The Week In Workouts

The Week In Workouts

I’ve been switching up my fitness, so I thought I’d pop in on Sundays and share what my workouts have looked like each week. I’m on a mission to find a balance of things I love, that make me healthier, and that overall just feel right.

Here’s what happened last week:

Sunday

I did my first Bikram Yoga class in years and what an experience. About a decade ago it was my main form of exercise, but after doing it for years I got a little bored (I think that’s what happens when you do the same 26 poses over and over.) I wasn’t sure if I’d like it/hate it, or if the heat would kill me, but it ended up being like a nice visit from an old friend. In some ways, it was so much easier than I remembered (all those summer CrossFit workouts have prepared me for a 100+ degree room. NBD.) but in other ways I felt like I had some work to do. I left the class feeling great and also challenged, and determined to try something else new this week.

Monday

Rough day back at work after 4 days off and I didn’t have the energy to go to CrossFit so I hit up a Bikram Power Hour class. It was 60 minutes instead of the traditional 90 minutes and I remember thinking to myself at the end of class “If I give myself 1 day a week to sit in a hot room and be present and breathe — even if I suck at everything else — that will be a gift.”

And it was.

Tuesday

By today I was jonesing for CrossFit and the skill was practicing Handstand Pushups for 10 minutes. I’m in a weird place with handstand pushups because I’m just fine with holding a handstand (I can go about 3 minutes on the wall or about 15 seconds with no wall) but doing pushups with the bands elude me these days. A year ago I was doing that progression. A year ago I had shoulders I was proud of. These days, weeeeeeeeell, I’m a little softer. The goal is to get back there. It’ll happen.

The metcon was medium length (about 18 minutes)

5 rounds for time:
20 Back squats (95lbs – no rack)
10 HSPU (I scaled with my knees on a box)
5 KB swings (53lbs)

Generally I find 53 lbs a fairly heavy KB weight to swing, but today that was definitely the “recovery” portion of the workout. It felt light and easy, so that just goes to show how hard the rest of it felt! 100 squats! WHEW!

Wednesday

Back to CrossFit for sure, since the lift was finding your 1 Rep Max on Deadlifts and I LOVE deadlifts. Also, the metcon was very short! I was happy to PR at 285lbs, but I will tell you what — 300lbs, YOU ARE IN MY SIGHTS, DAMNIT!

The metcon was “Gwen” which is 21-15-9 Clean and Jerks, but you must do them at a weight where you can get through the sets without breaking them up (or else you have to start over.) WOMP WOMP. Because all reps just touch and go, you have to be smart about it. I was worried about grip strength after deadlifts (my grip strength is awful) so at first I was going to try my hand at 75lbs, but I ended up just playing it safe with 65lbs. I finished in 3:51. Short. Sweet. Intense. Rich Froning gave me a thumbs up at the end. He was proud, obviously. :)

I had a long ass day and worked out anyway. Glad Rich Froning thinks that's worth a  #crossfit

Thursday

Thursday was a MAJOR day at work, and I gladly took a rest day. My workout was made up of Sitting in a Lounge Chair for time. :)
Rest Day.

It was a nice day to do so.

Friday

Friday was a wild card. I wasn’t sure if I was going to hit up a yoga class, drop in at the spin studio by my house or go to CrossFit, but the wod didn’t look too bad (famous last words) so I couldn’t resist.

The lift was one of my favorites – Every Minute on the Minute for 12 minutes:

2 Power Snatch + 1 Overhead Squat — increasing weight every 4 minutes (I started at 65lbs, 75lbs, then 85 lbs)

The metcon was some more leg work (because clearly we hadn’t had enough yet this week, ha!) Three rounds for time:

20 walking lunges w/ 25 lb bumper plate overhead
200m run carrying the 25lb bumper plate
15 Goblet squats with plate
10 “See-the-Light” situps with plate

I run like a sloth holding on to a 25lb bumper plate. :) This workout took me about 14 minutes and it was rough. But I enjoyed it. It was a nice way to start off a Friday night.

Saturday

I had intended to hit up yoga or stop by the barbell class at the gym and work on my clean and jerks, but I actually slept like the dead on Friday night (Long LONG week at work, let me tell you) and so I didn’t wake up in time. Embarrassing but true! So instead I ran a ton of errands and then took Buster for a walk as it cooled down Saturday night. We had a late dinner on Saturday night and we ate out on the patio, as usual for the weekend, but this weekend was a little different because our neighbors were getting married so our meal had a side of DJ and dancing. It was the most fun! all in all I’d say this was a rest day. And a good one at that!
Our neighbors are having a backyard wedding tonight so our dinner has a DJ! #ilovesummer

*The chicken we ate was a riff on this recipe. YUM!

