Here is a list of what I have been up to for the past week or so. I am very proud of how this month is shaping up and it is encouraging to see continued progress. I feel great and seeing improvement makes me happy – that is a win/win!
January 11, 2013 – Crossfit. Strength was front squat & jerk. WOD was a 10 minute AMRAP of 7 C2B (chest to bar) and 7 thrusters (65 lbs.), rest 2 minutes and run 800 m for time. My time was 17:37 and I completed 6 + 8 rounds.
January 12, 2013 – off
January 13, 2013 – Ran/walked 3 miles. The hubs and I were lucky enough to watch our friends boys overnight for them and we took them out for a bike ride. I only have a road bike so I decided to run/walk along with the younger boy – got my workout in for sure! He and I did a total of about 3 miles (the hubs and the older boy did more).
January 14, 2013 – Crossfit. Strength work was thrusters (3, 3, 2, 2, 1, 1, 1) and I worked my way up to 110 lbs. for 1 as my new PR and 1RM. The WOD was for time: two rounds of the following: run 500 m, 20 pull ups, 20 front squats (75 lbs.), 20 toes to bar, 20 power cleans. This is one of the first times I have done a workout RX (prescribed weight). My time was 27:30.
January 15, 2013 – Crossfit. I was short on time so I only did a little rope work before jumping right into the WOD. The WOD was a total of 4 rounds with 1 minute rest after 2 rounds. 15 KB swings (45 lbs), 10 hanging power snatch (55 lbs), 50 DU (200 singles). My total time was 23:25.
January 16, 2013 – off
January 17, 2013 – off
January 18, 2013 – Crossfit. The strength was your choice – either strict press or front squat OR bear complex. I chose Bear Complex and it was tough! I warmed up with 45 lbs. and then did the following for the bear complex: 7 x 65 lbs, 7 x 70 lbs, 7 x 75 lbs. The WOD was Cindy: 20 minute AMRAP of 5 pull ups, 10 push ups, 15 squats. I did 12+5+9 (completed 12 full rounds plus 5 pull ups and 9 push ups) and did NOT use a band for the pull ups! I did the push ups from my knees though (need so much work on my push ups).
January 19, 2013 – off
January 20, 2013 – Ran 3.09 miles, walked .84. I have not gone for a run, aside from the running in a WOD in almost a month. I have some races coming up and decided I needed to get in some miles. As much as I wanted to just go out and run, I figured I would end up sore or injured if I did that so I took this run very slow. After a warm up, I ran a mile (9:05) then recovered for .10, ran .5, recovered for a .10, ran .5, recovered .10 and finished off the run with another mile + (8:45) for a total of 3.10 running, .84 walking/recovery. I was happy with how I felt and was itching for more but glad I kept it conservative for my first run in some time. Best Damn Race is my first race of the year (10k) and I’m looking forward to it!
January 21, 2013 – Crossfit. You will notice I have no time for this WOD and that is because I had to stop and “tend” to something during the WOD and just didn’t count my rounds because of that. **WORD OF ADVICE – Softcups are NOT “heavy lifting” approved.** The strength portion of the WOD was strict press. The WOD was 12 minute AMRAP of 5 power cleans (95 lbs), 7 Toes 2 Bar, 9 Wall Balls (14 lbs). The finisher was an 800 m run and 400 singles (or 100 DU) for time – 7:34. Great workout – but I felt off the entire time – just one of those days.
Thanks for the pictures Steven!
January is looking good so far! I hope you are sticking with your workouts and clean eating!