10mi TT

CrossFit Endurance today was a 10 mile time trial. Thank you to Kristen for watching my girls. I was able to run the 10 miles in 1:34 plus some seconds, and that ended up being a 9:26 pace. I think that's pretty good for just starting up with long runs again. I'm hoping to be able to cut my pace down to about a 9 min mile for the long runs, but we'll see!

Elizabeth & Sprints

Early morning:
I did yesterday's WOD: Elizabeth with 80# for cleans, negatives for dips, and really bad form- Time: 5:27. I consider this a new pr b/c last time I did this WO in mid-Oct my time was faster (4:40) but I only used 70#. So, I was able to go up by 10 lbs AND was only 50 sec slower.

Late morning:
CFE: Run: 4x(100m + 200m+ 400m)
Rest the exact time it takes you to do each interval in each set. EX. 100m run in 15 sec. rest 15 sec then 200m run, rest 200m time, run 400m, rest 400m time, run 100m, etc. I didn't keep track of my times, and I wasn't going all-out b/c I was running around the dinky track at the Y, which is 1/16 of a mile. Funny story, though- b/c my math skills suck I was actually running 400x800x1mile for almost a complete round until I realized this WO was taking waaaaay to long. I had originally thought that 16laps equalled one lap around the track. What was I thinking??? Sounds like I pulled a JR. :)

Rest Day for Me

YESTERDAY:
Thrusters: 45,55,65,75,85,90,95(f)
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries. Approx. 4:20-30 per
Today: Rest Day

35 Min Run

CFE today was 70 min run at 85%. I cut it in half and ran for 35 min on treadmill...about 8:30 pace- started faster, ended slower and I was suckin' I'm gonna try tomorrow's CFE on C2 machine.

CFE

I'm trying a new experiment where I use CFE as my main workout and CF atleast 2x week plus when I have energy. So, today's workouts looked like this:
Morning:CFE: Run: 2 x 1000m / 1k with 2 min recoveries…. NO PENALTIES. All out sprints. I did a treadmill run at about a 6:30mile pace,so I'm not sure what each sprint was..4 something?
Afternoon: WOD: Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
My time:9:57
then I did bs21 with Jen: started at 45 and failed at 120...need to work on this more.

Barbara

WOD:"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Did Barbara at home and I did quite a few jumping pull-ups. I felt broken today and I'm not able to kip very well on my doorway pull-up bar:
Rounds:
1. 6:02
2. 5:53
3. 6:40
4. 7:06
5. 7:32

Yesterday did Shoulder Press 1-1-1-1-1-1, Push Press 3-3-3-3-3, Push Jerk 1-1-1-1-1- with no pr's

Best $10 Spent in a While

Since the girls were sick I cancelled our Fri morn plans last night, and then I happily awoke today to two healthy girls this morning. So, since I had no plans, and it was 50 degrees at 8am I called hourly care and to my amazement they had slots available. All that to say, I got to go on a nice,long run in beautiful weather. A run in shorts and a tank top even.
I've been debating whether to try for the Music City Marathon this year. I feel like it's a great time in my life to give it a try, but at the same time I remember how destructive the OBX Marathon was on my body over 2 years ago. So, I was looking at a training schedule yesterday and according to that plan, I should be up to 12 miles already. A little freaked out, I told myself that if I could run 12 miles out of the blue, than I would be strong enough to try for the marathon.
So, that's what I did today. 12-13 mile run (I accidently stopped my watch but didn't realize it for a while so I'm not exactly sure how far I went)...and I was able to do it. I think I was at about a 10 min pace. So, I did it, but I still don't know if I want to do the marathon. I can be indecisive sometimes.

Lunges & Burpees

Saedi is still sick so i did a modified wo at home:
5 rounds of:
16# overhead walking lunges (2-8#dumbells), 20 steps
21 burpees
Time:22:10

Mr Joshua

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

I used 135# for my deadlift and finished in 33:17. The deadlift was by far the most difficult part for me. Felt really heavy by the 3rd round and I did quite a few singles

Hang Power Clean

WOD: Hang Power Clean 1-1-1-1-1-1-1
55,65,75,80,85,90,95(pr)

Double Yuck!

