CARDIO DAY. I went like Flash 3 times around my hilly development! Ok maybe not like Flash. One of these days I’ll talk about running with plantar fasciitis. I ran for 42 minutes, and it took me around my neighborhood 3 times. My average heart rate was 134 bpm, which was 74% of my max. At one point my heart rate was up to 153 bpm. That’s 85% of max-some pretty good cardio!
Rest Day. It’s in the program.
CROSSFIT DAY. I was still very stiff from recovering from last week’s workouts without doing enough mobility training. At least I know where the problem lies, or at least most of it! Well I went to Crossfit Powerhour this morning stiff as hell but ready to get all limbered up. The warm up consisted of hang power snatch’s+OHS’s, and hang squat stretches. The problem I had with those being the warm up movements is that they were functional strength exercises and I felt like I needed a warm up for my warm up’s! The WOD itself was an 8 minute running clock of 8 different functional movement exercises. The whole hour looked like this:
EMOM 8 (this means every minute on the minute for 8 minutes)
2 Sets of Hang Power Snatch + OHS@ 25lbs (that means overhead squats)
3 Hang Squat Snatch@ 25lbs
8 Minute Running Clock; 1 minute each of:
- Air Squats
- Push Ups (my knees were down for most)
- Box Jumps (I used a 20″ box. I should have been able to jump up but like I mentioned earlier I was stiff. I stepped up instead)
- Pullups (I jumped)
- Inverted Burpees (I’ll go on and on about these in another post. They are something else)
- Wall Balls (I used 10lbs. It was good, I’m getting stronger)
- Burpees (Love them. NOT)
- D/U (these are double unders. That means for every jump, your rope needs to circle twice. I can’t do them yet)
Have to be honest. This wasn’t my best workout. I don’t know if I didn’t work hard enough, or if it was just an odd combination, or what. This was a workout that came directly from Crossfit, not designed by Jake.
CROSSFIT DAY. Today was great. And guess what, a dear friend of ours joined Crossfit Powerhour! Bob Fodera, Attorney at Law is now a Crossfitter! I love it. I went to the 6am class like I usually prefer to do, and a half hour in when we are finishing up our warm up and getting ready to start the wod, the door opens and in walks Bob for one of his on-ramp sessions! I couldn’t believe it! Nicki had told me he joined but I really needed to see it for myself. I AM SO THRILLED! Anyway back to the workout. I left feeling thoroughly worked out. By the way T2B means TOES TO THE PULL UP BAR. This means you make like doing a pull up but instead of pulling your chin over the bar you lift your toes up to the bar. I finally got the correct movement down but do not yet have the core strength to get my toes up there. Another goal set.
10 Russian Kettle Bell Swings@ 26lbs
10 Kettle Bell Deadlifts@ 26lbs
3 Rounds of 3:00 on and 3:00 off
- 6 Thrusters@ 25lbs
- 6 T2B
- 9 Thrusters@25lbs
- 9 T2B
The reps were increased by 3 each time you started another set. So after I finished 9 T2B’s, I then did 12 Thrusters.
CARDIO DAY + SKIING!!!! It was REALLY cold, too cold to run outside and on top of that there was a thin sheet of snow on the ground anyway. FINALLY got snow. So I went to the Hunterdon Health and Wellness Center to treadmill it for a bit. I ran on the hill setting at 5mp at level 10 for 20 minutes, then hopped on a rower. I completed a 200 Calorie Row, and it took roughly 20 minutes. I got my heart rate up to 83%! My average heart rate though was 135, which is 73%, but that’s still pretty good! I took the kids to Camelback Mountain after school got out at half day. First time on skis in two years-and I think I did pretty good except for the lovely pizza slices I carve into the mountain. Working on it. It’s tough learning as an adult!
Rest Day. It’s in the program. I was sore. Those Toes to Bar’s are a GREAT core workout.
Crossfit Day+ Skiing tonight. Wow. WOW. WOW. What a cardio and endurance workout. It was very low weight but high reps combined with burpees. Those are always a great time. So here is what the workout looked like:
- 10 KBSDHP (Kettle Bell Suma Deadlift High Pulls. I’ll talk about these later, in another post. I think these are controversial in the non-crossfit fitness world.)
- 5 Slow Plate Front Raise
- 10 Push-ups to Down Dog
- 10 Lateral Jumps
27 Power Snatch@ 25lbs.
21 Power Snatch@ 25lbs
15 Power Snatch@ 25lbs
9 Power Snatch@25lbs
Then look at your time, and drop dead. For a few minutes anyway.