18 June, 2012

My Week of Training, 6/11 - 6/17

Monday, 6/11:  CrossFit

This WOD scared me when I first walked in due to the handstand pushups but I really liked it!

Warmup: 2 rounds...
Burgener Warmup 55/25#
Junk Yard Dogs (w/partner)
Over/Unders (w/partner)

WOD:
21-15-9
- Hang Squat Cleans w/Dumbells (I used 25#)
- Handstand Pushups

The cleans were definitely tough but the hardest was the handstand pushups!  At first used a 45# and 2 10# plates to decrease the distance I had to pushup.  2nd set took out a 10# plate and by the 3rd set I only used the 45# plate.  I liked them! Used the wall for support.

Final:  14:54


Tuesday, 6/12:  Rest Day

Wednesday, 6/13:  CrossFit

Warmup: 3 rounds x 5 reps
- Deadlifts, 115#
Not sure why these were SO hard today.  I attempted 135# and got one rep in and couldn't do anymore. Dropped it down to 115# and it was still near impossible.  Ugh.

Hero WOD:  "Michael"
So this was my first Hero WOD and I had NO idea what to expect.  Holy butt kicking!  

Hero workouts are a symbolic gesture in honor of a fallen soldier, Marine, sailor, etc.  The Hero WODs are a way to immortalize the fallen and remind ourselves that even in their untimely deaths these fellow CrossFitters were committed to the safety and freedom of the rest of us. (from their site)

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

3 Rounds for Time:
- 800 meter run
- 50 Back extensions
- 50 Situps

Doesn't sound horrible, right?? Right??? Another caveat is that the WOD has to be done in 25 minutes, or as much as possible in that time frame.

First round wasn't horrible.  Legs were a little iffy after the deadlifts but I got through the run & was the first done with the back extensions.   Then came the situps.  Full situps and I do NOT get along.  Holy hard, I have NO ab muscles apparently.

Second round is where I konked out.  Got through the run sluggish and then the back extensions took forever.  I really think I only got 40 situps before my poor abs refused to do anymore.

Third round I only got through 500m of the run before the 25 minutes was up.  OW!

However, I still loved the WOD and can't wait to do it again to see how I improve!

Thursday, 6/14: CrossFit

Warmup: Stretching
Front Squat Warmup: 45# x 5, 65# x 3, 85# x 1

WOD: Front Squats
3x3x3x3x3
95#, 115#, 115#, 115#, 115#

Totally didn't think I could do 115 for that many reps but success! Wrists got sore and collarbones hurt like hell. Need to work on that.

Post WOD:
As Many Rounds As Possible, 7 Minutes:
- 100m Row
- 20 Mountain Climbers (10 each side)
- 20 Pushups
 
I got through 3 full rounds and an extra 100m row.

Friday, 6/15:  CrossFit

Warmup: 500m run

WOD: "Hope"
3 Rounds, each exercise is 1 min long, rest for 1 min after each full round
- Burpees
- Power Snatch, 35#
- Box Jump, 20"
- Thrusters, 35#
- Chest to Bar PullUps, green band for assistance

Add up all reps for your total
Final: 45 reps, 49 reps, 40 reps = 134 total

Post WOD: 800m run

Totally kicked my butt but definitely felt better on the burpees than I ever have!

Saturday, 6/16:  Rest Day

Sunday, 6/17:  Rest Day

~~~~~~~~

The week was kinda messy in terms of food.  Went down the shore for 3 days with my friends and tried being as good as possible but the wheels always fell off towards the end of the night.  Then there was Father's Day.  Gahhh!!!

But I did make Coffee Marinated Steak Fajitas, again from PaleOMG.  SO good!  Added a lot more lime and it was perfect.

Photo from PaleOMG

And I also attempted my first dessert... Simple Blueberry Muffins!  Yes, from PaleOMG too.  :)

Photo from PaleOMG
I totally enjoyed these but some of my friends that had them did NOT.  I thought there was a lot of almond butter in them when I saw the recipe so next time I think I'm going to cut it in half and replace it with some applesauce or something.  They were also pretty oily so maybe I won't use as much coconut oil.  I'll try them again...but I totally did like these!


2 comments

  1. I'm glad I found you. I am training for my first Marathon and it's at Disney World!! I can't wait to read more from you!

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  2. @Sarah...thanks for reading! I honestly think Disney is the best place to run your first full, but I might be slightly biased. :) I look forward to hearing about your training and experience. Feel free to ask anything you want!

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