Workout 7/21: 2k Row + 10x200m Sprints

Alright, time to get serious. Time is flying by, and races are starting to get close, so I need to get down to business. Yesterday, Susanne and I went for a run with the kids. What a blast! It was hot, we were sweaty, but in the end we knew we had accomplished something. We both ran 5 miles, and I had the privilege of pushing the kids in "the chariot" the whole way. But that run kicked me into gear. I'm pumped up to return to regular training and motivated to kick some tail in the upcoming races.

Today's workouts were a step in the right direction. I am returning to CrossFit Endurance training, which often means two-a-day workouts. Fortunately, Susanne took a day off this morning, so I was able to return to the gym for which we are paying money. Ah globogyms! At least it provides me with equipment that I cannot afford in one fell swoop. Today, the globogym provided me with a rower.

Morning: Row 2k for Time
(Time: 9:07)
*Not stellar, but like I said, a step in the right direction.

Afternoon: 10 x 200m Sprints
Each sprint is followed by a rest period. Rest is figured out by multiplying the sprint time by 5 (for example, sprint :36, rest 3:00)
Round (Time; Rest)
*Times coming tomorrow morning. I left them at school.

Workout 2/18: Christine (Level 1 Testing Cont.)

It was the morning of our first track meet, and I figured I should get my own workout in. My body was yelling at me later in the day, but I think I needed to do that. Otherwise I would have kicked myself all day long for not doing it.

CrossFit: Christine (Level 1 Testing)
Three Rounds for Time of:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps
(20:22) FAILED--ugh! (Benchmark-15:00)

Good thing this month isn't over yet because I have a lot of work to do on the rowing.Rowing makes me feel like this afterwards. Photo courtesy of www.racerxvt.com

Workout 2/16: Level 1 Testing

It's February and that means I am taking on the one first level testing posted by CrossFit Seattle (Level4). The gist behind this is to measure one's basic fitness and strength levels. If a person is able to complete all of the tasks on a certain level with the given benchmark goals, they are well-rounded individuals at that level. Level 1 is the "Well-Rounded Beginner" Level. My goal during this month from 2/16 to 3/16 is to find out if I can pass all of the tests after having done a combination of CrossFit and marathon training over the last year. I'm not much into anniversaries (other than my wedding anniversary), so I have little clue as to what my one-year of CrossFit date is, but I do know it is coming up in this month. So this is why I am undertaking this testing now. Here's how it went.

CrossFit: Level 1 Testing
Test #1: 2000m Row (9:20) Failed (benchmark-8:10)
Test #2: Push-ups (10) Passed
Test #3: Pull-ups (3) Passed
Test #4: Dips (3) Passed
Test #5: Deadlift (155#) Passed
Test #6: Free Squats (50) Passed
Test #7: Dead Hang (30 seconds) Passed

*Went out way too hard on the row, and I paid for it dearly. Next time I need to remember pacing. Just like running, but I haven't been running much lately. I guess it's back to the treadmill to get my stamina up.

Workout 2/2: Row, Pull-up, Ring Push-up, SDLHP

I'm not sure if I addressed this before on my blog, but I have this fear of three simple letters..."DNF." For anyone who is into running, these letters may be familiar to you. They stand for "Did Not Finish." I loathe the sound of that expression, and I do not like the idea of having "DNF" placed behind my name in any area of my life. Thankfully, I have never had it applied to my name in any running races, even the infamous 2007 Chicago Marathon. But I don't think this term is only applicable to sports. "DNF" is a hideous term that can be applied to nearly every area of life. We all make commitments, and we must strive to finish each of those commitments. We have relationships that we do not want to see "DNF" placed after. We have goals that we do not want to see "DNF" placed after. We have responsibilities that we do not want to see "DNF" placed after. So in all you do and all you are, strive to "finish" it. And don't just finish, FINISH STRONG.
Hebrews 12 (Read all of it--not just verses 1 and 2)
CrossFit in the CPD Special Tactical Building:
21-15-9 Rep Sets of:
Row (calories)
Sumo Deadlift High Pulls
Pull-ups
Ring Push-ups
(Team Time: 33'33")

*I finally got to take my friend Brett. Brett, I hope you are recovering nicely. I think we both sat in church yesterday with very sore bodies. I could see him cringe when he sat down and empathized with him in my soreness/pain. In fact, I have decided to take the week off from strenuous workouts. My body is sick and sore, and it needs to recover. I am going to take my own advice that I wrote recently. I think this workout was even ill-advised since I had been battling an interesting throat thing for the past few days. Now it's really time to take off and let my body recover. My focus for the next week will be on getting control of my eating. Sweets have dominated my palate; time to kick the sugar habit again.

Workout 12/24: Rowing Bench

CrossFit:
Three Rounds for Time of:
500 meter Row
115# Bench Press
(15.14)