haha. 15 minutes to get up - get thinking and get to class. Now I could pull off a 5K run or 10K run without breakfast but this was a HUGE reminder that I need to eat before CF. Too tough to go without energy. My back is killing me today and I think it was from all the standing on the concrete while begging for donations yesterday. I knew as soon as I got out of bed it would be a tough day.

Got to the Box and saw the WOD. (should have stayed in bed came to mind).

Rachel was there supervising the class as a lot of people were at the sectional qualifiers this weekend.

WOD

400M Run

DeaadLifts (225/155) I only used 125 because my back was so bad
Box Jumps
Burpees

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

400M Run

Time: 18:11

I was done and very glad to be finished.

Today I was supposed to do 5-8K with Marlene but decided against it as I can't have a sore back for the Bay. I will baby it and go find some Advil tonight. I want to be healthy for the Bay - I have worked too hard to screw that up.

This time next week I will be done the Bay. Will it be a PB???

Wednesday.....still tired.

Okay - I guess Monday beat the snot out of me...(putting it bluntly). I'm still tired but I got my butt to CF.

The fundamentals class was actaully quite different than todays regular class but let me tell you - it was tough.

WOD

35 Curtis Ps

(Hanging clean

Lunge

Lunge

Push Press)

4 burpees on the minute

1 minute rest every 5 minutes.

Time: 14:34

I only used 55lbs - glad I didn't go for 65lbs...I might still be there. haha.

Besides Sucking wind - the legs are still exhausted from Monday's 30K and CF. Your heart-rate really doesn't get a chance to come down. The minute rest is actually just allowing you NOT to pass out.

Glad that is done!!!

Maybe I will take tomorrow off or NOT. Stupid CF....it's addictive.

One tough day....

Okay - so I may be considered stupid and over-did it today but hey - why not right?!?!?!

This morning was a 30K run. I haven't hit the distance yet for ATB and knew I had to do it before the race. I would have liked to have run the route but yesterday's rain and wind storm kept me inside. Good thing I don't have a goal of making it to Boston so I was able to turn over and go back to sleep. :)

So - this morning I went out all along Northshore and up Valley Inn Road and back again. Hills both ways - a tough route and I was able to pick it up the last 2K. Woo Hoo. 30K done and in the books. I have the tight hams to prove it.

So - after that I checked out the CrossFit web-site to see what the WOD is today. Turns out today they had CBC going in to do a story on CrossFit connection. Jason wanted to do a workout the had LOTS of weights and different movement in it.

OUr fundamentals class had a slight variation but it was ultimately the same one....

The workout was going to do me in.....400M run and then a round of leg blasters were part of it. I had just run 30K and started to tighten up nicely. Any running was going to hurt. Even if it was ONLY 400M.

WOD

200 M Sprint

21-15-9 reps of

Thrusters 95 lbs/65 lbs

KB Swings 24 kg/ 16 kg

20 Sit-ups

20 Push-ups

21-15-9 reps of

Sumo Deadlift High-pull 95 lbs/ 65 lbs

Push Press 95 lbs/ 65 lbs

200 M Sprint

Time: 18:31

Well- if I wasn't almost dead before I was that much closer afterwards but still pretty impressed I was able to get the workout done. :)

Thank goodness tomorrow is a day off!!

See you again on Wednesday.