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I’ve got some Sunday yoga in store, but I’ll tell you about that next week! Any good workouts for you this week? Set any PRs? Try anything new? Do tell….

Weekly Workouts + Eats

I want to get back to re-capping workouts and meals because I enjoy getting inspiration from others in this area (I’M ALWAYS INTERESTED IN WHAT YOU ARE HAVING FOR DINNER, TELL MEEEEEEEEEEEE!) but I was sick this week and I’m a little rusty at remembering to photograph our dinners so this week is not really starting off with a bang now is it. I had some wins though, chest cold be damned, so here’s what last week looked like:

Monday

Garrett and I were up bright and early for 5am Crossfit. I felt like my cold was much better and was happy to get back to working out. Here’s what we did:
workout

It was one of those workouts that looks nice and inviting but then when you are finished, you feel like this:
workout pic

That night I also hit up a yoga class over at CorePower Yoga in Fair Oaks. They were doing a friends and family night and my friend Amy is teaching there so I joined because my body has been craving a bit more yoga lately.

Dinner was a Beef Pot Roast with Cauliflower Mash and Carrots that I had made in the crock pot. My crock pot regularly saves my ass on Monday nights. :)

Tuesday

Tuesday morning when I woke up (after doing two workouts the day before) I thought to myself “Maybe that cold *wasn’t* actually over.” GRUMBLE. I took it easy that morning (usually I will go to spin) and then by the end of the day I felt okay so I thought I would see if a little hot yoga would help me sweat out whatever my body was trying to get rid of. I know, just go with it. It made sense in my head. Look – even the Mayo Clinic says it is good to workout when you don’t feel well! Usually working out *does* make me feel better, but I think this cold was getting good and ready to move down into my chest. Asshole.

YOGA

Came home and on tap for dinner was Spaghetti Squash and Meatballs. I cooked them in the Trader Joe’s Bolognese sauce and seriously — THAT IS THE BEST JARRED TOMATO SAUCE! (I mostly hate jarred tomato sauce, so that is quite the compliment coming from me.) I wasn’t super hungry so I ended up just making a smoothie and going to bed, but that made some BOMB lunch leftovers! :)

Wednesday

Oh Wednesday.

Wednesday was the day that my body woke me up saying “NO MORE WORKING OUT, YA DICK! GET SOME REST.” So that was nice. :/

Dinner was Garlic Pork Chops that I had sous vide on Sunday (thank god! because I did not want to cook.) + Green Beans from Trader Joe’s.

Garrett was stoked. I went to bed early.

Thursday

Thursday was more of the same. More rest, more coughing, less working out. I considered going to Crossfit but the workout was The Filthy 50 and even I’m not that stupid.

Dinner was some basic Burgers + Salad + Sweet Potato Fries. I am currently obsessed with Brianna’s Italian Vinaigrette. I wish it wasn’t true, but it is!

Friday

I had high hopes for Friday but I was mostly chugging cough syrup and leaving work early. I would like to tell you we ate something super duper healthy. Instead, I made BBQ Bacon Cheeseburger Nachos.

Nachos

I don’t even regret it. I made sure my corn chips were organic you know. BAHAHAHAAHHA

Sat + Sun

We spent the weekend eating leftovers and mostly I was chugging water and taking monolaurin.

monolaurin

It was sexy, as you can imagine.

*******

I have higher hopes for this week. I’ll still balancing rest, but I’m on the mend for sure and I’m just ready to get back to real life! Cross your fingers for me, and have a great week, friends!

The Week In Review

h and h

Y’all, it’s been a while. And I’ve got to get back into blogging somehow or I will NEVER DO IT.

I stole this format from Amber as a quick way to get caught up, so here we go!!!!

The high of my week: Getting a new job at work! I’m about 72 hours into a new role, leading a new division that will definitely require some focus and learning. All of this excites me. It’s a little scary — it’s been a few years since I’ve embarked on something new. And it’s always a little bit nerve wracking to be leading something specialized when your background is in something different, but I think it will be a great challenge!

