How was everyone’s weekend? Do anything crazy?
We kept it pretty low key around here working on wedding stuff, cleaning the house, and attending Wild Wonderland at Lowry Park Zoo. It was just the relaxing weekend we were hoping for. 🙂
After a relaxing weekend, I was more than ready to get after it at CrossFit this morning.
Usually Mondays at CrossFit are the hardest WODs of the week, but this one was, thankfully, not terrible. It was the perfect WOD to ease into the week with.
Warm-Up: 25 jumping jacks, 25 mountain climbers, 3×5 of squats, push ups, and ring rows
We started with 25 jumping jacks and 25 mountain climbers then did three sets of the squat, push up, and ring row circuit. My whole body was tight and really needed the warm up.
- Back Squat 3×5
- Dumbbell Bench Press 3×5
- Rest 2 minutes
There were a few warm-up sets where we had to work up to our 5 rep weight. Our goal was to get heavy enough where we were pushing ourselves for all reps, but not too heavy where we couldn’t complete all three sets at five reps a piece. If we could only do four reps on the third set, then that set didn’t count. We would have to shed the weight to get the five reps in, then count the lower weight towards our overall total.
I was partnered with someone who lifts a little bit more than I do (alright, a lot more) on the regular. I followed her lead for the first warm-up sets, but I think I may have jumped too high with her. We went from 75 lbs (where I felt really comfortable) to 95 lbs (where I could only do two reps at a time) and I quickly realized I had gone too heavy. I reverted back to 85 lbs and felt comfortable enough with that weight for all three sets of reps.
There’s something to be said to why a good warm-up is important. Instead of feeling weaker on my last set of reps, I felt stronger, as if I could have done more at that weight or gone higher. I bet if I hadn’t jumped so quickly in the initial warm-up, I could have built up to 95 for the reps. Learned my lesson there – I should test my own limits at my own pace and not be tempted when my bar partner jumps weight a lot quicker than I should. Also, a good warm-up is key to a successful WOD.
WOD: 40 meter sprint every 30 seconds for 5 minutes
I love sprints. You push yourself really hard for a short amount of time, then you get to rest. Who doesn’t love resting? We did a total of 10 sprints in the span of 5 minutes.
Rest 5 minutes
- 5 Burpees
- 7 Wall Balls
- AMRAP 5 minutes
I didn’t realize how worn out I was after the sprints until we started the burpees and wall balls. I was wiped and felt like I was moving slow as molasses. I know we’re not supposed to compare ourselves to others in CrossFit, but sometimes my competitive side takes over and that’s what pushes me through a WOD. When I couldn’t find anything deep inside myself to push me forward, I decided a new goal would be just to keep up with the girl next to me and try to beat her. I didn’t beat her, but trying to keep up with her was what kept me moving. 🙂
85 = weight for back squat, 25 = weight fro dumbbells, 6 = total rounds of burpees and wall squats
Blackberries were on sale at Fresh Market yesterday. I don’t usually shop at Fresh Market but the huge sign that read blackberries were on sale for 98 cents per 6 oz container caught my attention. I bought two!
The blackberries were on my mind this morning, I knew I wanted to have them with some yogurt and cereal.
In the mix:
- 1/2 cup Erewhon Buckwheat & Hemp
- 1 red pear
- plain Chobani
- almond butter
The pear + blackberry combination pretty much summed up the weather outside right now – a late fall vibe with some summer heat still looming. 🙂
How fun are these runner-themed Christmas trees Runner’s World has been posting on their Facebook page?!
I’ll admit I’m a little tempted to recreate one next year… or maybe have one on display at our wedding? Instead of a “wish” tree – how about a medal tree? 😉 I’m just kidding!!! Well.. kidding about the one at the wedding, not about one in our living room. We’ll have to see what 2013 brings! 😉
Do you incorporate any of your races on your tree? I think it could be a fun way to honor some of your running accomplishments from that year. 🙂