“What lies behind you and what lies in front of you, pales in comparison to what lies inside of you.”
– Ralph Waldo Emerson
So, I’ve been thinking a lot lately that I want to train for something. I need to train for something. I’ve even looked up ultras to see when any are being held near me. There’s a 50k in Virginia Beach in December. That’s doable, right? I just have to figure out how to manage it now that my work schedule is back to early. I just can’t quite see myself getting up at 3am to go for a run. I used to do it in Florida but the neighbor was different – totally residential whereas now I’m in a residential/commercial neighborhood. I don’t know. I have to figure this out.
Hoooboy, I was not feeling well on Monday. My stomach was pretty disagreeable and I felt run down. I actually packed my workout gear but, by 3pm, I knew I wasn’t going to do well at all so I just went home after work. I felt a little like my brain was in a fog. I definitely needed to take an impromptu rest day.
My stomach was feeling better on Tuesday. I was still tired but not as bad Monday. I still had my gear packed and ready in the car so off to the box I went after work!
We started with a nice little warm-up of jumping jacks, push-ups, groiners (think spidermans + mountain climbers), air squats, frog jumps, sit ups, and burpees. Shoot. That whole “Our warm-up is your workout” business was right on point today! Okay, fine, it wasn’t that bad but I was tired so there’s that.
Strength/skill was 4 rounds of high back squats, 7-9 reps each round at 3010 tempo. They’ve increased the rep count but dropped the round count by 1 and the idea was to go up on the weight, if possible, from the last time (last time for me was 65#.) and if you were able to get 9 reps easily, you weren’t doing enough weight. This time around, I did 85# and worked really, really, really hard on keeping my right knee from tracking in. In fact, I was pretty focused on it each and every rep and it was paying off! Coach said they were the best squats he’s ever seen me do and my knee was staying out! #winning
Then, the WOD was more squats. More, more, more squats with a handful of burpees tossed in. And some handstand holds. We did 5 rounds of 90 seconds of work (30 air squats, 7 burpees, and a handstand hold for the remaining time), and then 90 seconds of rest. Man, by the time I got to the handstand hold, I had a devil of a time just kicking up. My legs were screaming, “NOOOOOOOO!” Or maybe that was me. I don’t know. It was all a blur.
After the workout, we walked 200m for a cool down. Then, me and my brilliant self decided I needed to run a little. So I grabbed a buddy and we jogged/ran an 800. I say jogged/ran because my buddy is like Lightning McQueen to my tortoise and I ran so he could actually jog instead of walking. 😉
Coach posted the WOD last night and I knew today was going to be a “Holy Hell” kind of day. In fact, I think that’s a perfect name for this workout. Especially after all those squats yesterday. You know I take the stairs at work, right? 5 flights? Well, I got to the 4th and had to take a break. Holy. Squats. I was definitely feeling those 85# tempo back squats.
We warmed up with a fun little 200m run – forwards and backwards. When was the last time you ran backwards? Then, we did a little AMRAP of band pass-thrus, push ups, chin ups, and 30 seconds of dead hanging from the bar.
Strength/skill work was bench press and Pendlay rows. (Don’t remember what a Pendlay row is? Check it out here.) The last time I worked on these, I got up to 70# on the bench press and 65# on the Pendlay row. This time around, with the rep count higher than before – 7 to 9 instead of 4 to 6 – I got up to 70# on the bench press and 75# on the Pendlay row. Getting stronger!
Then. Holy Hell.
I had to laugh when I saw that there was a 15 minute time cap. I mean, really? I wasn’t the only one, either. The question was asked, “How many people have actually finished?” Ha! I may or may not have snorted when coach said we should all be able to finish in the time allotted. Okay, I definitely snorted in my head. Whether it made it out and into an actual noise is the question. 😉
Anyhoooo, I used 55# for the thrusters and 4 count M.C. means 4 count mountain climbers. And somehow, by the grace of God, I survived. And finished in 12:25. Surprised me, too! In fact, I think everyone finished in the time cap. Seems coach was right. Who knew? 😉
Rest day! Mother daughter pedicure time! And, in my usual forgetful fashion, I forgot to take a photo. If there’s no photo evidence, did it really happen? Well, my toes say yes.
I was a little meh today. I mean, I was totally stoked that it was Friday but I just felt meh. I would have much rather been outside than inside at work. And, Thursday was much cooler and the a/c blows super cool so we all froze on Thursday. So, building services decided to turn the air off. Except, it wasn’t as cool outside. And the building is very old and musty and stale. (gotta love an ancient government building!) Ugh.
I was glad to get CrossFit after work. Fresh air! And my sweat would be from something sweat worthy and not just sitting in my chair in a warm, airless room. Blech!
We warmed up with a 400 and 3 rounds of handstand kick-ups (5 each leg), pull ups, and Kossack squats. I am nowhere closer to getting handstand kick-ups with my opposite leg. I look ridiculous. This is going to take a while. Thank goodness I can laugh at my own ineptitude otherwise I might get really frustrated about it!
For strength/skill, we worked on the full squat snatch. My hip mobility and flexibility has definitely increased and improved but these are still very difficult for me. BUT, the good news is I’m getting better at them. I actually started with 55# but that was too much so I grabbed a 15# bar and put 10# plates on it and worked on form with 35#. Then, I went up to 45# and was doing pretty well. Coach had me try something where I don’t pull the bar right up to my shins at the start – I keep it about 2 inches away. This prevents me from going forward when I’m pulling up – I’m pulling the bar back and up in a “swooping” motion instead. It really worked! And, my transition into the overhead squat is improving too. Baby steps. Small gains over time will lead to improvements, too. It’s like putting together a puzzle.
The WOD was 3 rounds of running, hang power snatch (no squat), and double unders with a 15 minute time cap. They’re really liking that time cap business. I’m starting to like it, too. It’s kinda cool to see something, learn it has a time cap, wonder how the hell you’re ever going to accomplish THAT, and do it. Pretty satisfying, actually. I used 55# for the snatch and did a combo of double unders and singles and finished in 13:01. I’ll be honest – this was fun but it kinda sucked, too. That final 400 was tough – my legs felt like lead. I blame work. And the fact that I did the stairs 3 times today. 3!!! And, then, for cool down, because this is what every runner does when they’re legs feel like lead, I jogged an 800. An ugly 800. Very, very ugly and slow. But, I felt better after I did it.
Hero WOD Saturday!
And, I didn’t go. I had planned on going. I told coach I would be there. I lied. Not on purpose!
We’re going on vacation in less than a week. (!) I’m going to an 8 hour nutrition seminar at the box on Sunday. I will be at work on Monday, Tuesday, and Wednesday. Today is my only day to really accomplish vacation prep work. Laundry has to be done, shopping finished, cleaning done, camper packed, etc. Life is my WOD today.
Talk to me: Do you take the elevator? Are you taking a vacation soon? Do you love to go camping?