The low of my week: Holden has been waking up at 5:30 am (which is almost an hour before his usual wake up time of 6:20am) and that complicates getting ready in the morning during the work week. As with all things parenting, I know it’s just a phase at this point, which is fine. Luckily he wakes up chatty and giggly, so it’s a plus that he isn’t waking up unhappy. I actually thinks it’s a sleep regression based on him being almost 2 and his language development exploding. Nonetheless while you’re in it, it’s a little inconvenient. :)

For my workouts I completed: HAHAHAHA Right now getting 10,000 steps in a day counts as a workout, but I know that isn’t! Hoping to hop on my Peloton this weekend. (I’m #HollyWould over there if you are a fellow rider.)

I haven’t quite figured out how to fit workouts into my routine. Right after work (for me that’s around 5:30pm) seems like the ideal time during the week, but the reality is that Holden still goes to bed between 6:30 and 7 and I LOVE that time all of us get to spend together as a family. I just don’t want to spend it working out.

But by the time he’s down at 7, I’m hungry, tired and frankly don’t feeeeeeeeeeel like working out. And I’m already up at 5 to guarantee I get a shower before work in the morning (see Holden’s wakeups above) so I would have to be literally on the bike by 5am, which would mean setting my alarm for like 4:45am and YOU GUYS, JUST NO. This is not the season of restful sleep that makes 4:45 am feasible…YOU KNOW WHAT I MEAN? :)

It is what it is at this point. I’m trying to just find creative ways to move.

The best money I spent was on: Hmmmm…this is a tough one. What did I buy this week? Oh, I know – two things I picked up that I’ve been enjoying:

I bought a Make Your Own 12 pack of FlapJacked Mighty Muffin Protein Muffins. I’ve enjoyed a couple lately — they are easy and filling when I’m trying to squeeze in something to eat. And I thought some of the flavors I bought would be fun for Fall. I’m SO looking forward to the change in seasons.

Also I bought 3 new Milani Keep It Full Nourishing Lip Plumpers. These are my current favorite lip glosses. They are sheer and very shiny but not super tacky. Love. My Target doesn’t have them in their Milani display for some reason so I just ordered them on the Milani Website.  The code LABORDAY gets you 20% off right now, which is awesome.

What I’m listening to and loving: We are listening to a lot of Jason Aldean and Maren Morris around our house. They listen to country at Holden’s daycare and I guess he has taken a shine to those two artists so when we put them on Spotify at home he will dance, which is A-freaking-dorable!

What I’m watching: Totally OBSESSED with World of Dance (can’t decide who I have a bigger crush on: Derek Hough or J. Lo) I’m also staying current on Real Housewives of New York (so sad it’s basically over.) But no worries, Real Housewives of the OC and Dallas are right there to help me out of  my funk! LOL  Beyond that, I’m enjoying Very Cavallari (GUILTY PLEASURE ALERT! But I don’t think I’m feeling the revamp of The Hills) and I need to set aside some time to binge the last few episodes of Sharp Objects. YES!)  This weekend I think my mom and I are going to see Crazy Rich Asians (she saw it already and LOVED it and I haven’t been to a movie in ages) and that should be fun! I’m excited for the long weekend and time with my family and my mama!

mama

What I’m reading: Ugh I’ve got many books going at once and none completed. Here’s the lowdown on what’s in progress.

Audiobooks:

I’ll Be Gone In The Dark – so good, but also I have to read it in small bits because it is heavy and scary and very local for me. When they caught the Golden State Killer he was living 4 miles from our old house, so you know– TOO CLOSE TO HOME. But the book is fantastic and so engaging.

Food Freedom Forever – Mostly because I’m always trying to figure this out. We did a Whole 30 in July and it was SO AWESOME. August was like…NOT awesome. So you know…a work in progress. :) I just like Melissa Hartwig.

You Think It, I’ll Say It – Man, I just love Curtis Sittenfeld. Her writing is A+ and these short stories demonstrate that. I found this fun to listen to on my commutes to work, but then I got focused on I’ll Be Gone In The Dark and haven’t wanted to listen to fiction.

On My Kindle:

The President is Missing – I thought I would breeze through this because we all know James Patterson writes like 3 page Chapters that always end with a cliffhanger, but my eyes get heavy very quickly at the end of the night and lately I’ve been bringing a little work home so I’m not reading as much before I get into bed.

The Secrets You Keep – This is moving slower than I am used to Kate White books moving so I’ve lost a little steam.

On My Nightstand:

Multiple books with bookmarks. I can’t even remember what they are so it’s been awhile.

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fam

So that’s where things are lately. Are we sufficiently caught up? hahahaha Not even close.

