Welcome!Hey there! I'm Holly. A 40+ year old insurance-nerd wife, mom, beauty lover, and about a million other things in between. This is the place where I share about our lives, what I'm currently loving, books I'm reading, plus-size style, beauty recommendations, health + fitness endeavors and anything else I'm finding interesting at the moment. Thanks for stopping by!
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Tag Archives: Training
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.
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.
Overhead Squat: 5 x 3 (65, 75, 85, 95, 105 lbs)
“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.
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.
I worked out today because it was something I could scale and didn’t involve running.
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!
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)
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.
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)
20 KB swings (53lbs)
20 Overhead Squats (75lbs)
20 Pullups (Chest to Bar) – scaled with band
20 Box jumps (20″) scaled to step ups for my knee
20 DB Squat Cleans (25lbs each) scaled to 20lbs because SERIOUSLY
Weird. I got up today and felt like I had gotten hit by a truck. A lumber truck seems more accurate. 🙂 Rest, ahem.
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
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!
Hit the gym!
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!)
15 Min AMRAP
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
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.
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.
3-3-1-1-1 (65, 75, 85, 90, 95)
2-2-2-2-2 (95 for all reps)
50 Double Unders
3 Rounds of
5 HSPU – (scaled)
10 Burpee Pull Ups (scaled to burpess + banded pull ups)
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.
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.
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.
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.
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. 🙂
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!
I felt about 90% on this day but skipped the workout just in case. I was bummed, but it was the right decision.
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.
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.
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 Double unders
OOF. That is a brutal workout. Was glad I didn’t run.
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