crlgrl’s BodyBlog

For my workout yesterday, I did a combination of OHS (over head squats) and pull ups. the numbers were OHS-21, 15 and 9. Pull ups-42, 30 and 18. The weight used for the ladies OHS was 75#….oh snap! So I did as many as I felt I could safely with 75# and then I had a 55# bar I would switch to and finish. I was able to do the last 9 with 75#. Those are the times when I wish I did have a partner to work out with because I know I could do more if it weren’t afraid of busting my @ss.  My pull ups were all broken sets. My whole torso today is sore along with my arms down to my elbows. The OHS are killa!!! Today is my long run of 6 miles.

P.S. My time was 14:21

After I finished my last training plan and ran my first race, I started a new running plan for 5k maintenance. The idea is pretty much the same, 1 easy day, 1 day of tempo or speed work and 1 long day. Yesterday I had to work at 12 hour shift in the ER so I got up at 5 am and did my tempo run, which I believe are my least favorite runs. I did a total of 5 miles with 3 at a 8:40 pace. It wasn’t all that fun, especially at that time of the day, but I got it done. Today I’ll go in a do a CF WOD!

Yep, my son finally did a full Crossfit workout with me! We did CF Coronodo (I think that’s how it’s spelled) because yesterday was a rest day off the main site. the WOD was 20 minutes of as many rounds as possible of 5 thrusters, 10 box jumps (20 in box) and 15 KB swings. After several rounds we were sweating and groaning and I checked the stopwatch and it was like 9:52. HA! His eyes got a little big when he realized he still had 10 minutes to go. We both knocked out 15 rounds! Which I thought was pretty good. His face, however, had a little bit of a gray cast to it. It was Gr8 to have him and I realized my times would probably be a little bit better if I had someone to compete with.

Todays Crossfit WOD was 4 rounds of 400 meter run, 12 handstand push ups and 2 15ft. rope climbs. I don’t have a rope so I just subbed in regular pull ups. I ended up with a time of 13:56. My 3rd and 4th set of pull ups were broken in 1/2. Even though this WOD only took 14 minutes, it seemed like forever! Especially during the sprints (if you can call 1:40 a sprint) I just wanted to stop, but it gave me a chance to push through some mental weakness, something I’ve learned to do much better through running!!

Yesterdays WOD was DL x3 for 5 rounds which I had to miss due to work. But todays was hang power cleans x1 for 7 seven rounds so I was able to combine the 2 and get caught back up. My max DL was 150×3….Boo! My max hang power clean was 75×1 but it scared me a little because I kind of lost control at the bottom so the last 3 were done with 70#.

Yeah, it’s a Forrest Gump reference. (: Sundays are normally my long run day but I have to work today and yesterday the temperature was 73, sunny degrees; so naturally I switched it up!! I went to the trail I ususally do on longer days and was really surprised to find another car there. It was the CC coach and his son and I almost felt like a part of the running community. (: The run wasn’t bad physically but emotionally it was OSM..the sun out and warm and being outdoors with music and NO people! Priceless! (:

Thursday was my speedwork day and I was supposed to do a total of 5 miles with 3-800meters at 3:53 with 400 meter jogs in between. So I got to the track and ran a mile and a half and then ran my first 800 at 3:40 and decided I just wanted to change it up a little so I ran another 800, then 4×400, 4×220 and 5×100s. Turns out I’m just not that speedy!! But it was a good workout and I’m sure it will make me faster if I keep at it. Yesterday I went in to the gym after checking out the WOD on the CF home page. We were supposed to do 135# clean and jerks every minute…1 the first minute….2 the second minute and so on until failure. So I just did 12 squat cleans, 12 push ups, 12 pull ups, 12 GHSU’s, 12 SDHP’s and 12 walking lunges for 6 rounds.