Crossfit log for Friday, October 28th

Today being my birthday I didn't know what to expect. Some times they can be brutal.

It turned out to be tough, but not ridiculously so.

20 pull-ups
20 burpees
30 kettle bell swings 16kg
30 sit ups
41 double under
41 sumo dead lift high pulls
50 Russian twists 20# med ball
100 air squats

I had a massage yesterday and it really opened my chest and traps. I was able to do the 20 pull ups unbroken. The most I've ever done before without stopping is 9.

Double unders slowed me down again but strung together a bunch of 2, 3, 4 and some 5 in a row streaks.

The twists were rough, did essentially 5 sets of 10. That worked well.

Squats got hard at 25, so that's where I broke it up and did 4 sets.

Felt pretty good about it. Halo securely in place.

Crossfit log for Wednesday, October 26th

Solid workout today, even it I technically DNF'd

Strength was dead lifts, my back was just recovered from Monday, and I felt pretty solid.
5 sets 12-12-12-15-20 going lighter as the reps wen up.

Did 135#-135#-135#-115#-95#

Back was good, legs were good. Forearms, were not good. Had to take short breaks in the last 12, the 15 and the 20 rep sets, I just couldn't hold on to the bar. The lifting was fine.

WOD- was brutal.
5 rounds (did only 3)
5 front squats (heavy - I went with 135#)
25 push-ups.

I had really good form (for me) on the front squat, it was heavy for me but I held my form well. The push-ups killed me. Even the first round, the 3rd I had to do them on my knees. (luckily I'm an honorary lady in the mornings, so it was all good).

Time was 8:55. Stupid push-ups.

Crossfit log for Tuesday, October 25th

Rough day at Crossfit. Back is sore from yesterday, made it hard to keep my core braced.

Strength:
Shoulder press 12 -8-6-4-4 (progressively heavier)
Actual: 65#x10 - 65#x8 (last 2 push press) - 65#x6 - 75#x4 (last one push press) - 75#x3 ugh.

WOD: 21-15-9 wallballs 20#, palm-up, bent-over, barbell rows 65#
Time: 4:26

Then we did this weird leaping med ball throw.

Crossfit log for Monday, October 24th

Back at it after 2 days off.

Strength: Back squats (yes, again).
- 3x8reps, 2x15reps (heavier/lighter).
Did 145# 8-8-6 115# 15-12

My form is improving, but it's identifying more weaknesses. Especially in my lower back.

WOD:
5 rounds for time:
5-5-5-5-5 Dead lifts (could only manage 135# after the squats)
30-25-20-15-10 double unders, (did a mix of DU and singles 3 for 1 i.e. three single count for 1 double).

I would've been faster if I'd just done triple the singles, but I wanted to at least try and get the first 10 of each set as doubles.

Again with the dead lifts, new weaknesses discovered, upper back. Holding my shoulders back and down and chest out is proving harder that I would've imagined.

I guess that means some weaknesses have gotten stronger, if new ones are suddenly becoming apparent!

Crossfit log for Friday, October 21st

Didn't like the WOD today.

Strength we did back squats again. 5 sets 10-8-6-6-6 progressively higher weight.
Did: 95#-125#-145#-145#-145#

The WOD was a 10min AMRAP:
4 Turkish get-ups (2 each arm) (8kg kettle-bell)
15 Sumo dead lift high pull (16kg kettle-bell)
15 ab-mat sit-ups
15 Goblet squats (12kg kettle-bell)
15 push-ups

This was a disaster. Get-ups really slowed me down, they are a complicated move, especially when you aren't used to them. Then I forgot the push-ups the first round.

I only got through 2 rounds and started the get-ups on the third (3 of 4), but missing 15 push-ups. What a mess.

Made up for it on the core workout.
3 rounds not timed:
10 hollow rocks
10 knee to chest
10 med ball side throws.

It started to hurt on the 3rd round, I really should've done a fourth round.

Crossfit log for Wednesday, October 19th

Practised Cleans. I suck. But it's a skill that takes time to develop.

There are many different pieces that just don't come naturally. You really have to train your brain. Then putting them together becomes insane.

WOD:
4 rounds for time
-24 overhead walking lunges (2 lengths of the gym) 25#. Rx was 45#  yikes!
-20 burpees (my favorite)

13:42.

My poor hamstrings and glutes.

Tuesday I ran: http://www.gmap-pedometer.com/?r=5149460

Just shy of 7km in 35 minutes.

The 2011 Wellness Challenge 5km for the GCWCC

I ran this race last year and blew up pretty bad. I had been in really good shape at the time having run my current 5km PB of 20:33 only a month later. Last year's edition of this race was just poorly executed.

I haven't done a ton of running lately, with my Crossfit Experiment in full swing, and the Army run out of the way, I've been less than motivated. But thanks to the Army run and some lunch time runs, I felt that a sub 22:00 should be attainable.

Last year I arrived just in time to get my chip and start running. This year, I entered my department as a team and got the bibs/chips in advance, so I decided to run to the venue, about 3.5km from where I work. This was a great idea. I ran relatively easy and was there with about 10 minutes to spare. I kept moving and anxiously awaited the start which was very anti-climactic. No horn, no gun. All of the sudden people were running.

This is a charity event put on by Stats Can, and the majority of the runners aren't experienced, so naturally they hadn't seeded themselves very well, even worse than normal races. So the first km was dodging slower runners. The second km was dodging somewhat faster runners who had started out too fast. I focused on running the tangents and running hard.

I pushed hard in the last km, because I was doing time math and thought I could get close to 21:00, but I ran out of steam with less than 500m to go, and just held of for dear life until I crossed the finish line. It was rough with no water stations or water belt, but I had a bottle stashed near the finish and went straight to it after the race.

I finished in 21:22 (chip) 62nd overall, which, as I just figured out, is actually faster than any of the four 5km races in 4 weeks I did at the beginning of the summer. So I have to be happy with that. Sub 20 is coming. Next season, for sure!