I love burpees

Dear workout vomit -

It's been a while....I've missed our sessions - you don't come around very much, but there are times when you present yourself when I'm at my limit.  You visited today.

am - Zumba baby - love this class - I was actually tired afterwards which definitely played it's part later

pm - Crossfit

3 rounds for time

30 squat cleans - 65 lb

30 pull ups

800 m run

 So yes - today I did 90 pull ups.

Today was a modified version of a good track workout.  My running is still supposed to not be faster than 8 min miles but, I sped up on each one:)  Hamstring handled it decently - still not perfect but I'll get there.  I was absolutely spent from Monday's crossfit workout that the little exercises I did were murder.

400 m warm up

leg warm up

400 m

15 divebomber/ flips

30 m lunges with 30 lbs

400 m

15 thrusters - 30 lbs

30 m lunges with 30 lbs

400 m

burpee/broad jump - 30 m

30 m lunges with 30 lbs

400 m

bear crawl 30 meters

30 lunge back

400 m

repeat everything 2 more times but extended running to 600 meters.

I'm taking advice and scheduling in another rest day every week.  so here goes....

Pioneer Day - A Utah Holiday

Took the kids to the parade and then IHOP - which I never will do again by myself.

Had a fun time at the Springdale dinner that had kids races, bounce houses, and a fun new playground.  At some point in your life, watching your kids have fun is almost as fun as having fun yourself.

I had pie and ice cream which I tried so so hard to resist.  but it was homemade!  I need to get back on my training diet!

This was the very first time that I was able to walk around without pain for 2 mo!  I can't believe how crabby I've been - I can see how people with chronic pain might just go crazy.

I'm not a very good listener - when it come to cautionary voices anyhow.  I get a little bit of freedom and I abuse it lol.  Ok well it's not that extreme, but my phys therapist told me to not do hard runs yet.  I have 8 weeks until Vermont.  I have to start pushing it.

 so this is what I ran up.  My leg did ok with it - calf was still bugging a little on the way down.  Not gonna lie - it was hard!

Crossfit

A.
In 12-15 minutes build to a heavy 3RM DL.

B.
for time
 15-12-9
 DeadLift (a cautious 80 lbs for me though not rx)
Pull-Ups
HR Push-Ups

End of a hard week...I can't even explain how good it feels to work my bod hard! I love it!

This was hard!  I got done with the 4th set and gave it everything I had - and then I found out there was a 5th set.  Crap!

15 min of hand stand push ups/ dips/butterfly pull up practice

5 sets of:
Against a two-minute running clock, complete:

H. Cleans x 3 reps 135/95
S2OH x 6 reps 135/95
F. Squats x 9 reps 135/95
Burpees x MR

R2 mins b/w sets.

Score is Total of burpees completed with time remaining within the two minute time cap.

and I was still being cautious and only did 70 lbs

Success at 8 miles!  Well kind of....I was dragging my self in on the last mile.  Holy smokes it was a hard week! I think I was just dead.  I sped up .2 of every mile to a 6:45 min mile.  You gotta start somewhere.  When I got back, I alternated 30 lunges and then rope climb 5 times.  that rope feels like cake:)

pm - Girls night out - Zumba party baby!  National Dance Day!  sooooo much fun and totally needed.