Today is Papa Honey Bee’s birthday. I’m pretty sure his “what I ate Wednesday” post is still the most popular post on this blog. I definitely don’t want to get too sappy (I’ve saved that for his card) but wanted to wish my dad, the original grill-master, and #1 Honey Bee supporter a very wonderful day!
Thank you for putting a ball in my hand before I could even walk, giving me my love for sports, my competitiveness, my type-A-ness, my love for the grill and for always supporting me in all that I do every step of the way.
Love you Daddy!
Okay, that was still a little sappy :)
CrossFit was closed but I texted Sean and asked if he could post a Labour Day WOD. He’s the best, so he did :) I finished in 24:26 (first part was 12:58; second part was 9:28).
Then I hopped on the bike for 15 minutes to cool down.
Sprint workout. Basement workout.
Thanks to a terrible night sleep on Monday, I slept in and planned to do my run in the afternoon instead. Thanks to the torrential downpour in the afternoon, my run didn’t happen. So into the basement it was:
Warmup: 15 minute bike
10 rounds of: 10 double unders, 10 air squats, 10 push-ups, 10 sit-ups
Cool down: 15 minute bike
I didn’t time it but was inspired by this workout below:
Warmup: Burpees to “Roxanne” – you do a burpee everytime the Police sing Roxanne… it really only gets hard at the end.
Skills and drills:
A1) 4x16r Single Arm Kettlebell OH Squat
A2) 4x9r Box Dips / Ring Dips
A3) 4xMax Push Ups to failure
I used the red band for my pull-ups, 135lbs for my deadlift, and did the hand-stand-push-ups to two ab-mats. I was really happy with my movements, how I felt and how I did. Finished in 14:36.
45 minute spin class at Spynga. I love when spin classes seem to fly by. I enjoy spinning but honestly, sitting there for 45 minutes can feel like foreverrrrr. So to my surprise I was just riding along and then the instructor said “one more working song!” Heck yes.
So thankfully (another) torrential downpour cleared up for my run. It always takes me like 20 minutes to get into a run but once I got going it felt really solid. I started out a bit quick (sub 9 minute miles) so slowed down and was really happy with my pace.
At 9.5ish miles, I ran into Starbucks and asked for half a cup of water. I chugged the water along with a handful of dried cranberries. This was my first experience with “training fuel” but it actually felt good. No stomach upset and I didn’t mind stopping for 2 minutes to chew and sip.
Then I carried on. Running, listening to my podcasts, running some more. Running alone for that long gets really boring so I listened to these podcasts:
- Balanced Bites: Episode #155
- New Tech City: Ana and Mia – How Eating Disorders Evolved Online
- Revolution Health Radio: The Evolution of Medicine
And then a crappy music playlist. Song suggestions?!
My legs felt really tired at 12.5 miles so I think I need to eat more and drink some electrolytes. I will experiment next week and keep you posted.
I got home, cooled down on the bike, chugged coconut water, stretched, ate. Long run done. Yay!
We warmed up with a 1km run plus mobility.
First we did a 21 minute power clean complex: 1 power clean + 1 hang squat clean + jerk x15 rounds, increasing weight every 5 rounds (and resting). I did 55lbs, 65lbs and 70lbs.
Next we did a 21 minute snatch complex: 1 power snatch + 1 hang squat snatch + 1 overhead squat – same format as the clean complex. I suck at snatching so worked light and technical. Baby bar, bar and then 45lbs.
Then we finished up with a partner WOD:
I still get nervous doing partner WODs because I don’t want to slow anyone down! I scaled the snatch weight to 45lbs and we finished 7 rounds and 43 reps – my double-unders were quite good!
Questions of the day…
Any running/workout song recommendations? What did you do this weekend?
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