Weekly Workouts

well, funny story. i haven't been writing down my workouts. the past two weeks have been a blur. i had a chest cold/sinus thing, e started preschool, then she either picked something up there or got what i had (or both), then it turned into an ear infection. so yeah. i always think i'll be able to remember, but YEAH RIGHT. i can barely remember what i ate for lunch today. so here's what i remember from the last two weeks:

last monday:  trail run (i have no idea how far) then... my first fundamentals class at Beer City CrossFit! it wasn't a workout, more of a run through of some basic movements. 

i planned to get up and go to 6am WOD the next morning, but I was up sick all night. no go. 

wednesday:  first WOD at BCCF.

  shoulder press (6x2 shoulder press, climb to AHAP) (35#, 55#, 60#, 65#, 65#, 70#)

  metcon (AMRAP)

  shoulder press, 1 set AMRAP at 80% (55# x 10)

  metcon (time)

  10 to 1

  box jump 30/24

  toes to bar

  KBS 2/1.5

  *following every set of KBS, 100m single arm KB carry (switch half way) I think my time was like 18 something. I didn't write it down. 

thursday, friday, saturday:: work, work, work, work work. i was able to get a short trail run in on saturday. luckily i didn't take me phone with me because i got about a mile in and the sky opened up. total downpour. 

sunday:: i ran and brad and i walked about 3 miles in downtown asheville. 

monday, tuesday, wednesday:: work days but i ran after e went to sleep a few nights. no idea which days or how many miles.

thursday::  WOD at BCCF

metcon (time):

3 rounds

  10 alt turkish get ups

  50 flutter kicks (4-ct)

  :60 front leaning rest Leaning rest my ass. It's a plank. 

metcon (time):

20 rounds

  5 single arm KB row (each) 1.5/1 pood

  10 ring push ups

  15m walking lunge I can't remember my times and i'm too lazy to look them up on Wodify.

friday:: stroller walk/run with E (she's home sick with an ear infection).

sunday::

today e was feeling better so we loaded up and went to dupont state forest. so my workout was about 3 miles of trails with a 30 pound baby on my back!

here's to a good week! hitting it hard (and writing it down)!

weekly workouts

monday::
i dropped in to crossfit ironside in west chester for a WOD. i'm new to this whole thing anyways, but going into a new place by myself? that's so not me. but i'm working on getting to the point that i don't let fear of what might happen keep me from doing what i want. so i went, and it was fun! one girl even came up to me and told me she thought i was super brave for dropping in. that she's always wanted to when she travels but she'd been scared. i was so touched that she said that to me.

We did a hero WOD for the 4th of July called "Daniel". In honor of Army SFC Daniel Crabtree who was killed in Iraq on June 8, 2006.

for the first 50 pull-ups i did jumping pull-ups, which was a modification i hadn't done before. for my first round of thrusters i did 65# (Rx Female) and realized i bit off more than i could chew. i've never been coached on thrusters so probably not my smartest move. for the second round i scaled back to 60# and that helped. for my second 50 pull-ups i did ring rows. my time was 23:14.

tuesday::
WOD class at Y

wednesday::
5 slow trail miles! (1:14)

thursday::
rest day

friday::
rest day

saturday::
2.69 stroller miles at the park (31:40)

sunday::
CrossFit Invictus WOD

first workout in my new shoes! they did great and i ran a mile afterwards and they were pretty good for that too. 

totals::

8.69 miles + WOD running

2 WODs

Book Review::: Spartan Fit! by Joe DeSena

I was lucky enough to be given the opportunity to review an advanced copy of Joe DeSena's new book, "Spartan Fit!". After reading his previous book, "Spartan Up!" I was so excited to dive into this one.

Another reason I was so excited to read the book is because I need training tips! I'm signing up for the Asheville Super Spartan that's in August and I need all the help I can get.

I was mostly interested in the training plan and incorporating it into my workouts, however the thing about the book that I was most pleasantly surprised with was the history of the Spartans. I'm a nerd who enjoys history so those bits and pieces were very nice for me.

I was also surprised to learn that DeSena wants to have OCR be recognized in the Olympics. I enjoyed reading his argument as to why it should be there and honestly, I could see it. I can see his vision and how he's began implementing changes to make the races more uniform, just in between the two races I did in 2012 and 2013 (click links to read my reviews of those races).

I've started incorporating his workouts into my training and so far they're very challenging and effective. I think my favorite thing about them is that I can mostly do them at my house, with little to no equipment.

I also enjoy DeSena's no BS, suck it up buttercup attitude. He seems like a no nonsense kind of guy, and I really admire that.

This book is available for pre-order currently and will be available on August 2nd.

*I received a copy of this book in advance in order to provide my unbiased review. All opinions are my own, as always. *

Weekly Workouts

Monday:  1 hour Boot Camp

Tuesday:  5.5 treadmill miles

Wednesday:  rest day

Thursday:
WOD (Crossfit Invictus)
A.
For time:
Run 1200m
40 alternating dumbbell snatches (25#)
40 toes to bar (i used the thing you put your elbows on and pulled my legs up that way)
Run 800m
20 alternating dumbbell snatches
20 toes to bar
Run 400m
10 alternating dumbbell snatches
10 toes to bar

B.
Two sets of Landmine Rows x 6 reps

*I went to the gym in the AM, childcare had a wait list. I went back that evening and they were having a damn class in the functional fitness room. Which is fine, JUST POST IT ON THE DAMN SCHEDULE. That's why there is a schedule. GRRRRR. So I didn't time this because I had to improvise and wait for people to get off equipment. Whatever.

Friday: rest day

Saturday: 6 mile run

Sunday:  7 mile run

Totals:
18.5 miles + WOD and bootcamp running
1 WOD