Week in Training, 8/20 - 8/26

Training last week went kinda ok.  Some of the CrossFit WOD's kicked my butt, but I PR'd one day.  And then there was my horrible horrible run on Sunday... blah.  I'm trying to forget about it completely.


Monday, 8/20:  CrossFit

Didn't think this would woop my behind as much as it did!  

Warmup:

- Bicep Curls  5x10

15# warmup - 25# - 25# - 25# - 30# - 30#

WOD:

3 rounds for Time....

- 500m Row

- 400m Run

Total Time:  15:15

Didn't realize how rough running would be after the row!  My legs felt like complete jello.

Tuesday, 8/21:  Rest Day

Wednesday, 8/22:  CrossFit

Warmup:

- Back Squats, 8x3  at 70% max weight

Since my max weight so far is 155#, I used 105#. Felt good!  But I think it tired out my legs for the WOD...

WOD:  15 min AMRAP (as many rounds as possible)

- 10 Kettle Bell Swings, I used 35#

- 10 Box Jumps, I used 20" box

- 10 Ring Dips, attempted to use a harder band (Red) but after 1 round, I switched back to blue

I've done the 24" box easily before but my legs felt like lead. I even caught my toe twice on the 20" box....scary! 

Total: 6 full rounds plus 10 kettle bell swings & 3 box jumps

Thursday, 8/23:  CrossFit

Warmup:

Deadlifts, 3x5

Half of us read the board wrong and thought it was 5x3...oops

115# x 5 for warmup, 125 x 3, 135 x 3, 135 x 3, 135 x 3, 135 x 3

WOD:  5 rounds for time

- 10 Hand Stand Pushups, used 45# and 25# plate plus abmat for my head

- 20 Floor Sweepers, 75#

- 10 Power Cleans, 75#

Total time:  15:00

Felt good!  Should have taken off at least the 25# plate for the hand stand pushups, it was slightly too high.

My baby hand stand pushups

Friday, 8/24:  CrossFit

Warmup:

- 800m run and stretching/squats

WOD:

- Snatch Balance, 7 x 1 to max weight

15# x 5 warmup, 35# x 3 warmup, 55# x 2 warmup

55# - 60# - 65# - 70# - 75# - 80# - 85# 

I failed at 85# twice but felt good so kept trying until I got it.  Felt a little shaky at the bottom but the last one was stable enough so that I could stand successfully.  Was so excited and the instructor even got a pic...see below!  I think after I figure out the balance of it, adding a little more weight will be slightly easier.  At first we thought that my squat stance was too wide but after a few different attempts, realized that it's a comfortable stance for me.  We also tried getting my grip a little wider but that failed miserably.

85# Snatch Balance...woot!

Saturday, 8/25:  Running

Holy crappy run, Batman!!! But I sure as heck learned a lot on this run.  

1.  Heat & humidity suck.  Big time.  First 2 miles felt amazing and then the clouds parted and the sun came out.

2.  Nuun?  My body hates it.  With a passion.  Now I know why the last few miles of the marathon in January sucked so much too when I switched over after I ran out of Gatorade.  I didn't start drinking the nuun until about Mile 2.5.  Around mile 3 my stomach started cramping miserably.  I thought I was going to hurl so I sadly threw in walk breaks.  I was SO bummed and defeated.  I drank 20oz of water/nuun and I still felt ridiculously dehydrated.   That's not normal.  Just chugged a coconut water when i got home and SUCH a difference.  Guess I'm sticking to Gatorade now and forever.  

3.  A PR will 99.9% not happen at Disneyland since I need to shave off an average of 2 mins/mile for that to happen in a week.  Umm...nope.  

4.  I need new headphones.  My current ones kept emitting a strange hum.  

My mile splits?  Entertaining.... 

1. 9:12 - felt AMAZING! didnt even notice pace until after mile was over

2. 9:30 - felt so good that had to force myself to slow down

3. 10:24 - first cramps started

4. 11:00 - first walk break due to cramps

5. 12:08 - anddd the walking continued

6. 13:00 - pretty sure I almost walked this whole mile b/c I was going to puke

7. 13:21 - and walked even more

8. 12:30 - sucked it up & ran b/c I wanted the 'run' over with.

Sunday, 8/26:  Rest Day


How has everyone's training been going lately?