Thursday, July 19, 2007

Two-fer Workout 7/18

My body feels like it was put through a wood-chipper. My hamstrings are tight, my back aches, and I swear I almost hallucinated. But something about me must be insane because I like this's a productive ache. So how did I get to this point? Well, try this for a change in your workout life.

Morning Workout: CrossFit - "The Chipper"
20 Walking Lunge Steps
15 Pull-ups
35 Box Jumps (20' box or step)
15 Tuck Jumps
15 Bar Dips
20 Knees to Elbows
15 Kettlebell Swings (1.5 pood=about 50#)
30 Sit-ups
15 Hanging Squat Cleans (20# Dumbbells)
12 Back Extensions
15 Thrusters (45# bar)
15 Towel Pull-ups
(Time yourself, I did it in 26.03)

Afternoon Workout: Run 9 miles
(1:30.03, 10:00/mile)
*That was a sorry pace. I can make my excuses (90 degrees, super-sunny, tight hamstrings), but that was a pretty slow pace. One of the points of marathon training is to get the miles under your belt. Today's run was a mileage builder more than a pace run. So I am not discouraged. For any newbies to training, you don't need to push yourself to your marathon pace during every run. Otherwise, you will burn out and risk injury.

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