Running + CrossFit

CFWU x 10 x 2
(At home, so a few modifications: "supermans" instead of full back extensions, push-ups instead of dips, and slow negative pull-ups)

Run to the gym - 27 minutes
(I got a little lost in a new section of campus, so it took me longer than I'd hoped. But now I know where the veterinary hospital is, as well as the football stadium!)

CrossFit WOD 081029:
Shoulder press 1-1-1-1-1 reps (55#)
Push press 3-3-3-3-3 reps (55#)
Push Jerk 5-5-5-5-5 reps (60#)

Run home again - 15 minutes
(A more direct route!)

Question: I really feel the lifts in my mid- and lower-back. Is that normal? I tried to keep my stomach pulled in tight, but I think my back tends to arch when I arms are extended overhead.

IM frisbee

We won 13-1. The other team didn't have enough women, so we played 5 on 5 the whole game, which was too bad - our men didn't get much playing time.

But after the game, we scrimmaged ourselves (6 on 6), which was great - lots more running!

IM Soccer!

Played my first soccer game with the women's IM team from Scott's department, the Awkward Turtles. I definitely fit in with the awkward part. I could keep up with the other players running-wise, but once I got to the ball I just couldn't do a thing with it! It went through my legs numerous times, and when I tried to kick it I'd (a) miss, (b) send it out of bounds or (c) send it straight to a defender. I was really missing the 10-second stall count from frisbee, where you get to collect your wits and think about where to put the disc. But it was fun to get out and run around with a bunch of fun women, and it's really good for me to do things I'm not good at. (Although, happily, my perfectionistic tendencies seem to be mellowing as I age.)

Cindy... in decline

Wow, I only got through 11 rounds of Cindy this morning (in 20:10). That's a whole round less than last week (October 17).

Possible causes:
- I was out late last night at the end-of-the-season team party. Lots of alcohol and sugar consumed.
- I've been doing a lot more upper body and CrossFit workouts this week than usual. My body needs time to readjust.
- I'm getting a little burned out on Cindy. I love the convenience of this workout, but the 20 minutes just drags on... Maybe I should put this one away for a while and pick a new favorite at-home workout. (Like 100 burpees... but I dread that one.)

Rows/Squats

CFWU x 10 x 2 (but only 2 pull-ups and 2 dips)

Squat warm-up
45# x 10
75# x 5
105# x 3

Three rounds of:
1 minute row (for calories)
2 minutes rest
1 minute squats, 105# (for reps)
2 minutes rest

Rowing: ??, 17, 17 (Display panel fell off the rower during the first round!)
Squatting: 11, 12, 13


I didn't expect this workout to be as hard as it was. My legs were Jell-O afterwards... which felt really good. I concentrated on having excellent form on my squats (making them deep enough) rather than increasing the weight. I haven't done weighted squats in ages, so I want to make sure I develop good habits.

Climbing!

Tonight felt *so* much better than Monday - it's amazing how quickly my fingers and forearms remembered how to be strong. I still have a ways to go, but not *all* that far. I can't remember exactly what I climbed... a 9, a 10a, maybe a 10b or another 10a... good stuff overall.

IM frisbee

We won 13-1! The less experienced players are picking things up *so* quickly. It's amazing what a little forehand force can do.

Climbing!

I haven't been climbing in a loooong time, and I'm definitely a lot weaker than I was last spring, but it felt great to be back!

I completed both 5.9's and a 5.10a, but the rest of the routes I tried (another 5.10a and two 5.8's) defeated me. My fingers and forearms and back are pretty wiped out. I can't wait to get stronger and get to the top of those!

Cindy

5 pull-ups (jumping)
10 push-ups
15 squats

I completed 12 rounds in 20:10. Last time (September 6), I did about 14 rounds in 20 minutes!

As usual, the push-ups are what really slow me down. I should start doing a set of pull-ups and push-ups every day...

Arboretum run

4.5 - mile run through the Arboretum, in just over 37 minutes. No sprint intervals, just a good pace.

Now that the Ultimate season is over (we came in 6th at Regionals! Quite an accomplishment, given the stiff competition in the NW region.), and my class schedule is under control (I'm taking chemistry, biology and physiology this quarter), I need to get motivated about getting into a good exercise routine. I'm excited about going climbing again, and about getting back into the gym for more CrossFit workouts. Here's what I'm thinking about, for starters:

Go climbing once a week
Do a sprint workout (tabata) once a week
Do a metabolic CF workout once or twice a week
Play some Ultimate pickup, or whatever else comes along. (Maybe IM soccer?)