Wednesday, September 8, 2010

Sept 8

Kettlebell workout.

Time to train myself again.

Light swings, around the body, snatch, halo, figure 8 hold.

5 ladders of 1,2 clean and press 16 kg with same # of pullups after each step.

5 rounds of

TGU right
TGU left

Rest 2 minutes
3 rounds of 30work:30rest
RH swing (12kg)
32kg Deadlift
LH swing (12kg)
TRX Pushups
16kg 2H swing
Double KB (12Kg) Burpee Clean
Double 8kg snatches
Sit ups

Rest 1 minute between each round

Total workout took about 1 hour

Tuesday, September 7, 2010

jul 22
All I can say is I can not wait until fall.......

10 minute easy jog
10 tempo
5 min recovery walk/jog
10 min tempo
5 min recovery
10 min tempo
10 min cool down

According to Map My Run
Tempo 1 - 1.21 miles at 8:05 pace
Tempo 2 - 1.32 miles at a 7:35 pace
Tempo 3 - 1.27 miles at a 7:54 pace

Friday July 23rd - Rest Day

Saturday July 24th - CFD Sport WOD
5 rounds...
Run 400
15 Hang Power Snatch 55#


Sunday July 25th - Home Gym Workout

WU with
1 TGU R/L 12kg
3 TGU R/L 16kg

5 sets of
10 swings with 8kg, 12kg, 16kg
No rest btwn weight - rest between sets

1 to 5 Ladder of
Clean and Press Full cycle 8, 12, and 16 kg. R/L
No rest btwn wt. - minimal rest btwn sets

1 to 5 Ladder of
Snatch R/L 8, 12, 16 kg
No rest btwn wt - minimal rest btwn sets

Row 5k

As much as I did not want to workout today this work out made me feel great!
Next week may be sporadic seeing as how I start back to a full time work schedule. There may be some early morning workouts in my near future.
Uggh b/c I am not a morning person.

If I can make it through next week I will have a recovery week to take it easy during workouts and not push the lactate threshold.

July 26th
4 rounds not for time
5 Pull Ups
25 Sit Ups

Basic Workout
Tabata - Situps uggg Oh well I guess i will do more.

DB Snatch R\L (20#)
Assisted Ring Dips

July 27th
90/60/30 Intervals x 7
Only 30 sec recovery for all because of time.

Clean out equipment closet in the blazing sun.......

July 28th


10 rounds Rx

July 29th and 30th
Spent all day on the 29th sweating to death in the equipment shed at work. I pulled everything out and put everything back in. A lot of trash and messed up equipment was disposed of.

Spent all day on the 30th in meetings and the heat finally caught up with me. I was fried mentally and opted to lay on the coach for time when I got home at 5pm.

July 30th
Slowest 5k I have ever run in 10 years...........Yes even slower than the one I ran for the first time.

I should not be too hard on myself though it was a tough trail run and I know what a trail does to a runner, especially a road one point I had to stop so that I could jump 2 feet straight down.

I guess I did not do too bad because I was the 3rd female and 1st in my age group.

Time was 28:20....with 2 ankle twists, 1 two (maybe 3) foot ditch, hundreds of roots, plenty of dirt, and one long hill of grass that was never ending. And I fit that into 3.1 miles. I promise you it felt longer than that.

I CAN'T wait until FALL and winter.

Aug. 1st

Ran 18 miles...............Well the last 6 were more like a shuffle........
I am tired.

I hope it is cooler next time I have to do a long run...

Aug. 2nd

Sometimes in training your wants get in the way of your needs. I wanted to run a race and do a long run all in the same weekend. I needed to do either one or the other or at least shorten my long run if I was going to race.

So, the result of ignoring the sensible training voice in my head has lead to injury.

I should have only run 2 hours and 50 minutes. Instead I went for mileage and ended up being on the road for 3 hours and 15 minutes.

Now I have to take a week off to let my Soleus relax. It has been a long time since I have done this and now to be honest I am pissed with myself for letting it happen..... angry.gif

So, no running, jumping, or anything else that will aggravate the Soleus.

unsure.gif Now where did I put that bag of frozen pineapple my leg is killing me.

Aug. 3rd

2nd day back to work. 9 - 30 minute classes. Alot of hopping, jumping, side sliding, skipping, jogging..............

Good news...the soleus has begun to relax. I really wanted to work out in the basic class tonight but I opted not to. I can easily get sucked into doing more than I planned....and this is suppose to be a recovery week.

Instead I watched and completed the Basic TRX workout video.

Planning to ease into the Basic WODs for the rest of this week while subbing anything for things that will aggravate the Soleus.

Aug 4th
Basic WOD

Run 800
then 8 rounds of
5 burpees
10 front squats (#45)

AMRAP in 20 minutes

Soleus okay. Still going to take it easy until all twinges of tight tendons and ligaments go away. Felt a little achy in the bottom of my foot which can come from a tight soleus pulling on the Achilles which attached to the bottom. Rolled it out with the "stick".

Aug. 5th
Basic WOD
Row 500
50 sit ups
row 400
40 situps
row 300
30 situps
row 200
20 situps
row 100
10 situps

Good stuff. I liked this workout.

Aug 6th
Off - It was a long week and I just wanted to take a shower when I got home from work.

Aug 7th
Awesome bike ride. To Stone Mt., around the Mt., back to Decatur, to the bike shop, then home.

32 miles

Aug 8
1 hour of a Rodney Ye Yoga Video - Vinyasa style.

