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

Weekly Workouts

Monday:  rest day

Tuesday:  squats and lunges throughout the day at work

Wednesday: 5 treadmill miles after work, plus box jump work

Thursday: 1.5 mile walk plus YMCA WOD:
     AMRAP
     10 pull ups
     1 legged burpees with BOSU 5 each side
     15 KB squats
     10 spiderman push ups each side
     15 deadlift 65#

Friday: 5 mile trail run after work

Saturday:  Crossfit Cupcake WOD (with brother!):
EMOM x 10:  1 clean and split jerk (I did a more simple movement after failing to grasp this one)
10 RFT:  3 pull ups (with a band)
4 RFT:
    800m run
     10/5/5/5 rope climbs from ground
     40 ft DB walking lunge (40#)

Sunday:  rest day

Weekly totals:
11.5 miles plus WOD running
2 WODs

Less than last week, but I still felt good about this week. I worked an extra day and also we drove to KY to celebrate E's birthday so it was a busier week in general. I was happy fitting in the workouts I did.