Workout 4/30: 400m Sprints

Today is the Chicago Public School's City Track and Field Championships. I have eight athletes prepared to give their best efforts of the season. We have witnessed an awesome year and met nearly all of our goals. Complete season, broken school records, personal records! So, in honor of them, I decided to kick myself in the rear and run some 400m sprints. And when you see my times, you will understand, as I did, that my students accomplished a lot more than I did this season. They are awesome! That's why they are out there on the track and I am not. You can find me in the stands cheering them on, and out on the track by my lonesome where no one else can witness my slow butt. But if they can be consistent at practice and push themselves on the race track, I can push myself to physical betterment.

Check out their season at Hancock Eagles Track and X-Country

Workout:
1 mile warm-up
Dynamic Stretching routine
5x400m (1:25; 1:32; 1:37; 1:35; 1:30)
Cool-down*Jeremy Wariner's a 400m king! I am so ready for the Olympics to see how he and our other athletes do! I have great respect for their accomplishments because it goes so far beyond most of our abilities.

Workout 4/28: 2-Miles + Deadlifts

It's time to get back into running, so that means figuring out how to combine CrossFit and 5k Training for the best potential performance. As you will read in a minute, I went out for a run and noticed something really sad...I'm out of shape. When I say out of shape, I mean getting wide around the middle. Most of my issues stem from what I eat and how much I eat. I have little or no self-control when it comes to anything remotely sweet. Cookies...I'm like the Cookie Monster. Ice Cream...who knows why I don't have a constant cold headache. Gummy Candy...some say "you are what you eat," and I am becoming gummy in every way. So I think best potential performance is going to come with some learned self-control when it comes to eating. I say this again because I need your accountability. Unfortunately, face-to-face accountability is always better, but you will be the next line of accountability.

Workout:
Run: 2 Miles (untimed)
CrossFit: Deadlifts 3-3-3-3-3
195#-215#-235#-245#-255#

*I could feel the strain of those deadlifts in my left hamstring right away. I pushed through it, but I think I will be feeling it hardcore for the next few days. I going to heavily rely on stretching throughout the day today, and we'll see what comes of it. BEST OF LUCK TO MY TRACK KIDS THIS WEEK! IT'S CHAMPIONSHIP WEEK!

Workout 4/23: Back Squats

Warmup:
Run 1 mile
Back Squat Warm-up (10x45#; 7x95#)
CrossFit:
Back Squats for Max Weight @ 5 reps
No. 1-5x145#
No. 2-5x165#
No. 3-5x185#
No. 4-5x195#
No. 5-5x200#

*Okay, I hate having a Smith machine as my only squat rack because I'm not totally positive I could have done that without the extra support. But hey, I must make due with what I have available to me.*Instructional drawing courtesy of CrossFit Ireland.

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