But life is good, and it’s hard to get back into habits you’ve fallen out of (I miss you blogging AND exercise!) But I haven’t given up! LOL

Will you pick one of those questions and answer in the comments, so I can hear a little bit about what you’ve been up to? I miss our chats. :)

 

 

 

Twelve Weeks // 235

photo

We are 4 weeks in to some new squat programming at my gym and frankly it is killing my will to walk.

It’s called the Hatch Squat Program and it’s a 12 week cycle that basically includes 2 days a week of A WHOLE LOT OF HEAVY SQUATTING with bonus spreadsheets! I’m serious about the spreadsheet, you can find it here if you endeavor to do this on your own, you crazy squatting beast!

A month in, I think it just might be working mostly because my legs feel mostly immobile about 4 days per week. I have to pep talk myself at least once a day to take the stairs at work. It must be because my legs are getting stronger, right? TELL ME THEY ARE GETTING STRONGER. It’s the kind of workout programming that makes you ask yourself the following day “Do I really need to go to bathroom right this second, or can it wait?” because sitting down is requires reinforcement.

One of the other things kind of blowing my mind is that one of our coaches was somewhat pregnant when we started this cycle, but when we are done with Hatch she very well might no longer be pregnant and will have a real, live baby. A new squat PR? A human baby that you’ve grown with YOUR OWN BODY? So much can be accomplished in just 12 weeks.

Measuring progress is one of my favorite things and for some reason I always find it more enjoyable to work toward something new that has a finite end up ahead. I think that is why I enjoy AMRAP workouts in CrossFit so much more than Rounds For Time workouts. Sure things are going to be hard and get ugly, but when I know it’s only going to be ugly for 10 minutes, or 12 weeks, or just until “Race Day” I somehow tap into this fount of available energy that otherwise seems unreachable. I should probably chew on that a little bit more before figuring out what I want to accomplish next. Bite size pieces, for the win.

Anyway, when we started Hatch my Squat 1 Rep Max was 235. I’ll let you know where it is in 8 weeks. Any of you ever survived a 12 week Hatch cycle? Talk to me…and my jello legs. :)

A Week of Travel WOD Ideas

Travel Wod Ideas // Holly Would If She Could

On the road but still want to get in 4-5 workouts? I know the feeling. While I’m out of town this week I thought I’d leave you with some links to seriously awesome travel workout inspiration.

In case I can’t find time to get to a CrossFit box on the road I want to be armed with some ideas for how to squeeze my fitness in. While I definitely enjoy a relaxing vacation with no workouts at all, when I am traveling for work (as I am this week) I like to kind of keep my routine in place. If you are similar, I hope this helps!

*****

1. Rise and Shine (via Carrots + Cake)

Air Squats and Burpees and Hand Release Pushups, OH MY!

2. 100 Travel CrossFit Wods (via CrossFit Steele Creek)

Whatever exercises you do or don’t feel like doing (WHAT? You’re traveling, you are at liberty to cherry pick, I think!) there is probably a workout that includes them on this list.

3. Road Wods (via New Species CrossFit)

New Species CrossFit has a list of WODs that even utilize things like your suitcase! Love that. (Uh, except my suitcase weighs like FIFTY POUNDS! hahaha)

4. Home WOD (via WOD Daily)

I can see doing this in the hotel gym with the treadmill.

5. Have you seen this CrossFit Travel App?

DOWNLOADING IMMEDIATELY!

 

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How do you keep up when you are on the road? Do you have a favorite travel wod? Hotel gym circuit?

Relay Training Recap – Week 8

Relay Training

HOLLA! Things are getting back to normal! This week I logged 6 workouts (and even a few that had me running) with no knee pain at all. ::::knocks wood:::: I think we are through the worst of it! I also tried something new at the beginning of the week that I think will be helpful moving forward over the next couple of weeks. DOUBLE DAYS! HA…let me tell you about it.

MONDAY
I woke up and worked out at 6am Monday morning, which reminded me how much I LOVE morning workouts! It was as follows:

LIFT
Overhead Squat: 3-3-3-3-3 (75-85-95-105-115lbs)

METCON

3 Rounds for Time
400 m Run
25 KB Swings (35lbs)
50 Air Squats

Finished in 16:47.

Then, because I wanted to start thinking about what it will feel like to run on tired legs (and this was DEFINITELY a leg tiring workout) I went back at 5pm and did the workout again after sitting at my desk all day at work.

