crlgrl’s BodyBlog

Yesterday was my 3 mile run for the week and it seemed like it took forever! I guess I was a little tired from working 3 shifts in a row that are supposed to be 12 hour shifts but never seem to work out that way. On top of that I had alot of sinus problems for a week; I completely lost my voice last Friday. But I trudged through it in 31:47. For my CF workout I did 100 pull ups, push ups, dips, GH situps and 100 KB swings.

Todays WOD was described by BJ Penn as a fight gone bad…hence the name. He was being trained for a fight by the CF people so it is 3 rounds of 5 1 minute exercises doing as many reps possible. This one is met-con hell!!! The exercises are: 20 inch box jumps, 20 # wallball squats throwing ball 10 feet in the air, push presses, sumo deadlift high pulls and rowing machine. I did this one at home so I jumped rope instead of row. My traps and lower back were still sore from the 3 bars of death but crossfit really has no regard for sore muscles. I got up at 6 to do my WOD before going into work and I am SOOO not a morning person!! Thank goodness for SuperPump 250!! Tomorrow I will get up early again and do a 2 mile run for my 5k program.

Sundays are my long run day for the 5K program I’m doing right now and everytime I say "long day" I chuckle a little because I think of IFP running 13 miles. (: Today I was supposed to run 3 miles at a 13:04 mile pace. Pacing is getting easier, today I ran 3 miles in 30 minutes and still had some energy left. I had thought about skipping ahead to week 4 or 5 when I start running a faster pace or longer distance but now I’m glad that I stuck with the plan because I discovered a few things today. Mostly that these run are not only training my body but more importantly, training my mind to run. I’m now able to relax my upper body and not fight to run. I’ve heard runners talk about slipping into a zone, but really didn’t get it. It was just a chore for me to run but the last 2 runs I’ve slipped into the zone for at least part of my run. And I’m actually begining to look forward to running!! OK, IFP, YOU WERE RIGHT!!!

Today’s WOD is named Linda or 3 bars of death!! oooooh scary! You start with 10 reps, 9 reps, 8 reps and so forth until you get to 1. The exercises are deadlifts, bench press and cleans using 1 1/2 times your bodyweight for the deads, bodyweight for the bench press and 3/4 bodyweight for the cleans. It is a long, heavy workout!!

I have never done so many pull ups in my life as I have on the Crossfit program!! I wonder how many since April??? I’ll have to go back to the board and see if I can figure that out. The WOD for Sunday was weighted pull ups for 1 rep. The gym I use on occasion isn’t open on Sunday and I don’t have a good way to add weight..my lightest DB is 20# so instead of adding weight I did 1 pull up as slowly as I could for the 7 rounds and then worked on kipping. If I could ever get that down I know my pull up times and numbers would really improve.

Todays WOD was 3 push jerks for 5 rounds. I’m not really sure how to do a push jerk so I opted for a push press. 55#, 60#, 65#, 65# and 70#. I’m pretty disappointed in those weights but it could be worse. I ran 2 miles on the TM (since it is pouring rain) in 21 minutes. I’m supposed to be running 2 at 13:04 according to the little plan I printed up from Runnersworld.com but I don’t think it will hurt anything to go a little faster.