2 weeks down, many more to go. At a glance, there’s a lack of blue… meaning this week’s mileage total was pretty low. Work, weather, all around crankiness, it was simply not my week. Here’s what things ended up looking like:
Day 8 – Sunday 4/16/17
RW Plan: Run 5mi | Actual Workout: Chasing my nieces around Mom’s yard
HAPPY EASTER! I made cake. I ate cake. Washed it down with wine. Lots of family time, food coma and the like. Check Baxter out over there on the right. 🙂
No training. Having run 5 good-feeling miles the day before, I was okay with letting the holiday give me my second rest day inside of 3 days.
Day 9 – Monday 4/17/17
RW Plan: Rest/Cross-train | Actual Workout: CrossFit + Run 1mi after class
Back Squats (Calculate percentages using 90% of 1RM)
3 @ 65% – 115lbs
3 @ 75% – 135lbs
3+ @ 85% – 7x155lbs
3 Rounds For Time:
11 Overhead Squats (95lbs)
Result: 11:53 Rx
Weebles wobble when they have 95lbs overhead, but they magically don’t fall down. Did not think to warm up a few snatches before loading my bar with Rx weight, so that was a little bit of starfish action to get the bar up. Holy core muscles, Batman.
I didn’t want to be the slowest kid in the bunch, so I attempted to keep up with one of the faster girls on our bonus mile on Monday. I sped up to keep up with her, turns out she sped up to keep up with me, I think we knocked that mile off in 9 minutes or less. That’s no crazy fast time, but when you’ve done a bunch of squats and sprints already, I’m going to say it didn’t feel half bad.
Day 10 – Tuesday 4/18/17
RW Plan: 2mi Easy | Actual Workout: REST DAY, and not on purpose.
Due to some training at work, I couldn’t get out in time for CrossFit, and had a last minute business dinner pop up just a few hours beforehand. Needless to say, my day did not go according to plan. Resting 3 out of the last 5 days? Not ideal.
Day 11 – Wednesday 4/19/17
RW Plan: 5mi Easy | Actual Workout: CrossFit
2 Squat cleans + 3 Jerks
Minutes 1-2: 85lbs, 3-4: 95lbs, 5-6: 105lbs, 7-10: 115lbs – SPICY
7 Rounds For time:
9 Power Snatches (65lbs)
3 Bar Muscle Ups
Result: 9:23 Scaled (Sub ring rows for MUPs)
I was in a mood all day on Wednesday. It was cold and wet outside, and having missed my workout the day before, I really just wanted to get my hands on a barbell.
After class on Wednesday, I drove over to lululemon to let off some steam in the form of buying myself a new outfit. Crankiness somewhat subsided. The Fast & Free Crop, Low Key Tank and Invigorate Bra all found a new home with me.
Day 12 – Thursday 4/20/17
RW Plan: Rest/Cross-train | Actual Workout: CrossFit
Front Squats (Calculate percentages using 90% of 1RM)
3 x 65% – 105lbs
3 x 75% – 120lbs
3+ x 85% – 7 x 135lbs
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (14lbs)
Sumo deadlift high-pull (55lbs)
Box Jumps, 20″
Result: 293 Rx
Should have taken a look at my PR BEFORE I started in on FGB, instead of after. Had I known to shoot for 314, I probably wouldn’t have let myself get away with a 293. Fail.
Day 13 – Friday 4/21/17
RW Plan: 2mi Easy | Actual Workout: CrossFit
My Garmin watch came on Friday, after 10 minutes of rollercoaster excitement because the FedEx van coincidentally pulled into my complex right ahead of me. I was headed home for lunch, but the van continued straight to a different section as I had to make a turn to get to my place. Boooo. Then he came around my section, and stopped a few doors down. Yay! Then he drove away. Boooo again. Five minutes later he came around and stopped in front of my place, magic box in hand. Yay again! Oh, the melodrama.
Deadlift (Calculate percentages using 90% of 1RM)
5 x 75% – 155lbs
3 x 85% – 190lbs
1+ x 95% – 5 x 210lbs
WOD – Running Clock
10 Minute AMRAP
30 Ab Mat Sit Ups
Rest 2 minutes
Part II (start when clock hits 12:00)
10 Minute AMRAP
5 Chest to Bar Pull Ups (kipping or strict)
35 Double Unders
Results: Part I – 4 +0, Part II – 7 + 1 Rx
The 200m runs felt the best they had in a while! Too bad I’m also not very quick with situps. Best part of the day is that after months of hiding, my C2B pull-ups came back! I was breaking it down into singles, but I got them back. I almost felt somewhat athletic after Friday’s workout. What did I do afterward? I bought myself a pizza on the way home.
I fully admit to being a cranky little wimp thanks to the cold & wet week we had in CT. I once saw a saying that I need to live up to: “what the weather is doing doesn’t determine if you will run or not, it will only determine what you wear.”
Day 14 – Saturday 4/22/17
RW Plan: Rest/Cross-train | Actual Workout: 6.5mi LSD
First outing with the Garmin watch! I opted to flip-flop Saturday’s rest day with Sunday’s planned 6 mile run. With plans to volunteer at a charity event on Saturday night (at which there would be plenty of wine, gratis), I knew I wouldn’t be much in the mood for running on Sunday.
Talk about a rude awakening, courtesy of GPS technology. This run felt really good for the first 5.5 miles, then I hit a wall with my energy level for the last mile home.
This is the slowest run that I’ve clocked in a while, and it doesn’t help the psyche that I didn’t stop and walk AT ALL the entire time, not even to wait for traffic before crossing the road. Nowhere to go but up, I guess.
This run was done in the lululemon Fast & Free Crop, and I didn’t have to stop and adjust them at all. Success!
This Week’s Mileage: 7.5 miles // #SeaKatyWheeze Cumulative Total: 24.5 miles