I love burpees

Crossfit - The AMRAP was rough! and I had several girls around me pushing me!

7 min AMRAP

10 -65 lb thruster

10 - bar facing burpees

7 min AMRAP

44 lb kettlebell swing

44 lb goblet squat

Extra strength workout

5 sets

bench press - 5x3 reps - 75 - 85 lbs, 1x 95 lbs

dumbell curl - 5 x 7 reps  - 25 lb

2 sets handstand push ups

3x 15 ring push ups

3x 1 clean and jerk - 95 lbs 1 attempt at 105 - couldn't get jerk up

3x 10 bent over row

Ran 5.5 miles to end out the day - 2.5 hr training session and I felt good by the end

I'm making sure my legs REALLY recover from this week, so I'm keeping the mileage at 8.8.  I ran 5 miles on the watertower trail, and then did my obstacles in between the last 3 miles.   I was REALLY tired, but I don't know if it was because I had to do it later in the evening (post evan basketball game, funeral, and training group).  All my balance obstacles feel great!  I was hitting my spear throws - I better kill it next week.

My name is TyAnn, and I am a crossfit addict.  I had to squeeze in one tiny workout here - even though it's taper week.  In marathon training, you completely back off of all weight training the week of.  But you keep running, just shorter workouts with less intensity.  So I'm still trying to figure out what upper body workouts to keep doing to maintain muscle.  You can't go an entire week without.

I taught Zumba in the am.

And then here's the crossfit workout.

Turkish get ups - basically hold weight above head from laying down position, and keep it up there while you stand up and lay back down.  full body - way hard!  First time trying these - I used the 35 lb kettlebell on each hand.

14 min AMRAP (as many reps as possible in that time) start with 1 time 400 m run

5 TOE TO BAR

5 BURPEES

5 AIR SQUATS

This was all a great idea, but I ended up being way ab sore from the toe to bar a couple days later.

Today was supposed to be a run with 2x 800 m, and 2x400m intervals, but I was sooo tired.  I started to do my first one, and was light headed and heavy.  and my abs were sore from yesterday.    I skipped the intervals and just finished the run.  Ended with obstacle practice in the back yard.

nothing today.  felt like i needed an extra rest day

I'm still feeling heavy on my run - not where I want to be at this point.  Someone suggested that is was nerves?????  I finished with once set of pull ups, bicep curls, shoulder press, and dips.

Long long day of travel!  Drove to Temecula by my lonesome, and roomed with Jenny Tobin.  Sleep was awful and got about 4 hours in:(

lame - my blog post is lost - an hour of my life gone.  no more posting long entries here.  Check out my race report on my blog             http://runtyrun.blogspot.com/

See previous day's entry

I was going to start this blog out saying "I think I could've done better here" or "Here's where I should've improved" - But quite frankly I'm surprised I did as well as I did. 

I raced the Georgie Atlanta Spartan Sprint last week, and I was still pretty fatigued.  In fact on Thurs I tried adding a measely 800 m at race pace into my run, and I was too breathy to complete it.

Plus, I didn't feel like I had the "fight" in me - It usually takes a few weeks to get that back after racing

So I came in with no expectations (well maybe a little) and a hope to be able to hold a respectable time.

2nd place overall and a gift certificate to st George Running Center!

Standing at the starting line felt a bit foreign - I hadn't ran a 10k, or a non obstacle race, in over a year.  i hadn't trained for this - tempo runs and most street runs weren't even part of my workout anymore.  I stood there with my running center girls - Amber Green, Marci Jacobsen,  Jessica Brazzeel  and it felt good to be part of the "family" again.  I'm not gonna lie - it was a far different starting line than a Spartan.  The men had runner's bodies - not the chisseled abs and bulging muscles I was used to seeing haha.  Same goes for the women.  I'm not saying anything bad about it - It was just different. 

So we started off - and it felt GOOD to be able to get into a rhythm and go.  The first mile has a pretty good downhill, and then they roll after that. It is ran through a BEAUTIFUL Snow Canyon State Park, and then out into surrounding neighborhoods.  The second half has more inclines than declines. Here are my splits.

5:20

5:44

5:40

5:55

6:18 (eke!)

