"Athleticsm is not just about physical feats, or aesthetic goals. It's about creating a strong inner self and gaining a sense of satisfaction and empowerment from our bodies' capabilities" -Neghar Fonooni
Wednesday
Strength:
Push Jerk
1-1-1-1
75-85-90-95
WOD
800m run
25 wall balls #12
3 rounds 16:36 RX
Didn't reach my 1 rep max for clean and jerks because we ran out of time but I definitely was able to clean #95 which I haven't been able to do, ever. I know I could have gone higher so we will see. I felt really strong today.
Wod was so tough but good. I really needed to work on my wall ball form and running was again great training for the tri. My shoulder felt great this morning too so I could do everything.
Oh and I also was able to do 2 unassisted pull ups in a row! This is a huge feat! I maybe cold have tried for 3 but I got so excited after 2 that I kinda fell/jumped off the bar.
Today was a good day, I felt very strong, confident and just happy with my effort and ability today.
Tuesday
Swim 800 yards
Carissa- 22:49
Me-23:39
Run TABATA up a hill (guessing 40-50 degree angle)
4 min x2.
Made it about 3-4 blocks
That running sucked! That hill was killer but I'm glad I ran out of incline and got a brief rest to walk back down and do it again. I'll definitely be ok on the running part of the Tri if I just train that hill. Swimming is getting better. I took my time, obviously, and focused in form and breathing. I'm getting more confortable in the water and was able to not stop at the end of each lap.
I'm cutting back on Crossfit to rest my shoulder per my Dr. so I'm only training for the Tri and doing 3 CF work outs a week. The PT, anti-inflamitories and icing is already helping so I'm keeping my fingers crossed.
This was a gret day to workout, it was hot and I had a busy day at work which was capped off by my nreves of having to swim the 800 yards. After finishing the swim and not having a panic attack I felt so much better. I definitely realized how much I love moving physically and also being able to work with others. My friend Lisa swam with us, but completed 6 laps then she ran up the hill with me, while Carissa had a beer instead. It was great working next to Lisa and being able to encourage her and see her fight to finish that beast of a hill.
I guess I realized today that I love to challenge, encourage and support other people, this is how I take care of myself, feel taken care of, and feel like I'm taking care of and serving others. I guess that's why my jobs go hand in hand.
Monday
Strength:
OH squat
5-5-5
35-45-55
WOD
10 ground to overhead #75
200 yard sprint
6:16 RX
This was a hard workout, it didn't look that difficult but once you set that bar down and start sprinting your legs feel so heavy and you end up "sprinting" with 75-80% instead of all out 100% or even 95%. Snatching the bar to get it overhead would have made this go by so much faster but with my bum shoulder I can't do the movement so I had to clean and jerk it. I also stayed low on the OH squat weight because I didn't want to hurt my arm anymore and I wanted to focus more on form than weight. I was suprised by how easy it was to do it with that weight. I definitely felt my strength building after today.
Food:
B-Orange, banana, blueberry smoothie, coffee and creamer
S-hard boiled egg, cheese stick, almonds
L-Odwalla, spinach salad with chicken
D-lettuce wrap burger with 2 patties, and tomato
Wednesday
Strength:
Push Jerk
1-1-1-1
75-85-90-95
WOD
800m run
25 wall balls #12
3 rounds 16:36 RX
Didn't reach my 1 rep max for clean and jerks because we ran out of time but I definitely was able to clean #95 which I haven't been able to do, ever. I know I could have gone higher so we will see. I felt really strong today.
Wod was so tough but good. I really needed to work on my wall ball form and running was again great training for the tri. My shoulder felt great this morning too so I could do everything.
Oh and I also was able to do 2 unassisted pull ups in a row! This is a huge feat! I maybe cold have tried for 3 but I got so excited after 2 that I kinda fell/jumped off the bar.
Today was a good day, I felt very strong, confident and just happy with my effort and ability today.
Tuesday
Swim 800 yards
Carissa- 22:49
Me-23:39
Run TABATA up a hill (guessing 40-50 degree angle)
4 min x2.
Made it about 3-4 blocks
That running sucked! That hill was killer but I'm glad I ran out of incline and got a brief rest to walk back down and do it again. I'll definitely be ok on the running part of the Tri if I just train that hill. Swimming is getting better. I took my time, obviously, and focused in form and breathing. I'm getting more confortable in the water and was able to not stop at the end of each lap.
I'm cutting back on Crossfit to rest my shoulder per my Dr. so I'm only training for the Tri and doing 3 CF work outs a week. The PT, anti-inflamitories and icing is already helping so I'm keeping my fingers crossed.
This was a gret day to workout, it was hot and I had a busy day at work which was capped off by my nreves of having to swim the 800 yards. After finishing the swim and not having a panic attack I felt so much better. I definitely realized how much I love moving physically and also being able to work with others. My friend Lisa swam with us, but completed 6 laps then she ran up the hill with me, while Carissa had a beer instead. It was great working next to Lisa and being able to encourage her and see her fight to finish that beast of a hill.
I guess I realized today that I love to challenge, encourage and support other people, this is how I take care of myself, feel taken care of, and feel like I'm taking care of and serving others. I guess that's why my jobs go hand in hand.
Monday
Strength:
OH squat
5-5-5
35-45-55
WOD
10 ground to overhead #75
200 yard sprint
6:16 RX
This was a hard workout, it didn't look that difficult but once you set that bar down and start sprinting your legs feel so heavy and you end up "sprinting" with 75-80% instead of all out 100% or even 95%. Snatching the bar to get it overhead would have made this go by so much faster but with my bum shoulder I can't do the movement so I had to clean and jerk it. I also stayed low on the OH squat weight because I didn't want to hurt my arm anymore and I wanted to focus more on form than weight. I was suprised by how easy it was to do it with that weight. I definitely felt my strength building after today.
Food:
B-Orange, banana, blueberry smoothie, coffee and creamer
S-hard boiled egg, cheese stick, almonds
L-Odwalla, spinach salad with chicken
D-lettuce wrap burger with 2 patties, and tomato
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