glidergirl

• 1.5 mile walk/run to field house (0.75 miles pure bf)
• 1750 meter row, 15 min stairclimb, strength work
• 1.5 mile walk home in vibrams

Part of me doesn't see how just a little bit of barefoot work each day will eventually get me to the point of running half marathons or more! But since I know others have done it, I'll just keep at it.  I can tell that my feet can go further without hurting so that helps.  I still have to constantly remind myself to relax my feet when I'm walking or standing - I always have my lateral feet pulled down and the medial sides pulled up.  That has been my focus over the weekend while walking all over at work, going on a Sunday walk, etc.  Don't ask me why I ever got into that habit!  No wonder why I was always getting injured. 

I go to Crossfit tomorrow for another intro class.  I have to do 3-6 intro classes this week before I can go whenever I want, which I'm anxious for.  My right foot is almost completely healed and I need something to keep me entertained and tired! =0)

On my way to one of my first real Crossfit workouts...am I going to die?  Will I be slaughtered?!

.....Slaughtered, but I loved it! 

Due to scheduling, they let me come to a regular class.  I jumped right in with their coaching at several points and felt like I wasn't too far behind the pack EXCEPT FOR THE BURPEES!!  I was supposed to do 50 but at 35 I almost threw up and then I almost passed out so I asked her (Bobbie, one of the owners) what the normal was...if I should keep going and be really behind or just move on and she said if you feel woosey than call it good and try again next time; so I called it good and went to the next step.

After the warmup, part of today's workout started out focusing on good, efficient running form.  It followed right along with the barefoot-ology, but of course is good for anyone in any type of shoe.  She was wearing the New Balance Minimus and they look really nice; perhaps I'll add them to my growing collection.  I was in my Merrells and it felt really good except things were still a little sore from yesterday's barefoot session (so I guess it IS doing something afterall?).  We then did the WOD (workout of the day).  All in all, every session is 1 hour, consisting of a warmup, a challenge, WOD and cool down.  The WOD is anywhere from 5-30 minutes and then the warmup and challenge are longer or shorter to makeup the rest of the hour.  There are times of instruction during that hour, too, so you're not constantly working out the whole time.  I love having a coach there the whole time helping with my form.  I love that there are no mirrors.  I love that we're all doing the same thing...the synergy and the time goal factor make me push myself to places I wouldn't otherwise go on my own.  Everyone cheers on each other.  It reminds me a lot of gymnastics + b-ball/v-ball conditioning + track + cross country, which I enjoyed.  I really like it.  She talked to me about programs they specifically do for long distance runners who train for marathons (!!!!!).  I'm sold.  And I'm out of shape.  Except for my legs.  I've got endurance, but no strength.  I've got some work to do.

Warmup

• 15 jumprope jumps, pause, continue the same with 30 then 45, 60, 75, 90 
• 200m run
• 5 kipping swings (I'm just at the SWING part, not the pullup part...)
• 5 push ups

Running form

• various exercises focusing on efficient form (thing I need to work on most: land on ball of foot with a heel "kiss" - I just land on the ball of my foot)
• 1600m run outside focusing on the techniques

WOD

• 100m "Farmers walk" (walk outside as fast as you can holding two heavy kettle bells without setting them down)
• 50 deadlifts
• 50 burpees (I did 35)
• 100m Farmers walk 
• 100 strokes on the bike
• Goal was under 10 mins, I finished 2nd to last in 13:25 mins 

http://connect.garmin.com/activity/100427631 (the big HR jump at 50 mins is when I almost puked)

• 1 on 1 session (due to scheduling I can't make it to the intro session tomorrow night), learned more techniques, mostly core work, no hard workout
• 1 mile walk pure barefoot...feet and legs are feeling great, R ankle all healed up

1 mile pure barefoot run, R heel cords still tight, need to loosen

2.5 miles walk in Merrells to the gym

Warmup

5 min row

various strength technique warmups

Challenge

2 x 10 GHD situps (not sure what GHD means!)

WOD

3 rounds for time (I did it in 5:00 mins):

5x Clean and Jerk (I did 35 pounds bar and weights included - written goal on the board is 115#!!!)

3x Rope Climb (I did 15x pull-ups - using the box to jump from)

**5 min rest**

10x Power Wallball, girls hit the 10′ targets (I used the gray ball, the next is the green ball and the standard is the blue ball, I think 14#)

100m Row Sprint

I'm still very sore in my shoulders and arms from those darn burpees.  It is uncomfortable to even brush my teeth!  I think I'll do less next time!  When I first saw this workout on the board today, I was a little disappointed because I wanted something tough, or at least something longer.  I'll be careful to not think that again; it's harder than it looked.  It's always a good workout even if it's short.  The hardest part for me was the pull-ups, that drained my strength quick.  The easiest was the 2nd part - the wall ball throws then the row.  It left me hungry for more...can't wait for tomorrow.  I wanted to go for a run afterward.  Dang those 50 mile running weeks...you've ruined me!!

As for my bf progression, I think tomorrow I'll start doing my 1 mile+ runs on a track or at Liberty Park to avoid this pebbles -owie- until I transition to wearing minimal shoes and can run on any terrain (the goal is 45 minutes of pure bf running first).  My feet are much more relaxed now, I rarely have to remind myself to relax them.  BF running feels very natural now; just gotta get my feet and legs acclimated.  My right foot is lagging the most.  I'll try for 1 mile tomorrow and then 1 mile on Saturday if everything feels OK.  If not, I'll back off and wait till Monday.  It's starting to click more and more.   

http://connect.garmin.com/activity/100723604

1 mile run, 2 mile walk in Merrells (would have done barefoot, but the track was too hot...imagine that)

WOD

Max rounds in 15 minutes of:

10 Pull-ups (I jumped from the box...it's getting easier and will try w/out it next week)

10 Back squat at Bodyweight or Front Squat at 75% BW (I did 65# for back squat)

50 Sit-ups

I did 3 full rounds and the pull-ups & squats of a 4th round in 15 mins

Challenge

5 minute plank on gymnastic rings (that are near the floor) for as much time as possible during the 5 min.  This schooled me.....any arm strength that I had is now completely gone!

I'm gonna need a larger waterbottle...

http://connect.garmin.com/activity/100986678