Monday, January 17, 2011

10k tempo run and some recovery strength stuff

Followed the CFE site workout today.

10K Tempo run on the dreadmill. First 5K - 9:22 - 8:47 pace. Second 5K - 9:05 - 7:30 pace. Legs felt a little soupy after the snowshoeing yesterday but I forced myself through it.
Total time: 56:15

Afterwards, I did some strength training.

Push ups 10, 12, 8, 8, 12 (real ones, not girly ones :))
Hip extensions: 3x15
Sit ups: 3x15
Kettle bell swings: 3x15 (20#)
Pull ups 2, 2, 1, 1, 1, 1 (unassisted-grrrrr)

Sunday, January 16, 2011

kickboxing, swimming and snowshoeing — perfect day!

Started the day with kickbox cardio class. This is so much fun! Lots of punching, kicking and jumping and trying to move in ways that are so different from swim, bike, run. I struggle with keeping up with the punch sequences and prolly look like a total gumbatz, but I don't care — its fun! There were maybe three times as many people in the class this morning as there has been since I started with it in early December. Yikes! Nobody lost their teeth. The class is pretty intense... so intense that one participant left the room to throw up :). Hah... if you can't take the heat... ;). The gal that teaches this really makes it fun and challenging. Music is great and just an all around good time. She ends with some just painful ab work — great stuff to the tune of Johnny Cash's "Ring of Fire" and then some nice yoga stretching and cool down.

After class, I hit the pool. Forgot my watch so just worked on form things.

300 WU
4x50 DR Catch up
8x25 DR Catch up w/PB
300 MS (no watch so no time)
100 CD (50 back, 50 breast)

Trying to teach myself the backstroke so I can do it as a regular part of my swim workouts. I think it'll be better for the shoulders.

After the Y and some lunch, me and Sully and Sadie headed out for a nice explore in the meadows along the CT River behind our house. Such a beautiful day — bright sunshine, perfect temps, lots of snow! Snowshoes made the trek a little easier, but the snow was deep and powdery.

Activities like this are where I really see the all over fitness that results from crossfitting. It was tough to trudge through fields of snow two feet deep, but it was fun and I enjoyed the workout.

Saturday, January 15, 2011

Corn is creepy!

Okay its a new year and its time to get started. I've been planning my 2011 season and have a few races nailed to the schedule so far. I'm signed up for REV3 Iron and Patriot Half Iron. Yes, I know they are two weeks apart... but if Martin can do it and then tack LP onto it just 4 weeks later — then so can I!

The training has started but I've been a bit casual about it. All good but I want to start getting more regular with it. I plan to continue crossfitting. However, I may add a bit more run, bike volume to help trim down the holiday bloat. I'm finding that the older I get, the more difficult it is to reel it back in when the numbers head north. Shame on me for not maintaining a bit more self control...

I began reading the "The Omnivore's Dilemma". This is a fascinating book and has me really rethinking everything I eat. I knew corn was fairly pervasive in the food chain but I had no idea just how totally pervasive it really is. This book reads a bit like a Stephen King novel when you get started with it. Corn, it turns out, is downright creepy!!

In addition to reading, I've been doing a bit of swiming and biking and running and crossfitting.

Ran a 5K race last weekend — Snow Dash in East Hartford. My husband and I both ran it. Super proud of my husband as he sort of trained for it and PR'd his 5k time. My race wasn't too impressive but we had fun and it was for a good cause.

Revisited one of the first CF workouts I did last year in March:
AMRAP 20 minutes:5 burpees, 7 pushups, 9 squats
January 11, 2011
Completed 16 full rounds plus 3 burpees
March 9, 2010:
Completed 9 reps minus 3 pushups

Did dead lifts the other night and was able to work up to 208 which is my current PR. Got 208 twice and worked back down to 138. 13 deads in all. Felt good. I actually like doing these... weird I know.

Today ran a 5K for time. Finished in 25:14. Held an 8ish minute mile pace. Had to stop twice though (not included in total time). Goal in the next couple of months is to hold 8mm pace without stopping!

I'll be using both last year's plan and the CF and CFE sites for workouts.