This week was not great. Other than the runs I did in CrossFit, I didn’t run at all. Also my cooking was not so great. Either Doug, I, or both of us weren’t going to be home the majority of the time this week so cooking dinner kinda went kaput! I did make one thing, a white chicken chilli (Paleo friendly) that didn’t come out quite right. More soup than chili.
As a result of not really cooking, I would say I was Paleo more like 60-70% of the time this week. Not great, but planning on stepping it up this week!
And now for the workouts!
Monday – CrossFit
Warm-up: 800m Run/ 40 Shoulder Touches/ :30 blue band tricep stretch
Skill: 2 Push-Jerks every 2 min for 8 min – 85#, 90#, 95#, 95#
WOD: 12 min AMRAP
20 Air Squats
15 Hollow Rocks
Total: 4 + 41 (it really annoyed me I couldn’t get those last 4 PUs in, but I am so weak at them)
Tuesday – CrossFit
Warm-up: 3 Rounds of Bear Crawls (back & forth, 2x), 4 Wall Climbs, 8 OHS w/ PVC
Skill: 2 Hang Squat Snatches every 1:30, 10 sets – 45# & 50#
WOD: 4 Rounds (18 min time cap)
15 Wall Balls – 14#
30 Double Unders
Total: 2 + 21 (this WOD sucked! I JUST learned DUs and so they take me forever! I have to do a single, double, stop and reset for every double under. I just couldn’t do them fast enough. I also cannot run fast enough – especially at lunch time here – to make up any time on the run)
Oh yeah I also did this:
Wednesday – Rest Day
Thursday – CrossFit
Warm-up: 500m Row / 100m Walking Lunges
Skill 1: 2 Front Squats on the minute for 10 minutes
90#, 95#, 100#, 100#, 105#, 110#, 115#, 120#, 125#, 140# (failed the 2nd rep)
Skill 2: 10 Minutes
Even: 15 Thruster (45/35)
Odd: 10 Over the Bar Burpees
So, I love how my coaches have total confidence in my strength, but sometimes, I think they are trying to kill me. My previous 1 rep max of a Front Squat was 110#. So, when I did, 115, 120, 125 I was already hitting new PRs. Then my coach told me to take off all the weights after my 9th rep and brought out the big boys, the 45# weights. And he told me to throw on the 2.5# weights too, giving a grand total of 140#. And I did it. Well, I did the first rep. I couldn’t do the 2nd rep and he was so bummed. I got a “YOU HAD THAT!” He told me I was just leaning too far forward. That they get so invested in our achievements and our “failures” as if they were doing it themselves.
ANYWAY…he seemed to recover from his disappointment in my front squat in time to sing “Let It Go” at the karaoke night we had at my CrossFit box because my CrossFit box is freaking awesome.
Friday – CrossFit
WOD: 7 Rounds, 30 minute cap
15 Cleans (95/65) 65#
15 Box Jumps (24/18) 18′
15 KB Swings (24/16) 16 kg
Total: 5 + 30
I did this workout RX, BUT did not finish in the time cap, so it “didn’t count.” In my defense, I don’t know how some of us (after drinking many beers at karaoke the night before) were even able to show up to CrossFit, let alone actually do anything, so I’ll take my 5+30 (hell, I’m slow even when I don’t have a belly full of beer!) Plus, after the squats before my legs were like this…
Saturday – Rest Day. Walking was still difficult.
Sunday – Rest Day. Although, we did LOTS of walking around Brooklyn while visiting our nephew. I need to move in with them because they live right by the Verrazano and this amazing path, great for training!
Goals for the week: RUN & COOK!