I <3 RUNNING

Okay so I stink at blogging and I don't know if I'll get better at that but I have been doing fabulous with running!

Warmup

Weighted Pullups 2-2-2-2

W.O.D.
Benchmark Wednesday
“Lynne”
5 Rounds:
Max Reps body weight bench press --- (yeah right!!! At least for me!!! So I just found a good weight and went with it)
Max Reps Pullups

 RUNNING - I went running with Cassidy and Tamee and her sister which was really fun. We drove out to Washington and ran out to the S. Farm. It has been so nice outside lately. I hope it never warms up! It was a beautiful run.

Warmup

W.O.D.
6 rounds for time:
10 Hang Power Cleans
5 Front Squat
20 Switch Lunges (10/side)
Rest 90 seconds

RUNNING - I went running with Cassidy again this morning. She had an appointment so we were not able to go very far. However, that was great for me this morning because I need some new running shoes. Mine have been toast for awhile and I have not had time to run in and get some new shoes. Today will be perfect for that and then tonight I will just have to go try them out! 

Warmup including 400 meter run.

W.O.D.
“Jerry”
For time:
Run 1 mile
Row 2k
Run 1 mile

I didn't get to use my new shoes last night, but I sure did use them this morning. I am so thankful for good running shoes! Anyway, the workout was great.The mile run was really easier than I thought it would be for me. My first mile was 7:10 and I don't know what my second mile was because I forgot to look at the clock on my way back out after the 2k row. The 2k row was stinking long for rowing, I get so board on those machines. I did push myself though and I just about have the form down pat. . . overall, great workout!

After I ran an 800 with my dad

--- These last two days my mile have been lacking. My goal next week is to have higher miles. I know I can put in the time I just need to write a mileage plan down and follow through.

Warmup

Strength-Deadlift build up to 5 rep max in less than 4 sets

W.O.D.
For time:
Run 800 meters
15 Deadlifts @ 85% of 5 RM
20 HSPU
25 Ball Slams 20/15#
30 Turkish Getups
100 Double Under

I have been so stinking sore the last two days that I was not sure I could get up this morning and workout. But I did and I made it through in amazing fashion in fact I killed it! Sweet workout. I went to the earlier class so that I could go running with the xc girls!

Running - I have not been running with the team this summer because I'm trying to let the girls bond and form their new team. However, after a couple of sad emails I got from some girls I decided to come to a morning practice and run. It was REALLY fun to run with them and talk to them again. I have missed them SO much! The running part was really easy too. Overall I had a fabulous time. I hope they have a successful season. =D

This morning my dad could sleep in for once so we decided to go to the 7:30 cross fit class. However, this morning when we woke up . . .there was no 7:30 cross fit class!!! Lame! I am so stinking MAD! Oh well so we went running together instead. 

It was great running with my dad this morning because he runs a lot quicker than what I have been running. The faster pace really got my  heart rate up and got me working which felt so good. My calf however is a little bit, well a way bit tight and painful still (started  yesterday) but I was able to run through it with no complaints. Overall great run!

Another neat thing I have discovered this week is that I have lost 10 POUNDS!!!! The scale  measures that I have lost 15, but I'm deciding the 5 does not count because it fluxes, so 10 pounds!!! Really?? I was not even trying to loose weight and what do ya know! I can tell a little bit but really I think my body is just toning up. Well anyway. . .might sounds lame but I was super stoked!!  

Warmup

W.O.D.
5 Rounds for time:
15 Wall ball shots 20/15#
25 Double Unders

Another great workout this morning with the exception of the double unders. I think I have had a knot or a pulled muscle in my calve and it was getting better until this mornings double unders. Oh well its all little sore thats all so . . whatever.

RUN - Okay, I really need more hours in a day and then also the energy to make it through. I didn't get my run in this morning because I needed to finish up my paper for class today and I had to do it this morning because I worked all afternoon and evening. Well needless to say when the day was over I was left sitting on the couch just wanting to sleep. I almost didn't run but you see my friend texted me and asked me how many miles I had ran today and well the guilt got to me. I put on my running shoes and it ended up being the best run! I felt really strong, had a great pace and it was a beautiful night tonight! 

WOD

3 Rounds for time

50 Squats
30 Sit-ups
20 Deadlifts – weight for deadlift is body weight or close to it.

OH YEAH!!! I deadlifted my body weight and then some (well 5 pounds extra) a total of 60 times! It was SO sweet!

RUN- I got to go running with Cassidy this morning. We ran out to the double churches from her appartment and then had my mom come and fetch us. The very begginning of the run was really hard, I was really shaky. I kept going though because I didn't want to hold Cassidy up and I knew if I could make it past the first mile I would be just fine, and well that was the case. After the first mile I was a happier camper and set for the rest of the run.

- I just recently wrote a paper and in my research I came across an artical titled What is Fitness by Greg Glassman the founder of CrossFit. This artical talks about alot of things but he has a few interesting points when he talks about our energy systems. Therea are 3 energy systems that have fancy names I don't really care to remember but I do care about the part where he breaks them into arobic and anaerobic activities. Anyway here is the section I thought was interesting and then I will also post the website of the artical.