Monday, January 28, 2013

Training: 1/21/13 - 1/27/13

Mini-WOD 1-12-13

Monday: Run, then mini-WOD
  • Sunny but COLD at less than 10 degrees! Got a slight ice cream headache at first, but didn't last long. Thought I might be overdressed, but was glad for many layers, though balaclava and thicker gloves stayed in my pockets. Followed up with a mini-WOD to try CrossFit out at home and also introduce it to my 12 year old son -- he liked it, I think:
    • 1 Handstand Push Up
    • 2 Pistols
    • 3 V-Ups
    • 4 Burpees
    • Done in the "12 Days of Xmas" style
Tuesday: CrossFit
  • AMRAP (the WOD style I like the least) in 12 minutes:
    • 3 Handstand Push-ups (I did a handstand hold)
    • 6 Pistols
    • 9 Pull-ups
  • Post Workout: Perform 1 max Ab Plank for time.
AMRAPs are the worst, because just when you feel like you're going to die, you look at the clock and there is still time remaining. No one wants to just stand there looking foolish, so somehow you don't pass out, but instead keep adding reps. Really tough mentally.

Thursday: CrossFit

Didn't think I'd make it today -- out of sheer laziness opted to skip the 5:30 AM session, but then the 9:00 AM and 10:00 weren't possibilities because the plumber was here and Munchkin had tee-ball at 10:00. Afternoon was out because Laima and were going out to dinner for a restaurant review (tough life, I know). Happily the plumber finished quickly and I scooted over to the 10:00 AM. Only 2 of us, which was nice from getting personal attention, but it also meant I couldn't hide either.
  • Strength: Front Squat – another new one for me
  • Conditioning
    • 21-15-9 Reps For Time:
      • Thrusters
      • Ring Dips
  • Post Workout:1 minute max sit-ups
Even with bands assisting me, the ring dips were tough!  So happy I found CrossFit -- even though I get my ass kicked regularly by the workouts, it's exactly what I need: more strength and better overall fitness.

Yaktrax Runs

Friday: Run
  • Hard to believe, but this morning we saw the first measurable amount of snowfall - we set a record here in the Chicago area for how long we haven't had at least an inch of snow (which I was glad for). With this opportunity, Laima and I headed over to Maple Woods to try out our Yaktrax Runs, which we received to review way back on October 26th!
Sunday: CrossFit

  • Really tough WOD today, but since we were partnered, Mike was able to pick up some of the slack, thankfully. 20 minute cap (changed to 25 towards the end):
    • 60 Thrusters
    • 80 Pull-Ups
    • 100 Kettlebell Swings
    • 120 Burpees
    • 140 Sit-Ups

Decent week overall -- still having to take multiple days off between sessions, especially when I learn a new skill. Taking the long view, not expecting results overnight, working on form and staying uninjured to the greatest extent possible.

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  1. 120 burpess? That makes me shudder! You had a fun and varied week, looks like! Can't believe Chicago is just now getting snow. Crazy!

    1. Icy rain and sleet yesterday, warmer today, 59 degrees tomorrow -- one crazy winter here!

  2. Busy training week, well done! I'm impressed with your run/crossfit combination.

    1. Can't wait to add cycling back into the mix!

  3. What a great training week you had. You're a true Iron Man!

  4. Stupid me didn't look at forecast for today (70!!) and wore a sweater. I mean, THURSDAY it was 20 for a high. What the ??? Anyway - you are a rock star. I know my lack of strength is a hinderance to me.

  5. Love the at-home WOD with your son! Glad you are still going strong and improving your strength.


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