It definitely affected my lifting — in the afternoon session I only lifted 65-75-85-95-95 lbs. But I was surprised that during the metcon portion I was only slightly slower….physically. I finished the second one in 17:53, so about an extra minute. But let me tell you, MENTALLY, that shit was rough. So I think it’s going to be a good idea to do that a bit in the coming weeks, just to prepare myself.

TUESDAY

STRENGTH
Weighted Pull-Ups + Ring Dips (I worked on strict pull ups and dips with the band.) I had another very vivid dream about doing a pull up a few nights before. Unfortunately it didn’t manifest in the gym. :)

METCON

“Annie”
50-40-30-20-10
Double Unders
Situps

I was aiming for under 8:47, since that was my previous PR. Unfortunately I got caught up on my double unders during the 40 round which really slowed me down. I finished in 9:47. Super Boo.

WEDNESDAY

Wednesday’s are mandatory rest days at the gym if you are testing the Open WOD on Thursday, so I was happy to oblige.

THURSDAY

13.3! I already covered how I performed but let me just underscore again what a GOOD WORKOUT this is!!! It’s only 12 minutes, but man it is a killer! I almost wanted to do it again!

FRIDAY

I planned to workout this morning but I woke up and was really tired. Miraculously I wasn’t sore from 13.3, but I was super sleepy when my alarm went off so I just went back to bed! :) Friday afternoon I was doing happy hour at work with my team so I didn’t end up working out at all, which was fine.

SATURDAY

Rest and Relaxation Day!

SUNDAY

Logged a very easy 2 miler with the pooch and Garrett at the park. It was gorgeous, there were tons of people and dogs out and Buster loved it. Then we came home and Garrett and I did a face off of 100 Kettlebell swings for time with our 53 lb Kettlebell. Garrett won. grumblegrumbegrumble But only by 25 seconds! :)

******

This is the first week in more than a month that my body has just felt like my own. It’s performed when I pushed it and just generally felt really good. I want to keep up that momentum this week and maybe increase the running…so that’s the unofficial plan!

Relay Training Update + Mini-Recaps of Week 4, 5, 6, and 7 (Spoiler: You Didn’t Miss Much)

When we last left my Relay Training Recaps it was Week 3 of my 13 Week Training Schedule and my knee was killing me! This put a major damper on my training and obviously the recaps, but I am finally :::knocks wood:::: making some progress so I thought I’d let you know what’s been going on. After Week Three I decided to try and push through the pain and see what happened. It didn’t feel like a serious injury, but it was also uncomfortable so I decided to do things that didn’t hurt my knee and NOT do things that did. Sounds simple enough, but the problem was I would do things that felt fine and then go home and walking would be painful. UGH!

Here’s what happened and how I am resolving it:

Week Four

Relay Training - Week 4

I couldn’t run at all this week because my knee was just re-DONK-ulously sore. I went to CrossFit on Tuesday and the workout was full of Cleans and when I got home my knee was feeling awful. I iced and elevated and decided that this would be my week of rest. It actually came at a good time too because that was the week I got my new job and I’ve been telling you for weeks how crazy that week ended up being with regards to work, so it was no big inconvenience to just come home and collapse on the couch without running or working out. That Saturday there was a 3 hour Oly Lifting Seminar at my gym and so I did do that. My knee didn’t feel great afterward, but nothing like it had that Tuesday so I felt like things were on the mend.

Week Five

Relay Training - Week 5

Of course as you can see they did NOT end up being on the mend. I pushed a little too hard on Monday’s workout, had to rest Tuesday, tried again Wednesday and then spent Wednesday night feeling really sorry for myself about my knee because it was really hurting. This was what was so annoying: I would be in the gym doing just fine, but then an hour or two later I would get up to walk somewhere and be practically limping. It was frustrating!

But then that night I picked Garrett up from the airport after being out of town FOREVER so that brightened things up! But I didn’t workout the rest of the week. Also: I finally took the plunge and made an appointment to see a Chiropractor who does Active Release Techniques. It was clear that I was not going to be able to just walk this off, so I since I had been wanting to find a good local chiropractor anyway (my uncle is one and retired, but he lives far enough away that I don’t see him regularly for adjustments, just occasionally) so I finally bit the bullet.

