Finally back at it...and I'm gonna hurt tomorrow....

Well - I have given my body 2 weeks off. I have done NOTHING. Hard to believe it but it is true. I had no energy and who likes to hack up a lung just from climbing a short flight of stairs or from just hitting the cold air? I am still coughing a bit but I think I am pretty much back to normal.

I was nervous about the CrossFit class as I knew no matter what the WOD was going to be it was going to hurt but I went anyways.

WOD

STRENGTH - BACK SQUAT 1 rep max

I was finding the back squats tough on the quads and hams...those lazy quads. I worked with Gillian and we went up and I hit my previous max (125) and did 130....and 135....I had to let 140 drop. I got down but could not push myself back up. I was impressed - 2 weeks off and I still improved my Max Back Squat by 10lbs!

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

Wall Ball

Sit Ups

Box Jump Squats *

* the box jump squat is a jump squat where you land on the box then jump off the box and land in your full squat.

Time: 8:22

I think I did two sets of 3 but my brain was lost some where around the 8s...or maybe even as early as the 9s....those box jump squats sure made my quads scream!

And it is another reminder that those simple looking workouts are Killers!

When I got back from CrossFit I had my run to do today. I did not do the 27K run yesterday but this is a "banner" week which means after your long run on Sunday you do a 2K easy run on Monday, a 4K (2K easy - 2K hard) run on Tuesday, 6K (4K easy - 2K hard...get the idea?) on Wednesday, 8K on Thursday, 10K on Friday - a rest day on Saturday and the long run on Sunday.

I'm not sure how much running I will get in this week as I have to ease back into that too but I did do my easy 2K. My legs were not happy with me from CrossFit but it was good to get them moving. I did it with a 6:31/km average - nice and easy and my breathing wasn't too bad. Wasn't great but it wasn't as much of a struggle as I thought it would be - even with the cold.

So - looks like I'm back at it and I hope I continue to stay healthy and enjoy the last month or so of winter.