WOD: 10K Run

Normally I love it when the runs show up for the WOD (and last night I went to bed excited about it) BUT I woke up so sore today from yesterday's WO that I was dreading this run. I didn't have it in me to try for a pr, and I was secretly hoping Saedi would cry the whole time so someone would come get me. But no one came & I felt like a trapped gerbil spinning on my wheel in the stuffy YMCA. My 10K attempt: 1st mile plus some change on the elliptical at about a 10 min pace and then last 5 miles on treadmill (b/c one finally became available) at a 9 min pace...which was a struggle for me. My quads and hamstrings were so tight & my legs felt like dead weight. It was the toughest run in a while b/c I didn't have the energy to push myself (and honestly the 9 min pace felt like I was pushing it), and I blame it on those dang thrusters!!! I don't know what I hope tomorrow's wo is, b/c my entire body is sore today.

Yuck!

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

As Rx'd for females with 65#: 36 something was my time. I tried not to rush but took it slow and steady. Honestly, though, I don't know if I could have given it more. My muscles were giving out on me. The thrusters were killer for me. By the last set I could hardly squat. Yeah, I would agree with Dymphna that this was a pretty nauseating WO.

CrossFit Endurance Only

C2: 12min @ 95% RPE 18-19

Overhead Squat

WOD: Overhead squat 3-3-3-3-3 reps
I've been waiting for this workout...not because I LIKE this lift but b/c the OHS is my best lift and I like all the cnouragement and complements I get regarding this lift. Yeah, I'm not modest. I really wanted a new pr today...which I got (after several failed attempts)
x3: 55,65,75,85,90
x1: 95,100(pr)

Also did CFE on C2:
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6

Power Cleans

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps

15:07 was my time using 75# for cleans & then ring holds instead of ring dips. I think the "dips" were the hardest part for me. I think I'm going to make it a goal to get one ring dip.

Virtual Shoveling

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Time: 23:54 and SORE HANDS!

3K Row

CFE: 3K Row: 13:43

5K Run

Ran 5K on treadmill today in 23:54(pr)

Front Squat

CFE: C2: 4x(150m +300m+ 600m)
Front Squat x5: 55,60,65,70,75,85(1),95(1)105(f)

New Back Squat WO

Yesterday: CFE ran 35 min
Today: Did not do the WOD. Instead did a couple weighted pull-ups and then worked on BS: 45,50,55,60,65,70,75,80,85,90,95,100,105,110,115,120(f)
Also did today's WOD with Tammy on the C2 machine: tabata sprints 16 rounds of 10 sec on and 20 sec off
Gonna try to d more pull-ups before bed

Filthy 50

Did the Alt WOD today: The Filthy 50 & it took me 35:58 so I wasn't close to beating my old pr (28 something back in Sept) but it was a great/tough workout nonetheless.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Deadlift

Deadlift 3-3-3-3-3 reps
Felt really heavy tonight as I haven't lifted in about 3 weeks..ugh! Anyway, I think my progression was:
95, 115, 135, 155, 165

8 Rounds

WOD:
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
*women's weight 95

I used 65# instead of 95# and was able to complete 8 rounds

Murph

Today was my first time back in the gym since we left for vacation a few weeks ago. I didn't do any CrossFit while away, besides a made-up version of Helen in the water. I was able to do a decent amount of running while in Michigan, so that felt great. Needless to say, when I saw that today's WOD was Murph (ties with Back Squat as my least favorite workout)I wasn't looking forward to the gym. The last time I did Murph (back in Aug) it took me an hour and 3 minutes to finish, and that was using 3 bands for pull-ups. I'm extremely proud of myself for finishing Murph as Rx'd in 50:10 today. It was extremely difficult for me and I even shed a few tears during push-ups at the end but I did it!

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Michelle: 50:10
Riley: 25:04