Tuesday, July 30, 2013

Running Wild: Weekly Wrap-up

Total Miles Run: 9.7

Monday: Rest

Tuesday: Strength at the gym

Warm-up, then:
*3 sets of 15 10# wall balls
/*3 sets of 10 pull-ups w/ a band
\*3 sets of 10 50# single leg deadlifts
*3 sets of 8 110# squat rows
*3 sets of 10 25# torso twists on the freemotion
*lots of jumpropes. I tried to do some double unders but could not do a single one! UGH!
*3 sets of 10 stability ball rollouts

Wednesday: Rest

Thursday: Crossfit

This was a trial class at a box in my neighborhood. I went with my friend Sarah and we're having fun checking out boxes together before deciding which one to join! This one was a different experience from our first one, and I definitely enjoyed it, overall. I liked that we were a part of a very small basics class, and that we were given some empty barbells to throw around a bit. 

We warmed up with a 500m row, then 2 rounds of: bear crawl, crab walk, ring push-ups, burpees and hollow hold planks (I think that is what they were called?). Then we moved on to working on different squats. We did air squats, back squats, front squats and overhead squats. Not gonna lie, I am a decent squatter ifIdosaysomyself. I have done A LOT of squats over the past several months so I hope that my form is decent by now! At one point I got to demonstrate to the group how to do an overhead squat, and again, not gonna lie, I kind of felt like a badass.



THEN it was time for the WOD. I am not sure if this is common knowledge, but the killer WODS in crossfit? Those are just part of the work you do in a class! The WOD was a 10 minute AMRAP (as many rounds as possible) of: 20 single unders (jump ropes, with the rope passing under your feet once for each jump), 10 air squats, and 5 burpees. Just keep repeating that as many times as you can in 10 minutes. I did 8 full rounds plus 20 jumpropes. 

And then I almost died. 

But I didn't, and it was awesome! 

Friday: 4.2 mile run

This was my first run post-Ragnar and it went swimmingly. I made a last-minute decision to run at Lincoln Park, which is mostly shaded and on trails, which was a pretty smart move. It was hot out and the shade helped a lot. There were some hills, big and small, but overall I felt great! 

Saturday: Strength at the gym

I wasn't too excited to workout when I headed to the gym, but here's what I came up with:

*10 minutes on the rower
/*3 sets of 10 KB swings
\*3 sets of 10 KB sumo squats
*3 sets of 8 medicine ball push-ups
*1 set of 8 2-handed pistol squats (one legged squat, holding on to a bar above)
*2 sets of 8 1-handed pistol squats
*3 sets of 10 exercises on the ab bench. Leg raises and hip raises.

Sunday: 5.5 mile run

I met Michael at Discovery Park for two loops on the trails. It was a fantastic run, and we had time to reminisce about Ragnar, as well as chat about all sorts of other things. We had a great time. I missed that trail! 

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