Workout this week

/ posted in: Fitness

Wednesday:

I decided that I have to drop more weight to show off all these new muscles so I went back to Couch to 5K. I decided to start with the week that does 200 m run, 200 m walk, 400 m run, 400 m walk repeats. When I did this before I used the time option instead of distance because I didn’t have a way to measure distance on trails. But, my fitbit is pretty good at distance so I decided to do that. The program lists the time option for the 400 m run as 3 minutes so I wanted to time myself too to see what I could do.

When I ran before I was really slow. Turtle slow. I figured that I might be faster now. We run a lot of 400s at the gym and I’m always in the back of the pack but I’m running with super speedy people so I figured I might be getting faster by just trying to keep up with them.

When I started the first 400 m run I felt really good. I knew I was running faster than I previously ran by myself. I was flying. I was up to the speed of a seriously motivated turtle! Then I started thinking, “This feels really long.” When the fitbit showed a 1/4 mile I looked at my stopwatch. 4:30?? What the…? That’s a 14 minute mile pace. Way slower than even turtle time. I figured that my fitbit which was previously wonderful on this trail had turned into a liar face. When I got to the (accurate) 1 mile marker on the trail my fitbit was only showing 0.62 miles. LIAR!!! I figure the 4:30 time was probably a bit less than a half mile instead. Seriously motivated turtle speed!

Thursday CrossFit:

They have new shirts in at the gym that have tires tracks across the front like you’ve been run over and the back says, “Sweat is your body crying.” I need one. That sums it up for me.

The workout of the day (WOD) was 5 reps as fast as possible of:

  • 10 dumb bell clean and squats (raise dumb bells from floor to shoulders and then squat) – I started with 20 lbs and in each hand and eventually dropped it to just one 20 pounder.
  • 15 toes to bar (hang from a bar and raise your toes to the bar) – yeah, right.  I can’t hold onto the bar.  Mine looked like grab the bar, hang, raise knees to waist quickly 5 times and then fall off the bar. Repeat 3 times
  • 100 m run
  • 15 kettlebell or dumb bell swings (weight between your knees, straight arms, use your hips and core to swing it up over your head)
  • We were running over time so I only did it 4 times in 15:03. That was enough.

    Then I was a slacker. I went to my parents’ house on Sunday so I missed my workout and I said I was going to do it when I got home and that turned out to be a lie.

    Monday:

    Couch to 5K again. This time I found at the beginning of the trail there is a 1/8 mile, 1/4 mile, and 1/2 mile markers so I used those. I was back to turtle speed. I didn’t feel fast any more. Since I was running back and forth on the same trail near the parking lot I had to yell at my brain for wanting to go back to the car a lot but I finished the workout.

    Tuesday CrossFit:

    We did a partner warmup. Person 1 was on the rowing machine. Person 2 started doing pushups. They switch when Person 1 gets to 100 meters. When Person 2 rows 100 m they switch and the person off the rower does situps. The next time the person off the machine does squats. Keep repeating until the rowing machine gets to 1000 meters.

    Strength – We did cleans (bar goes hips to shoulders) and squats with a split jerk (jump with one leg forward and one back while pressing weight overhead) on the third rep. I did 45 lbs. Then we did push presses which is taking the bar from shoulders to over your head. I did 65 lbs. Then we did front squats which is bar on your shoulders and do a squat with a 3 second hold at the bottom. I did 65 lbs. I was feeling really weak today. I can do heavier weight. But I’m getting hormonal which can make me weak. Maybe that was my problem with running yesterday.

    WOD was as many reps as possible in 11 minutes of

  • Overhead bar bell walking lunges – Hold a bar overhead and do lunges across the gym and back. We were in a line so if someone ahead of you was struggling it slowed you down so you had to decide if you keep the bar overhead or lower it and then have to lift if up again when you get started up.
  • 15 toes to bar – same as before. 5 to about the waist and then fall off
  • 10 Burpees over a kettle bell – lay down, stand back up and then jump over a kettle bell before doing the next one
  • I managed to do 2 full reps and then got the lunges done again. That was pretty good. It was a hard one.

    See more workouts at Joy’s