It was the best decision EVER! He ran me through a bunch of tests and did an examination and found that my right hip and right calf are really tight. Like CRAZY TIGHT. It was something I could feel to the touch even but to have someone point it out just based on a movement examination they had done was awesome. As he explained it to me, it made sense that I was having the pain I was having and where I was having it because those two muscle groups really contribute to the stability of the knee joint. So it was no wonder I was having pain after the fact and couldn’t pinpoint why in the moment. Repetitive motion with muscles that aren’t stretched properly will cause pain based on how hard I go and how much hip and calf function I’m using. Lightbulb!

So I committed to doing a serious amount of hip and calf stretching, preparation and recovery and things have only looked up since then! But as you’ll see I was still taking it a little bit easy.

Week 6

Relay Training - Week 6

I had 2 ART appointments this week so my workouts were limited, but mostly I felt great! Except the first workout of the week involved 70 burpees and WOD 13.1 involved MANY burpees, so it was clearly THE WEEK OF THE BURPEE. But my knee survived. And I dragged myself out for a slow 3 mile jog and it felt GREAT! Which gets us all caught up and up to this past week, which was GREAT!

Week 7

Relay Training - Week 7

I still only did 3 workouts, but I mostly had NO PAIN. My knee area felt a little tight after Thursday’s workout, but I iced it and have had no bother since. I even went for a run with the dog on Sunday. It was slow, but we both felt great when we finished!

Short run, but we are feeling pretty accomplished.

My Goal From Now On

So here we are, tomorrow starts Week 8 of training, and the truth is with only 6 weeks left and no desire to go SUPER HARD on my knee, I am probably going to be undertrained for this event. But I am lucky my legs are only 4 miles, 6 miles and 6 miles respectively so I think it will be manageable. This week I want to focus on good workouts in the gym and easing back into mileage outside. I think it’s going to be integral to keep up my stretching and recovery routines and looking forward I want to find some strategies during the event to remain really focused on good fueling and stretching…which could be a real challenge when you’re just hanging in a van.

I’m a little bit scared, to be honest, but I’m still going for it (I’m committed!) and I’m going to do my best with the cards I’ve been dealt. It’s a real mind game when your body betrays you, and I have lots to say about injuries and how WOW — the physical part is only half the battle! But this week I’m putting one foot in front of the other, getting myself to the gym, fueling with good eats, and hopping on a treadmill or a trail to work out some of this Spring Fever! Hopefully I’ll have good stuff to report next week! Wish me luck.

Relay Training Recap – Week Three

workout week 3

Well, last week was a bit anticlimactic. My knee is still bugging me…sometimes. GRR. I’m icing the hell out of it and I’ve made an appointment to see someone this week. Maybe I’ll talk more about that afterwards, but just know that this week I kept it easy. I did no running (well..kinda, you’ll see) and scaled my workouts accordingly at the gym.

Monday
Is it weird that Monday is starting to feel like a good rest day? I don’t know, I usually feel completely pumped to get in the gym on Mondays but lately it’s just felt better to ease into the week. Probably because work has been so nuts! We’ll see how that evolves.

Tuesday

STRENGTH

Overhead Squat: 5 x 3 (65, 75, 85, 95, 105 lbs)

METCON

“Death by Clean” (95lbs) — I completed 11 rounds. Bowed out on number 12. OOF!

1 rep in the first minute, 2 reps in the second minute, 3 reps in the third, etc until you cannot complete the required amount of work within the minute.

BUYOUT

4 x 100 m sled pulls (bodyweight)*
*rest as needed between rounds

I actually ended up running 400 m sprints instead of doing sled pulls to test out how my knee felt and OHMYGOD it was NOT GOOD. Ugh. Iced it ALOT afterward. This was the day I decided it was time to involve a professional.

Wednesday
I worked out today because it was something I could scale and didn’t involve running.

STRENGTH

Romanian Deadlift: 3-3-3-3-3 (95, 115, 135, 155, 175)

Hey-O…these were fun and new. So…weird feeling. It’s funny how it’s a similar movement but feels so different. I moved much less weight than I normally deadlift but it felt so HEAVY!

METCON

9-6-3:

Thruster (65 lbs)
Box Jumps (24 in box) I scaled to step ups bc my knee was BUGGING me
Ground Release Push-Ups

Run 800m (I rowed 1000m bc of the knee)

3-6-9:

Power Snatch (65 lbs)
Toes 2 Bar — (scaled to knees to elbows)

I was bummed today that my knee was feeling so crappy so I tried to really be careful of it. It doesn’t hurt AT ALL when I’m doing squatty things, but running and jumping are no-gos. UGH. Going to rest tomorrow. Death by cleans this week really did my upper body good, and now my lower body has had enough. BOO.

