Weeks in Training (and a whole lot of Cooking) 1/6/14-1/19/14

29 Jan

OK, so clearly I have been BIG time slacking with my weekly training posts…actually with my posts in general, but this month has been insane!  Normally I wouldn’t bother with my update when it’s backed up this much, but I have to because of 2 major things accomplished…I did lots of cooking and I RAN!!!   OK, I didn’t run a lot, but I did a couple of runs with Doug (one actually counts for the week I’m not posting about yet) and it got me into a kinda groove, but that was before apocalyptic snow and me getting sick, but we’ll get to that later.


Week of 1/6-1/12

WOD: In Memory of John Ryan (40 min cap)
2 rounds: 10 Thrusters (55#)
1 Clean (75#)
22 Box Jumps (18in)
1 Clean (75#)
Then: 81 Burpees
1113m Row
Total Time: 33:57.  This workout was pretty important for 2 reasons.  It was in memory of one of our coach’s brother in law (DOB: 10/22/81) and passed away on 1/1/13 (do those numbers look familiar?).  Doing something in honor of someone, even if you didn’t know them, there’s always that feeling.  I also had MAJOR Crossfit moments with this one.  First of all, 40 min time cap,  me and those do not well, especially when you throw in that many burpees.  Burpees take me FOREVER!  I had already posted about this, about the one guy who had completed the WOD and came back to help me get through the burpees, and then my Coach who sat next to me while I rowed the 1113m and I finished.  Anyway, it was a big day.

Warm Up: 100 Single Jump Ropes/ 50 HRPU (Hand Release Push-Ups) 50 Lunges (yes, this is a WARM UP…ugh!)
Skill : 1 rep max Squat Clean (75#).  Needs work.
WOD: 10 minute AMRAP
7 K.B. Swings (12kg – Rx was 16kg)
10 Double Unders (and 30 Single Jump Ropes for those of us who cannot do Double Unders, ugh!)
Total: 9 rounds + 7 reps

Wednesday – Rest Day

Warm-Up: Down and Back, 2x Buttkicks/ High Knees/ Crab Walk
Skill: 1 Rep Max Power Snatch (65#) – I am HORRIBLE at snatches…still haven’t mastered the technique
WOD: Isabel
30 Snatches (45# – Rx is 95#)
Time: 2:59

Warm-Up: 10 Rounds (with Partner) 300m row
WOD: 12 min AMRAP
10 Thrusters (55#)
10 Box Jumps (18in)
Total: 4 rounds (yeah, I suck)

Saturday – Rest Day

Sunday – 4.75 mile run with Doug.  It was an UGLY run, but I finished it. (4.75 is how far the path we ran down and back is).

Week of 1/13 – 1/20

Warm-Up: 3 rounds of Wheel Barrow/10 Muscle Snatch/ :30 Wall Squat)
Skill: Power Snatch 4×2 (60# max)
WOD: 5 x 500m Row (2:32 slowest round)
10 Snatches (45#) in between rows

Warm-Up: 2 rounds of 20 Shoulder Touches/ 15 Gobble Squats (8kg)/ :30 Hang
Skill: On the Minute, 20 Minutes (this was so a WOD and not a Skill, just saying)
Even: 5 Deadlifts (115#)
Odd: 20 Double Unders (60 Singles for me – took the entire minute each time)
WOD: 4 min AMRAP
Over the Bar Burpees
Total: 21 (I don’t even know how I did that after that “Skill”)

Wednesday – Rest Day

Warm-Up: 400m Run/20 Boot Straps
Skill: 5×1 Squat Clean (65#, 70#, 75#, 80#, 85# Fail)
WOD: 4 Rounds for Time
30 Double Unders (90 Singles – seriously, this is getting ridiculous!)
10 Clean Jerks (45#)
Total Time: 12:49 (Stupid Jump Rope takes me FOREVER!)

Friday –
Warm-Up: 3 rounds of Walking Lunges/Broad Jump/High Knees/:30 couch stretch
Skill: 2 HSPU (Hand Stand Push Ups) on the minute, 18 minutes – mine were modified
WOD: 5 min AMRAP
5 Wall Balls
5 Medicine Ball Squats
Total: 7 + 1 (Finally a WOD that I am somewhat good at!)

Saturday – Rest Day / Our Goddaughter’s Christening (Greek dancing while holding a baby is a workout!)

Sunday – Not CrossFit, just regular gym
500m Row
40 Sit-Ups
30 Push-Ups
20 Sit-Ups
10 Tricep Dips
3 rounds of 7 Pull-Ups (w/ machine lifting 104# for me) / 7 Tricep Dips (w/ machine lifting 98# for me) I’m weak…& heavy

OK, I have one more week to catch up on, but I think I’ve bored you enough for now.  And with the arrival of my Magic Bands, I am in a Disney mind in a big way, so here ya go!


2 Responses to “Weeks in Training (and a whole lot of Cooking) 1/6/14-1/19/14”

  1. Run, Karla, Run February 1, 2014 at 5:56 pm #

    “Doing something in honor of someone, even if you didn’t know them, there’s always that feeling.” Yes. I totally agree. And also agree that dancing while holding a baby is definitely a workout. Yay for running again! Keep it up!

    • kebe51 February 6, 2014 at 2:23 pm #

      Thanks! I’ve been able to run at least once a week, but I REALLY need to get back to speedwork! *fingers crossed*

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