Crossfit WOD

Well...Crossfit Reston is closed today, so...I took a day off.  Tomorrow I'll go for a 3 or 4 mile jaunt, maybe at night.  I've never done that before, or if I have I can't remember.  Not super safe for a woman running alone, but...

(Mary Chapen Carpenter's "I Take My Chances."  My favorite song.  Ever.)

Long Run

8 miles, Seneca.  1:12.  That's 9 minute miles on the dot.  Damn!  Right on the mark.

The main trail that I do is four miles, out and back.  So I did it twice.  I meant to run the same time, or aim to be faster the second time, but my head was too full of thoughts and I forgot to check my watch.

Because of scheduling purposes (darn it when life gets in the way of my running and training) I couldn't do 14 miles today, so I switched it up and will run that next week.

It was supposed to be bloody hot (best said in an accent I don't actually have); heat index near 100 or something.  I like the heat--I am someone who is constantly cold, constantly wearing a sweatshirt around our too-cold, a/c-pumped-up-too-high house--and I love to run in just a jog bra and shorts.  I was going to do the W&OD today but because it's hardly shaded, I opted for the well-known Seneca.  It was about 85 when I ran, but didn't feel too bad.  I was drenched by the time I stopped, though, and shamelessly took off my soaked jog bra and threw a shirt on before taking off to my next destination, where I changed from sweaty runner to sundress-wearing lady.  But I was happy to be a sweaty runner underneath.

That night I went to a Legwarmers concert with some of my girlfriends.  I yelled the words out as if I knew them (I'm horrible at remembering lyrics) and broke out some dance moves that have gathered too much dust.  I drank way too much and danced like a crazy person with them.  The night ended way too soon!  At 1 AM.  :)

In case you don't know me, I'm the second from the left.

Off Day.

Wish I could report that after a miserable night's sleep my long mid-morning nap was sandwiched between breakfast in bed and a massage.

Nope.  Took my sons and one of their friends hiking at Riverbend Park.

This actually translates into: watching two three year olds run ahead of me on the way out and calling to them for "quick feet!" on the way back, and carrying a 26-pound squirmy screamer on my back.  It was fun, though; was happy to get out of the house on a day that will soon be miserably hot.

Crossfit WOD

3 rounds for time of:

• 20 KB Swings ( 70#/53#)
• 30 Anchored Sit ups
• 400M run

------------------------------------------------------------------------------------------------------------


10:56.  Rx.


My first time doing 53#...I attempted it once before but nearly killed somebody when I dropped it.  A secondary accomplishment today: not decapitating anyone during those 60 swings, most of which were good, some just so-so.  I'll take that.  Had some stuff to work out so to speak, so glad there was some running involved, though my legs were heavy and I was slow from yesterday's 'mill hills and today's swings.  


Still, happy to be there.  Grateful to have a strong heart.

Speedplay: Hill workout

The Sisyphus Session

Warm up (wake up) 10 minutes (8:50ish pace)

Set 1 (8:27 pace):
30 seconds @ 4 percent incline
30 seconds @ 2 percent incline
60 seconds @ 4 percent incline
60 seconds @ 2 percent incline
90 seconds @ 4 percent incline
90 seconds @ 2 percent incline

2 minutes easy (8:34 pace), 1 percent incline


Set 2 (8:27 pace):
30 seconds @ 5 percent incline
30 seconds @ 3 percent incline
60 seconds @ 5 percent incline
60 seconds @ 3 percent incline
90 seconds @ 5 percent incline
90 seconds @ 3 percent incline

2 minutes easy (8:34 pace), 1 percent incline

Set 3 (8:27 pace):
30 seconds @ 6 percent incline
30 seconds @ 4 percent incline
60 seconds @ 6 percent incline
60 seconds @ 4 percent incline
90 seconds @ 6 percent incline
90 seconds @ 4 percent incline

2 minutes easy (8:34 pace), 1 percent incline

Set 4 (8:27 pace):
30 seconds @ 7 percent incline
30 seconds @ 5 percent incline
60 seconds @ 7 percent incline
60 seconds @ 5 percent incline

3 minutes easy (8:34 pace), 1 percent incline

5 minutes cool down, slowing gradually to 9:05 pace

43 minutes-ish...can't remember exactly. 5 miles.


Adapted to the treadmill from the workout found at http://running.competitor.com/2012/02/training/workout-of-the-week-the-sisyphus-session_22493

MAN would I kill to do this workout at the place where they took the picture in the link above.  Ugh.  Trying to appreciate what I've got--beyond amazing health and strong legs--but seriously, one day I will run in California.  One day.  And can I just move to Colorado tomorrow?!

Anyway, this was another tough workout, and would have been at any time of the day.  It was so tough, though, that it went by quickly.  Had to focus pretty hard on getting through it.  Now I have to stay hydrated through the day, and try and roll out on my trusty rusty foam roller later tonight after kids' bedtime.  Which I am already looking forward to...is that bad?

Definitely try out this workout.  If you do the last 90 second on the fourth set, I'll send you a gold star...

Crossfit WOD

AMR(reps)AP in 12 minutes of:

• Hang squat clean (135#/85#) 20 reps
• Hang squat clean (15#/105#) 20 reps
• Hang squat clean (195#/125#) as many reps as you can until the time expires
  

Core - 4 rounds of Toes-to-Bar to failure. Rest as needed between rounds

------------------------------------------------------------------------------------------------------------

20 @ 63#
20 @ 73#
13 @ 83#


I'm satisfied with my effort and results, but next time I'll start at 73.  Or 75.  The whole rounding up (do you really need to add the two plates of .5# on each end?) thing bugs me.  It feels like I'm cheating.  So I report honestly...this time.


Glad to practice my toes to bar, which I'd really like to master because I think I have the core strength.  Grip strength and kip are the issues...dammit!


For the four rounds of T2B: 10, 5, 6, 6.