Thursday

REST

Friday

Can’t stay away. The Lumberjack 20 called my name. I decided to *try* and run and actually my knee felt fine the whole way through.

20 Deadlifts (185lbs)
Run 400m
20 KB swings (53lbs)
Run 400m
20 Overhead Squats (75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar) – scaled with band
Run 400m
20 Box jumps (20″) scaled to step ups for my knee
Run 400m
20 DB Squat Cleans (25lbs each) scaled to 20lbs because SERIOUSLY
Run 400m

Saturday

Weird. I got up today and felt like I had gotten hit by a truck. A lumber truck seems more accurate. :) Rest, ahem.

Sunday

Rest. This week was rough. On my body and my ego. I miss running.

Workout Total: 3
CrossFit Workouts: 3
Running Workouts: 0, except for the 2 miles in Lumberjack 20
Double Days: 0

Relay Training Recap- Week Two

Training Graph - Week Two

Monday
Skipped this workout at the gym because I was feeling SO BEAT after work (why? no idea) But I was bummed because it was one of my favorites that hardly ever gets programmed: “Bear Complex”

We’ll talk more about it later because I vowed to do it later on in the week if the opportunity arose and it did!

Tuesday
Hit the gym!

Strength:
Bench Press 5-5-3-3-3
(65, 75, 85, 95, 100 —- hooooo boy were my shoulders sore from Saturday’s Snatches! I felt old and crotchety doing this. Note to self: shoulder mobility, work on it!)

Metcon:

15 Min AMRAP
400m run
10 clapping pushups (I did scaled pushups)
8 Snatches (75lbs)

Completed 3 Rounds

After this workout though my knee was feeling kind of tender. And for no identifiable reason. BOO

Wednesday
My knee HURT this morning. It doesn’t hurt running or squatting or anything like that, but just walking around, it’s just tender right below my kneecap. Dr. Google says I’m dying. Not really. But then again I haven’t really consulted Dr. Google for fear that it will make me crazy. I’m foam rolling the quads/hams and icing like it’s my religion.

Thursday

My plan was to hit the gym, but I had to travel to Sonoma for work all day and by the time I got home it was too late. I could have run but I was BEAT and my knee was a tiny bit sore still. Funny how so much windshield time can make you exhausted but you are only just sitting down.

Friday

STRENGTH
Snatch
3-3-1-1-1 (65, 75, 85, 90, 95)
Snatch Pull
2-2-2-2-2 (95 for all reps)

METCON
Buy In:
50 Double Unders

3 Rounds of
5 HSPU – (scaled)
10 Burpee Pull Ups (scaled to burpess + banded pull ups)
200m run

Buy Out:
100 Double Unders

That was fun. And sort of awful since I hate burpees and pull ups and it took me a few minutes to get my double under rhythm which mean my ass was COVERED in welts afterward. But fun! :)

I decided on Friday night that I wanted to try running on my knee. Garrett and I headed out after CrossFit to a hilly street by our house. We did a slow one mile warmup and then did 10 hill repeats up this crappy hill that I can’t even fully run up yet (NEW GOAL! GET UP THE HILL!) It was good practice. And also awful. First double day. :) Knee felt fine running. Afterward, still sore when I walk.

Saturday

I vowed to do Monday’s Bear Complex so I headed in to open gym to get some lifting in. The Bear Complex is fun, but pretty tough. This is what it looks like. A quick synopsis from Mel, since she also wrote about it this week coincidentally:

…it’s a workout made up of 5 rounds of a barbell series (a.k.a., “complex”) that includes 7 reps of the following:
power clean — front squat — push press — back squat — push press

You do that SEVEN times to make up one round — and you do five rounds. If you’re doing it as RX’d.

HOLY CRAP that was hard. I did all 5 rounds with a 75lb barbell and my arms were JELLO at the end.

Open gym. Woot! ( that's a fake it til you make it woot. I'm tired.)

Sunday

I had a run on the schedule but my knee (at this point MY GOD DAMN GOOD FOR NOTHING KNEE) was still sore and that started to make me worried. I skipped my run and stayed home and did a cooking wod. :) Also a Kettlebell Century Challenge (aka 100 Kettlebell Swings for time) with our 53 lb kettlebell. That was no slouch of a workout, but I would have rather run.

Workout Total: 4
CrossFit Workouts: 4 (3 in the gym // 1 at home)
Running Workouts: 1
Double Days: 1

And that was the week! Kind of disappointing, but it wasn’t like I was sitting home on the couch, so. Hopefully I’ll figure out what’s going on with my knee and be able to get in some good runs this week.

