Hi guys! Hope you had a fabulous weekend. In typical Monday fashion, I have lots to tell ya!
Firstly, let me tell you about CrossFit. Well actually this two minute video is going to tell you.
Did you watch it? I really hope you did. That’s what CrossFit is for me. As I’ve said, I don’t care if you don’t CrossFit. Find something you love to do and do it. Find your healthy and happy. Find your community. Find your happy place. Find your support system. Okay get the idea? Good. Mini-rant #3873847124783 about CrossFit over.
After navigating through lots of Friday traffic, we got to the house we rented at Blue Mountain in Collingwood, claimed our rooms and got to cooking. A bunch of athletes after a few hours in the car = a hungry bunch. It was definitely a perk to spend the weekend with like-minded eaters. We all packed our own food (except I shared the cookies – thank for making them Les!). This is what I brought:
We ate, hung out and got some sleep before Saturday’s competition… and my long run – I wasn’t competing, just being a good cheerleader and hanging with everyone! Oh and getting a tan.
I should have brought my running shoes to the beach because the first WOD (which was the unannounced WOD) was a 5K run… darn!
After the run, there were three WODs (workouts). One called “Bounce Balls Deep” with toes to bar, pull ups, dumb-bell snatches, an ox pull and burpees in the water.
Another WOD was an obstacle course with an under, over, balance beam and a rope climb.
And finally a clean complex with double-unders then shoulder to overhead.
Sean killing it!
The day was gorgeous (maybe tooooo much sun) and watching all of the athletes was absolutely amazing. I totally wish I competed (there was an amateur division) so I definitely will be competing next year!
Sarah and I were really good cheerleaders and photographers… if I do say so myself! Oversized headbands = instantly good hair.
My friends are kinda ripped…
It was a fabulously exhausting day. But it was the best kind of tired: laughing, sun, sweating, eating.
Now that’s love…
Yesterday morning no-one felt like cooking… okay correction: no-one felt like cleaning so we went out for breakfast. I had a 3 egg veggie omelette with greens, hashbrowns and lots of ketchup. Oddly enough I like sweet potatoes better than regular potatoes but I looooove ketchup. Yes ketchup has sugar (for the person who called me out on Facebook). I eat it like never.
So that was the weekend. Oh and on the subject of food, here are some more good eats from last week… I think it’s safe to say I am slightlyyyyy obsessed with the BBQ. Don’t worry, I’ll share the love with a grillin’ recipe on Wednesday.
Chicken sausages, kale, zucchini and sweet potato (after my post-workout smoothie of course)
Leftover beef and veggie skewers (recipe on Wednesday!), grilled sweet potato, coleslaw, 1/2 an avocado and a pickle. Delish.
Beef burger, hard boiled egg, broccoli, peppers, beets and an avocado
Beef burger with grilled zucchini, sweet potato, coleslaw and avocado-salsa mash
Beef burger with coleslaw, grilled zucchini, sweet potato and a nectarine
Apple and grain-free granola [fruit, nut and seed granola recipe]
Square of dark chocolate… this has been really perfect after dinner! My new go-to for my ever annoying sweet tooth.
Let’s talk marathon training. Last week, was a heavy week of workouts. I’m sad to say that come August, I am cutting back to CrossFit 2x per week in order to best focus on marathon training. Ugh this makes me sad. But with 3 days per week of running, I’m tired. Check out this post from Amanda (another Saucony coach and Honolulu runner) about the plan Morganne and I are using. Keep reading and I’ll explain each day.
What do you get when you merge Fran and Annie? Death by WOD… aka Frannie.
I was determined to do double-unders no matter how long it took me so I did them. But I scaled the thrusters to 45lbs and obvs did my pull-ups with a band. It. Was. Hard.
Sean pushed the time cap to 21 minutes (it took us longer than he thought) so I finished in 19:49. Then collapsed.
Speed work + double-unders and pull-ups practice.
Tuesdays are designated as speed work days as part of our marathon training. Remember how I said I was feeling “slow”? Well incorporating sprints and tempo runs is an awesome way to work on this. I love that I am more muscular and can lift heavy-ish things, but the added mass has contributed to my slower pace.
I warmed up on the bike (we have one in our basement) and then did 3 x 1600 meter “sprints” with 800 meter “jogs” in-between each sprint. I actually did this around my block… it was a good make-shift track.
Then headed to the park to work on my double-unders and pull-ups. I did 5 rounds of: 15 double-unders + 10 pull-ups.
It was a heavy day with two WODs. First, a strength WOD:
The complex was a good one and it was also good double-unders practice. My heaviest was 75lbs… and I was happy with that.
Death. By. Double. Unders. UGH.
I got through 1 round and then 19 RKBs swings and then 1 round and 28 KB clean and jerks. Total: 2 rounds, 47 reps. Yay Rx :)
Thursdays are tempo run days. It’s a one mile warm-up then run at tempo pace and a one mile cool down.
I stupidly did strict chin-ups for the first round and then started failing so I (of course) switched to banded pull-ups. Ugh it sucked and took forever. I got 5 shoulder-to-OH at 75 lbs. I’ve had better days.
(almost) 10 miles.
I woke up superrrrr early before Beach WOD (read: 4:30am ON A SATURDAY) to get my weekend long run in. Ya gotta do what ya gotta do. I kinda miscalculated the distance so fell short 0.2 of a mile but no big deal. It got done.
Of course, our days are flexible. If I can’t do speed-work on Tuesday, I move it to Wednesday. Maybe I’m tired Saturday and do the long run on Sunday. It’s all about adjusting but still putting the work in, getting the miles up and of course listening to our bodies and resting when we need to.
And that is what has been going on with me!
Hope you have a fabulous Monday.
Questions of the day…
Have you ever watched a CrossFit competition? How do you schedule your workouts or training?
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