Back to basics...

Okay - it has been another couple of months but I figured I have to get back to the box.  That is where I "enjoy" pushing myself and gain huge benefits from all the functional training.

I had my eye surgery not too many weeks ago so I did not want to go in and start lifting heavy weights as I need my eye to heal.  At the time I was thinking about all of this they introduced an introduction to CrossFit program and that solved my problem.  It is supposed to be for beginners but Jason and Ruth said I could take the classes as it will help me learn technique and ease me back into CrossFit.

Well - tonight was class one.  I must also state that I did do a 10K run on the treadmill an hour and a half prior to the CrossFit class.  Maybe not the smartest thing but ya gotta do what ya gotta do.

We went through the warm ups together and I still can't do consecutive double unders....imagine that.  5 months off doesn't improve double unders..hmmmmm.  I can still do them but I need a single skip in between.  I wonder if I will EVER get them. imagine

WOD

Push Press
Ball Slam
Squats
Sit-ups

Reps of 15, 12, 9, 6

Time:  6:45   (I SUCK!)

Okay - I took the heaviest bar (45lbs) we weren't using plates yet and I offered to take a heavier ball since it was only ball slams.  They handed me a 20lb ball.  Yeah - that hurt. haha.

It was a good workout and I am sooooo out of shape.

I am sure I will feel this one tomorrow.

My next class is Thursday night.  I should be recovered by then. (I hope).

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.

That was tough...

When they look so easy you know they are going to hurt soooo much!

This is what Jason posted:

What the hell is a 4 cycle met con????? Sounds like some kind of hybrid foreign car that gets like a 1000 miles to the gallon and seats one small midget with no legs....(oops was that politically correct???)....Anyways in preparation for my competing in the Regional CrossFit Qualifiers in May, I have been getting some coaching from this really great coach out of California, Austin......so some of the workouts we have been doing lately are derivations of the training that he has me doing...The 4 Cycle Met Con is one of the staples of his training protocol and I have to say I love them and hate them all for the same reasons. Basically this is a full out effort for 3 or 4 minutes followed by a rest period....repeated for x number of rounds, 4 in this case. This rest period is awesome cause it really lets you go full out on each round as opposed to form and speed degrading in a normal 15-20 minute WOD.

You too will learn to love them!!!!!

WOD

5 Front Squats 95 lbs/65 lbs

5 Push Press 95 lbs/ 65 lbs

5 Sit-ups

5 Push-ups

As many rounds as possible in 3 minutes

REST 3 Minutes

4 Rounds

REPS; 3 1/2, 3 1/4, 3 1/4, 3/1/4

yeah - who thought 3 minutes could be so tough....

Hump Day....HEAVY and HARD

Well - we didn't know what we were in for but that is the JOY of CROSSFIT.

Tabata - DB Push Press

10 - Deadlift

10 - Box Jumps

10- DB Squats

5 Rounds

As soon as you are done the 5 rounds you start doing sit-ups and continue until the last person has finished their 5 rounds.

Everyone together will do:

Tabata -DB Push Press.

Today it was tough...heavy heavy deadlifts and LOTS of sweat.

I have Thursday off and will be back at it on Friday.

I guess I should try to get a run in at some point this week.