Busy weekend....

Well - I didn't make it to CrossFit on Friday night. I was still way to sore from the last 2 nights workouts. Gotta love Metcon weeks.

Saturday Marlene and I ran 19K - it was supposed to be 26K but we ended up on time constrictions that only allowed for 19K. It was a great day to run but the snow was melting making nice big puddle to run through. My socks had to have soaked up about 5lbs of water each.

I averaged a 6:42/km pace which was good as we did North Shore out and back which is all rolling hills.

As sore as my legs have been from squats and lunges - the running actually loosened them up and I felt better after.

Sitting in the car for 45 minutes didn't help but considering the lack of mid week runs - I am still impressed that I can do the distance - only about a month to go and this race is over and then I can cut back down to shorter distances and concentrate on getting stronger..and lighter.

It just keeps getting harder....

Okay - I checked the site and felt sore just from reading it.

But I had to go and get it done.

Not much else to do except post it..... (too tired to type more).

WOD

100 - 2 count Mountain Climbers

90 - Jumping Lunges

80 - Sit ups

70 - Double Unders

60 - Box Jumps 20 "

50 - Deadlifts 95 lbs/ 65 lbs

40 - AB Roll Outs 95 lbs/ 65 lbs

30 - Ring Rows

20 - Squat Cleans 95 lbs / 65 lbs

10 - Turkish Get ups 35 lbs/ 25 lbs

TIMe: 24minutes and something.....

That was just brutal....

You don't know SQUAT

This was my first class this week. Puppy training takes up one of my CF nights so I feel like I am missing out but then again a well behaved puppy is worth it.

I saw today's workout on the website and was hopeful in a strange way that our class would be doing it too. We did...it hurt as much as I expected. Actually it hurt more than I expected.

WOD

100 Squats

12 Pull ups - 12 KB Swings (24/16)

80 Squats

16 Pull ups - 16 KB Swings

60 Squats

20 Pull ups - 20 KB Swings

40 Squats

24 Pull ups - 24 KB Swings

20 Squats

28 Pull ups - 28 KB Swings

TIME: 23:16

In case you didn't do the math - that is 300 squats.

That hurt.

Actually my forearms hurt more from the pull-ups. I am sure my legs will speak up tomorrow. haha.

Fridays are never easy....

Well - I made it to the end of the week....didn't think I would. It has been busy at work - I had a photo shoot this week and life has just been rocky.

I took this afternoon off work in lieu of time worked on the holiday Monday. Jennifer and I went out and enjoyed a relaxing afternoon.

Still wanted to go to CrossFit. Glad I did....

WOD

5 Box Jumps every minute on the minute

as soon as you finish the 5 box jumps proceed to the following - keep accumulative count but stopping every minute for the 5 box jumps

30 Hanging Squat Cleans

30 Push Press

30 SDLHP

You get 1 minute rest every 5 minutes.

Time: 15:37

Today was great - lots of good lifting and I am sure to feel it in the morning.

Tomorrow is a day off before Sunday's long run. We think about 25K but we are still working on that.

I should have done some mid week runs - but I am also hoping the CF classes continue to help with those missed runs.

See you Sunday....

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.

Recorded a couple days late...

Okay so Monday was Family Day and while enjoying a day off of work I made it to the 9am CrossFit Fundamentals class.

WOD

50 double unders (or 200 singles)

30 Wall Balls

21 - 15 - 9

Dead Lifts

Knees to Elbows

Box Jumps

30 Wall Balls

50 double unders

Time: 16:43

I had to rest for the rest of the day. haha.

Getting back into it...

Well - there isn't anything to start with except - Man - I did NOT want to run today. I did not want to contemplate a 30K race and why the heck was I thinking I could still do it with all the time off I have had.

Good thing Marlene didn't want to listen to me and said to meet her at 1pm. So there I was - pretty much even keel when I saw her and not a lot of the negative Nellie I was on the phone.

We had a minimum of 18K to do but I felt like we need to get 20K to be able to build the distance towards the ATB - 30K.

We met Dana a Perry at the 5K mark and then continuted along Lakeshore until we hit the hills of North Shore. Even if a walk break beeped we ran the hills. ALL the hills - no walking them. I ran the long slow steady leading up to LaSalle. My goal is to run it each time and NEVER walk any of it. So far so good.

We could have turned back at the top near LaSalle but we added another tough hill with more mileage before we started heading back.

It was so nice to get back to Dana and Perry's van. They had oranges and who knew an orange could tastes so good. Marlene and I still had 5K to get back to her place so off she went.

The last 2K were TOUGH but I got through it and we ened up wih 21.6K and an average pace of 6:53. Not too bad considering the hills an lack of training.

My legs are pretty sore so let's see what a good nights sleep will do for recovery.

I really need to get my 2 or 3 weekly short runs in...... Maybe I will make that my goal this week...