Aug 9
Basic WOD
Karen 150 Wall Balls = 9:38

Aug 10

Run to Crossfit
10 minute warm up - then 10 rounds of 30 seconds as fast as possible 30 sec rest

Basic WOD
run 400
21 kb swings 16kg
12 ring rows

Wow, slow time. Not surprised though. I can wait until the weather breaks.

Aug 11

Aug 12
Basic WoD
Ran to CFD
Amrap in 20 minutes
200 m run
25 slam balls 20lbs.

Aug 13
Basic Wod
rode bike to the gym
Strict pullsups
then basic wod
4,3,2,1 minutes of
situps, pushups, step ups, thrusters
then run 1 mile
649 reps (i think)
7:46 mile run (i think)
ride bike home

aug 14
Run 2 miles
Basic team wod with Erin V.
Row 2000m
then Amrap of
50lb sandbag run
8 tire burpees.
22 minutes to complete.
We made 8 rounds.

Aug 15

Aug 16
Basic Wod

4 rounds:
Run 400
50 air squats
Time: 14:38

Able to do all air squats unbroken.

100 situps to finish

Aug 17

10 minutes jogging warm up
Then 15 rounds of 30 sec. sprint/30 sec. rest
5 minute cool down.

Planned to do Basic at 5:30 but class was too big for me to fit into. I guess since I am the trainer's wife I get the first boot. Oh well, at least I got my running workout in and today at school is my busy day with 9 - 30 minute PE classes. I take it as a sign that I was not meant to do it. Hopefully tomorrow class will have room for me.

Aug 18
Sport WOD
In 1 Minute you will complete as many ThrustersM#95/W#65 as Possible
In 2 Minutes you will complete as many Pull-Ups as Possible
In 3 Minutes you will complete as many Sit-Ups as Possible
In 4 Minutes you will complete as many Row for Cal as possible
In 5 Minutes you will complete as many Burpees as Possible
There are no Rests between exercises
Score = Total Reps

Aug 19
Recovery Day

Aug 20
Sport WOD
In 3 minutes run 400 M

With remaining time Complete as many Reps as Possible of:
Round 1 Russian KB Swing M24KG/W16KG
Round 2 Alternating KB Single Arm Push Press M24KG/W16KG
Round 3 Goblet Squats M24KG/W16KG
Round 4 Alternating KB Single Arm Push Press
Round 5 Russian KB Swings
Score = Slowest Run/ Total Reps

Loved this one!

Aug 21
Sport WOD For Time:

* 400m Sand Bag Run 40
* 50 Pull-ups
* 40 Front Squats (65)
* 30 Lateral Burpees over parallete
* 20 Power Cleans (65)
* 10 Thrusters (65)
* 400m Sand Bag Run 40


Wow, a whole week with out logging.....

Aug 22 - Sunday
1 hour walk the dog

Aug 23 - Monday
Crossfit Basic Class - Run 400 + front squats, run 400 + push press, run 400 + Thruster, run 400 + thrusters
Slowest run 2:08 other runs were 1:48ish. My slowest run was the first one........then something like 40 FS, 50 PP, 20 thrusters, 20 thrusters

Aug 24 Tuesday
11 minute time trail after 5 minute warm up. Made it from red light on S. Columbia to Bucher drive on Avery. Going under the bridge and down sycamore to the school.....

Aug 25 Wednesday
Felt bad today.
Row 500
5 rounds of
15 20# dumbell bench presses
15 Ring Rows
Row 500 to finish

Aug 26 Thursday -
Run in the rain at 5am
30:30 x 4 rest 2 minutes and repeat 2 more times.
Run home

Walk to Marta station in PM to head to the High for the Dali exhibit.

Aug 27 Friday

Aug 28 Saturday
KB warm up
1 to 3 ladders x 5 with 16 kg clean and press.
9 minutes - 16kg 2handed swings. 210 swings.
30 minute walk the dog.

Aug 29 Sunday
3 rounds of:
10 TRX squats
10 TRX Pushups
10 Heavy KB Deadlifts
10 TRX Body Rows
10 Pistols with TRX 5 each leg
10 12kg Presses 5 each arm
10 TRX Knee Tucks
10 12kg Windmills

Aug 30
Sport WOD
Row 500
As many squats as possible while other team rows.
5 rounds.....
See blog.

Aug 31
30 minutes of running behind Robby trying to catch him at 5 am......At least he turned around a couple of times. smile.gif

Dead dog tired today. Leg pain set in by mid day from Monday's workout.

Sept 1 Wednesday
Basic WOD - Tabata rounds of
Air Squats
Air Squats

Sept 2 Thursday
Run at 5am with Robby 28 minutes....

Sept 3 Friday

Sept 4 Saturday
Run for Ret
15 BW deadlifts
then 3 rounds of:
Run 800
15 pushups
Run 800
15 burpees
Then run 200
15 BW deadlifts

Sept 5 Sunday
Ride bike for 2 hours (AM)
Walk Dog for 30 minutes (PM)
I think I am coming down with something.......I slept most of the day and I am sore all over and feeling a little feverish. I don't have a thermometer to take my temp so I don't know if it is just allergies dragging me down or a fever.

Sept 6
5x1 16kg press
5 rounds of:
5 r/l 16kg snatch
30 swings (various combinations)
10 TRX squats
10 TRX body rows
10 TRX Pushups

100 situps to finish

Sept 7 Tuesday
28 min run
with a 12 min tempo in the middle.
Map my run says I made it 1.5 miles with a 7:34 pace.