Apr. 3rd, 2013

hsifeng: (Namaste Muthaf*ckers)

Monday, April 1st - Running and Yoga:

4 miles in 40 minutes (10 mph pace) plus cool down, followed by 75 minutes of mediation and yoga.

Yoga is a legal drug and I am TOTALLY HOOKED. I blame my instructor. Who is amazing. And wonderful. And makes me feel all bright and shiny and ready for anything both inside and out. <3 How do I keep an even keel in rough waves? Yoga. For realsies. And sometimes alcohol (just kidding! jeeze!).

As C and I have been working on schedules that are almost polar opposites, I have come to depend more and more on this as my 'me space' for rest and recovery (that used to be the time I was snuggling with C on the couch...*self pitying sigh*). But at least I have a replacement that doesn't involve a crack pipe or binge ice cream eating!  Go me! :D

Tuesday, April 2nd - Crossfit:
April 2 - Crossfit Board
All I could think when I saw this board was, "Holy. Crap. What the hell am I doing here?" But broken down into segments, and then into individual movements, it wasn't so bad. I mean, I only got light headed a *couple* of times...and I blame that mostly on the lack of air circulation in the gym.

1 Minute WOD (Workout of the Day): 250 M Row.  Considering I was rowing so hard that I actually slid of the 'seat' of the rowing machine at one point, I feel pretty good about a 0:50 time on this. Not the high end of the class day, but not the low end either.

Front Squats/Hollow Body Holds Complex: Given that I have not had a chance to find a max weight yet, C had me do the following series instead of what was on the board. 2 sets of 5 reps, followed by 3 sets of 3 reps - all done in alternation with the Hollow Body Holds.  I ended up stacking weight the whole series, trying to establish my maxes. I started with 30 kg and 45 kg for my 5 rep sets, and then ended the last 3 sets at 55 kg. This was good weight and I was definitely challenged to hold my form through the whole series.

Met-Con: This was 'for time' series of the following exercises. I completed the whole thing in 17:01 with modifications. My workout buddy, K did the same work with all the same modifications - so I felt pretty good about the overall choices when it came to weight and effort.

400 m run
30 Clapping push-ups: ended with last 20 on my knees rather than full push-up position (K actually *filmed* my first 10 she was so impressed that I was doing full-on clappers *chuckle*)
15 Thrusters: done with 20 kg rather than 25 kg proscribed - throughout
400 m run
30 Hand-Stand Push Ups (HSPU): done from the box, as the weight racks were all occupied
15 Thrusters
400 m run
30 Burpees
15 Thrusters

By the end of this I was *beat* and my knees certainly showed the effects of the Burpees. Damn them. All in all, I think any met-con with running allows me to automatically do well because I tend to make-up a lot of time on the runs (go fast!) whereas others tend to slow down there. *shrug*

I can tell you, I am not looking forward to the workout tonight as I am sore and tired already. On the other hand, I find that I am much happier mentally when I push through on days like today - so that is the plan. :D


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