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.