I love burpees

Zumba - my head so wasn't in it.  Worried about my stupid hamstring the whole time.  When I started it just burned right by my bum.  Later I found out that I had used a spoon to scrape that had a little nick in it, and it had scratched the crap out of my leg lol.  So lots of worrying for nothing. 

Did hamstring and ankle exercises after

My new running goal - get my climbing legs back!  I don't even know how much I need to worry about speed right now.  I have a knack for being able to turn my legs over again and again going up steep hills - and I'm going to need that in Vermont next month!  I don't know about Virginia in 3 weeks though.  I have yet to have a Spartan race not have some serious hills yet.

My high hamstring insertion wasn't too happy from the beginning - but I've decided that if it wasn't sharp I wasn't going to stop.  I was able to climb Toquerville falls road needing to walk 3 x ( 2.5 miles uphill).  I was happy that it wasn't the worst thing ever - I just don't feel terribly strong yet.  I have to keep reminding myself that there's time though.  I'm happy to be able to run.

I got to the top and wanted more, so I extended my intended 7 into 8 up the next hill.  Calf wasn't hurting anymore!  So yay for progress.

Upper insertion ached all day! 

Later that night while scraping - I found a really bad spot on my hip/ glutes and dug in.  I think that did the trick cause I didn't feel hamstring anymore!

Today was supposed to be a rest day, but I did not make it to cross fit mon or tues - sooo it was crossfit today:)

4 sets of

3-5 push press - 4 x at 90 lbs!

15 toe to bar - getting faster:)

3 rounds for max reps

60 sec thrusters - 65 lb - 39 total

60 sec pull ups - I did 50 total

60 sec double unders - I officially suck at these again after 2 mo -

Hamstring felt fine today!  I couldn't believe that scraping worked:)

Track Workout - This felt MUCH better than last week, but I'm still playing catch up.  My 400s were 1:25 - 1:35 - which is quite slow for me.  My upper body was shot from yesterday's crossfit, so I made it a lower body focus for the strength part of it.  all done with a 21 lb sandbag

400 m warm up

40 sandbag lunges

30 plank - knee to elbow

400 m

30 sandbag squats

side plank - knee to elbow

400 m

20 bench jumps

seated leg drops

400 m

50 speed skaters

400 m

5 times run up stairs with sandbag

400 m

repeat 2 x

end on an 800 m

I just did not get a chance to workout today:( 

Today I got to run with friends - on my course - it was awesome!  Marci and Heidi came all the way over to try out the Spartan course.  It is seriously so amazing how much easier running feels when you are with people. 

So we ran the cholla creek course today, which involved sharing a sandbag for a mile up a steep hill, bucket carry, heavy rock throw, tire carry, 3 times up the rope, rope traverse, 3 x wall climb, Hercules hoist, 10 x tire flip, and spear throw.  Marci and I sped up the last mile to make it back for my training group.  I was stoked that the 6:30 mile felt pretty easy:)

Later we had loads of fun digging holes in the ground - getting ready for our monkey bar contraption:)  Gonna start building this week:)