Hi guys, I hope you had a good weekend! It’s starting to feel like fall around these parts. Hello boots and scarves. And runny noses during runs. Yesterday, my favorite room-mate left to London for the year. Exciting for Les, sad for me. Is it time to visit yet? Back to just me and the ‘rentals. Okay, onto a happier topic. Fitness? Yes, I think so.
Spinning – 45 minute spin class.
3 miles + 5 x 200m sprints + 15 minute bike
My legs were feeling pretty tired so I didn’t do my exact speed workout but was happy with this sweat session.
After consulting with my wonderful and amazing coach, I switched my long run to Thursday knowing that my weekend schedule was a bit hectic and the weather forecast didn’t look too promising.
It was hilly, and windy, and I had to pee, and my nose was running but it was an overall good run. My knees still kinda hate the pavement but my body felt really good and my legs had lots of life at the end! (Unlike last week).
I fueled the run with a squeeze pouch of Baby Gourmet and a mix of water/coconut water. I had a few slurps of baby delicious-ness every few miles starting at 7 miles. I felt great – obviously the few dried cranberries last week didn’t cut it (and were kind of a hassle) so I’m glad I that this seems to work for me. I’m writing a post about all of my running gear and stuff so stay tuned.
We warmed up and then did a billion front rack lunges (which I hate) and some core work before getting into the WOD:
Looks confusing I know. You have 14 minutes to complete: 33 over-head squats, 10 pull-ups, 33 burpees, 10 pull-ups, 33 shoulder-to-overhead. Then a 3:30 minute AMRAP of clean & jerk.
I did the over-head squats and shoulder-to-overhead at 55lbs and pull-ups with the red-band – completed it all in 10:17. Then did my clean and jerks at 65lbs and got 23 reps of those. 23×65=1,495. I surprisingly had lots of energy and was feeling really good.
We warmed up with a 1km run and mobility. Then we did a bunch of fun stuff:
1) Full snatch – 8 sets x 3 reps (working on different grip distances)
2) WOD #1: 5 minute AMRAP of full snatch (I did 45lbs) + 16 skip lunges everytime you drop the bar (I got 40 reps)
3) Power clean & jerk – 8 sets x 3 reps (working on different grip distances)
4) WOD #2: 5 minute AMRAP of squat clean (I did 55lbs) + 7 burpees everytime you drop the bar (I got 24 reps)
Have a great day!
Questions of the day…
What was your best or most favorite workout last week?
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