6:05

So the wheels came off a little at the end,and I was feeling the past week's fatigue. I ran a little too conservatively on the downhill portions to make up the split between 1st place (Amber Green) and I.  She really took off from the get go, and I just couldn't close the gap. 

But considering how I felt 2 days prior, I need to be SUPER happy with my performance and chalk it up to a great training run. 

2nd place and a $50 gift certificate to St George Running Center!

I'm not often completely frustrated at crossfit, but today i was almost in tears.  It is sooo rediculous, but I can't even get one double under now (the rope goes under your feet 2 times for each jump).  It's all about timing, I just don't feel it yet.

So today we did "Annie" and i didn't even finish it!  Here's the workout

50-40-30-20-10

Double unders

sit ups

you do 50 DU, then 50 Sit ups, then 40 DU and so on. 

I had to stick around and just do other things to get a workout it.

3 sets

bench press - 75  - 8 reps

1 leg decline lunges - 50 lbs

Later in the day, I ran the water tower trail as a recovery run

I wanted more of an easy workout since I was tired from sat, but ended up with a not so easy one.

My plan was:

1 mile warm up

400m

pick up atlas stone- 75 lbs - walk/drop pick up - x 6 times

400 m

pull tire to me - 4 x

400 m

carry bucket'

400 m

tractor pull with tire

Repeat all 3 x

Well I only made it 2 x and felt like my body wasn't ready to push

I ran an extra 4 miles - but 2 were straight back into a nasty cold head wind.  I was miserable and in a bad mood by the time I got home.  Ugh

I got to teach Zumba on my new day of the week and I loved it!

Jim was with me, so we went to crossfit after the class.  Oh man, I'm still so exhausted from last saturday's race!

Our warmup:)

2000 m row as a team, 30 lbs kettlebell farmer carry, 7 wall balls - x 3!

then

see how many you can do in 1 min - no break between

1 min push ups - (I got 32)

1 min air squats - (48)

1 min pull ups- (22)

THEN

25 burpees

25 thrusters  - 85 for women

25 burpees

every min you have to stop and do 7 sit ups!

I was dying by the end - seriously!

Treadmill run - still super tired from last sat

I got this from a track coach - wanted to see how I liked it.

All done at 6.0 on treadmill with 7lb weight vest, 1/2 time rest

10%-6 min/ 3 min rest

11% - 5 min

12% - 4min

13% - 3 min

14% - 2 min

15% - 1 min

This was longer than my typically treadmill workout, and so was difficult in another way.  It wasn't intense, just long suffering.  Without weight vest, could've done the whole thing much faster.

I didn't register for the Crossfit Open, but I decided to do 14.4 today.  i wish I had attempted a few muscle ups before the workout - I wasn't even sure I would get to them before I started.  Here's the workout.

14 min - get as much done as you can

Row- 60 cal (took me 3.5 min)

50 Toe to Bar - Brutal!  15 unboken, and then 5 or so at a time

40 Wall Balls - 30 unbroken, then 10

30 Power Cleans 135 - men 95 lb- women - 10 unbroken, 4-5 at a time after

20 Ring Muscle Ups - nada

I got all the way to the muscle ups - I had 1 min to attempt them.  I can do them on the bar, just never practice on the rings.  I was so bummed that I had so much time and couldn't get any!  I would've gotten a decent score I'm sure. - but I guess I'll take 180

We started with workout with front squats - 85 lb every min do a clean and then 5 - 10 min

Oh man, I need to catch up!  Guess I'll be doing some half effort back logging tonight!

Today was not a good one for me.  We had a girl get hurt (I know it happens, but it just sucks) at my training group.  I was worried about her the whole time as a few of them took her to instacare.  She ended up hurting her sternum cause she had fallen but was otherwise ok. 

I had set up a nice course for a large group that was coming and was pretty excited.  We ran down into Cholla creek, and had lots of obstacles, including our new one - the 60 lb tractor pull.  They did amazing, no one got lost, and I was inspired and proud to see them all working so hard.

But by the time I got to my own workout afterwards, I was exausted and pretty disheartened.   I had to start my run like that:(  This is one workout that I actually don't think benefited me at all.  I only got 7 miles in, but did tons of obstacles.  I didn't feel like pushing anything, and even walked a bit on the way home.  I just wasnt into it. I'll rest up and hopefully start refreshed next week.