Golden Gate Relay Training Plan + Week One Recap

Run Relay Run

So I finally made a training plan for The Relay. Last week was my first week of twelve and guess what? I DIDN’T EVEN STICK TO IT! :) We are clearly starting off with a bang here.

In my defense though, I was sick at the beginning of last week and well, that just sort of screwed everything up. This week is a new week, however, and while I’m still not following it *exactly* to a tee, I am making progress and getting in the groove. So I thought I would share what my plan is for the next 12 weeks.

Training Plan

I made this plan with a few things in mind:

*I am not running this race for a time, I am just running to finish
*My legs are flat, but I want to train running hills to improve my pace
*I want to continue CrossFitting 3x per week, at least
*I want to run 2-3x per week, at least
*At least 1 run per week will be a longer run. Endurance is actually a strength, and by the end I want to be back to feeling pretty comfortable running about 8-9 miles at a time. (My longest leg on race day is 6 miles.)
*I want to improve my stamina. Running for a long time is not a struggle for me. Running fast for a long time is. So speed/stamina work will be on my mind. (Hello, hills.)
*I want to get comfortable with the schedule of 3 hard back to back workouts within a short time frame (24-36 hours) to mimic sore race legs/conditions. My Friday/Saturday workouts (double days) are mapped out to help me with that.

And with that, my loose schedule for the next 3 months:

Monday – CrossFit
Tuesday – CrossFit
Wednesday – Rest or Speed Run/Hill Work (3-4 miles at a pace that is hard for me)
Thursday – Rest or Run (depending on what Mon/Tues look like at the box I’ll rest on one of these days and run on one of these days)
Friday – AM treadmill run before work (yuck), PM CrossFit
Saturday – Longer Run
Sunday – REEEEEEEEEEEEEEEEEST.

Here is how that shook out last week.

Week One Training

Moving forward, I thought I’d share these updates on Sundays. If you are completely uninterested you can skip it, I won’t mind. Or if you’d like to follow in more real time I am tracking them on Daily Mile. For me, knowing that I will be posting these and answering to the internet (Hey, that’s YOU) will help keep me accountable over the next few months. If it’s not useful for you, just walk right on by. :)

Training Graph - Week One

Monday
I spent this evening laying on my couch wanting to die after being at work all day. Making dinner felt like a major effort. No workouts for me!

Tuesday
I felt about 90% on this day but skipped the workout just in case. I was bummed, but it was the right decision.

Wednesday
For the Strength portion we worked on Weighted Pull Ups but since I’m still using a band I worked on banded negatives. Then I did some banded pull ups just for giggles. What was awesome is that I used a smaller band (less help) and just felt like I could do a million. I NEVER feel that way. It’s amazing what difference fat loss makes when doing pull ups. Being 14lbs lighter helped IMMENSELY. The metcon portion of the workout was a pretty freaking hard chipper:

15 calorie row
50 m bear crawl
13 thrusters (65 lbs)
13 box jump overs
13 deadlifts (135 lbs)
13 wall balls (14 lbs)
13 ring dips (I did banded dips)
Then you work your way back down the ladder.
There was a 15 minute time cap and I missed finishing by FOUR CALORIES in the row. Bummer. Good workout though.

Thursday
I should have run and flaked. But I was SUPER SORE from the day before. Totally used my early week sickness as an excuse. Was just being lazy.

Friday
Got up to run before work, per the plan but then read that the Friday night workout was the Filthy Fifty. I need to ease into these double day workouts and there is nothing easy about the Filthy Fifty. So I opted not to run. Friday night I did this:
50 Box jump (20 inch box)
50 Jumping pull-ups
50 Kettlebell swings (26 lbs)
50 Walking Lunges
50 Knees to elbows
50 Push press (33 lbs)
50 Back extensions
50 Wall balls (14 lbs)
50 Burpees
50 Double unders

OOF. That is a brutal workout. Was glad I didn’t run.

Saturday
Met with my running buddies and did a track workout that included sprinting, running some hill repeats and running bleachers. It was a GREAT workout and really fun. Then spent an hour at open gym working on Cleans and Snatches. Lots of heavy lifting. Then GHD sit up work. Really enjoyed myself.

Sunday – REST!

Workout Total: 4
CrossFit Workouts: 3
Running Workouts: 1
Double Days: 0

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