Workout 9/30: Back Squats

Have you ever heard the phrase, "My eyes were bigger than my _________"? You fill in the blank with something like "stomach." Well, today I found that my eyes were bigger than my strength. I thought for sure I could back squat more weight than I was actually able to do. Now don't get me wrong, my predictions were based on past performance, but it so happens that five back squats is much more work than one back squat. So, here it is...

Workout: Back Squats 5-5-5-5-5
155#-165#-175#-185#-195#
*I could have gone heavier, but I think that did it for today. I'll chalk it up to ramping down a little bit before the Urbanathlon. I'd hate to arrive at that start line injured or super sore.GO SOX!

Workout 9/29: 10k

So, "Failure is not an option." Well, how about not quite meeting the recommended workout. Ugh, I need to figure out this morning workout stuff. Earlier to bed, earlier to wake up, more time to eat a proper breakfast early enough for it to be semi-digested before working out, proper hydration, etc. Those are but a few things to work on as I move through the year.

Workout: Run 10k at 95% Effort
Actual: 5.6 miles in 47:13
*I must have gone out a bit too fast. I couldn't maintain it and had to end early. I probably could have gone all 6.2 miles, but my body was not keeping up. Not just that, but that amount of time on a treadmill is B-O-R-I-N-G! I need a motivational boost.

Workout 9/25: 5k

The countdown has officially begun for me and the Urbanathlon. Yeah, it's in October, and I'm still focused on September, but next week will mark the turning of my calendar. A new month FULL of fun stuff...Urbanathlon, CPS Shakespeare!, and more teaching. Speaking of CPS Shakespeare!, we've been written about. Check it out!

Broadwayworld.com Article

Workout: 5k Time Trial (TT)
I didn't bother timing this since it was done on a treadmill and would not be an accurate measure of a true road race. So I ran it at an average of 7.6 mph on the treadmill. That's about the same pace of my best 5k so far.

Workout 9/24: Virtual Shoveling & Push-ups

It's not even winter yet, and CrossFit has us getting ready for shoveling weather. Now that autumn is upon us, it's time to get geared up for my least favorite season. Yes, winter is my nemesis. Of course, I could move to another part of the world where snow is foreign, but that would mean moving out of a city like Chicago. It is a great city for at least 5 months out of the year. I've decided that I want a winter with very little snow and temps that rarely fall below 30 degrees...is that too much to ask? Probably. At least I have my family to keep me warm.

Workout: Shoveling and Pushing
For Time:
25, 20, 15, 10 rep sets of
Virtual Shoveling
Push-ups
(Time: 11:51)

Workout 9/22: 1Ks + Isabel

Ah! I am so happy to be back on a schedule that works well. I never realized how effective a consistent workout schedule is. As with most things in life, consistency is the key--a steady, enduring pace. Yes, there are moments where sprinting and recovering, but too much "recovery" becomes laziness. So this blog becomes my measure of consistency. Let's keep going!

Morning Workout: 2 x 1ks
#1) 8.0 mph on treadmill
#2) 8.6 mph on treadmill
*Faster next time! I forgot that I can run 1 mile in under 7:00. That should have been my starting speed.

Afternoon Workout: Isabel
30 x 65# Snatches
(Time: N/A)
*Firstly, I need to get a watch back on my wrist. This "no timing" stuff is out of hand. I have no measure of effort without it. Secondly, I need work on full-squat snatches. These were more like power snatches. Don't be fooled, I need major work on doing everything correctly.
Photo courtesy of Pioneer Valley Crossfit
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Now playing: Flame - Go Buck
via FoxyTunes

Workout 9/20: 6 Mile Run

Just that...6 miles! Not timed!

Workout 9/18: Treadmill Tabata + Grace

Failure is not an option! That's what I keep telling my students. There is no way in the world I will let my students fail my class. And although I can't control their other classes, I challenged them all with the goal of "Not 1 F" the whole year. Well, I think I need to apply this to myself too. Failure is not an option, and God is my teacher. Once we are adopted into His family, we are not allowed to fail. He is a "warm demander" and an example of what we need to be as parents, teachers, coaches, mentors, etc. So with that idea in mind, I figured I should apply it to my workouts too. Reflecting on the title of this blog tells me this should be how it is in every aspect of one's life. Failure is not an option!

Morning Workout: Treadmill Tabata
20 seconds on/10 seconds off
12% Grade Incline
8:19/mile pace
x 8
*Whew! Failure is not an option. I got through 6 and had to take a break, but I got myself back on to finish the last 2 sets. I'm sure someone at the gym looked at me and said silently, "That doesn't look so hard. You call that a workout?" Yeah, I call that a workout, 4 minutes of craziness!

Afternoon Workout: Grace
65# Clean & Jerks x 30
*Yep, I can go heavier next time this one comes up.

Workouot 9/16: Park to Park Workout

At what point to I get worried about my feet bothering me when I run. My ankle hurts, my heel is tender. What do I do? Do I wrap my ankle each time I run? Do I find some specific stretches to do for that area? Do I get physical therapy? Hm, if you have any ideas, please share them. One thing is for sure though, I don't plan on stopping.

Workout with Dan: Park to Park Workout
Run ~800m
Max unbroken Pull-ups
Run ~800m
Max unbroken Squats
Run ~800m
Max unbroken Push-ups
Run ~800m
*Oh yeah, running after squats is hilariously fun.

Workout 9/15: 200m Sprints and The Chief

Okay, my act is pulling together here as I have mentioned last post. So, here's the plan; I have the Urbanathlon coming up soon, so it's time to get serious. The plan includes CF and CFEndurance. And today I will attempt to do a duel workout.

Morning Workout: 6x200m Sprints @ 90%
(On Treadmill)
1) 8.6 mph
2) 8.8 mph
3) 9.0 mph
4) 9.2 mph
5) 9.4 mph
6) 10.0 mph
*It was hard to gauge 90% effort since I was not running on solid ground. So I just picked a starting point and ratcheted it up. That last one was approaching difficulty, but I bet I could start faster next time.

Afternoon Workout: "The Chief"
Max Sets in 3:00 of...
75# Power Cleans x 3
6 Push-ups
9 Squats
x 5 Rounds
(Rd. 1: 4 Sets; Rd. 2: 3+; Rd. 3: 3+; Rd. 4: 3+; Rd. 5: 3)
*I did it!
I found a spring goal. I'll be looking for a team soon! Any takers?

I'M BACK!

Now only if I can get my act together...