Fran

So I went to checkout the new facility at CrossFit Central CT on Newfield Street on the West Hartford/Hartford line. They have a nice new box there!

I walked in and asked if we could do Fran today and they looked at me like I was nuts :)

WARMUP
Row 500m
3 sets of:
dynamics
mountain climbers
slamball
shoulder triplets
squat jumps

Fran

21-15-9 reps
35# thrusters & pushups*
8:58

Squatted down onto a medicine ball at the low point of the thrusters because we all know that friends don't let friends squat shallow! I have a really hard time getting back onto/pushing up through my heels and especially yesterday after running the 10% incline, my quads were super dominant and hammys were tight.

*I subbed pushups (knees) because my hands were a leaky, blistery mess after a kipping pullup lesson by Duffy & Deavon.

Off to a funeral mass now for a childhood friend who took her own life. She was a junior snowboarding olympian and the first female snowboard instructor at Ski Sundown back in the day. RIP Amy Rose.

Bike 60 min TT later to come!

I'm Back Baby! I'm Back... (George Costanza)

Yesterday I first did the 5x5 deadlifts.

Three sets at 135 and then tried 155. Too much; it compromised my form. Back to 135for the remaining sets (no pun intended). Felt great to be back and didn't even notice that my hands were nearly a bloody mess by the end.

Later on to the trainer. Stand, sit intervals - 2 min up, 1 min off x 10. Distance traveled 6.19 miles - fun workout!

Today the treadmill workout was 10% incline, 1 min on, 1 min off at two min slower than 10K pace. That ended up being 4.6 MPH and 13:02 min miles. Hills are fun! Right hip is a little achey afterwards, though.

HeyHo! Let's Go!! Stoked to be back in action and the start of the legislative session is next week; I'm ready.

24 Jan I'm Sick!

I have a head cold and am not up for 10k after skiing yesterday. I hit Suburban Pharmacy for some nasal spray, instead. A hot shower can only help so much. A humidifier is in my near future-that or moving the bed so my head's not near the heat vent.

Don't worry, Max, my sister is all over me, saying I should be out there, but I have a few 10k's in my future soon enough.

22 Jan WOD

Row 500m, run .25 miles (400m) 5x for time: 25:14

Felt good despite cold coming on.

Rested a little while then did the next day's thrusters since I knew I'd be downhill skiing with a few friends from Conard High School. Did various weight amounts since the prescribed 45# was just too much. Broke the 30 reps into sets of 5's; the entire set of 30 probably took about 2-3 minutes. Settled on a few sets with the 35# bar and then a few sets with the 30# bar. Thrusters are such strong movements and are very empowering~love them!

Ladies Goggle Review

I've had issues with leaky goggles since I was a kid.

I'm probably just a wuss, but whatever. I wear contacts and it's a real pain when turning your head to the side and a gush of chlorinated water rushes into your contact lense.

http://www.swimoutlet.com/product_p/17687.htm

This femme-specific, small swim mask is it! There are no more excuses to stop and empty out the goggles. I recommend it highly.

Happy lap counting

20 Jan WOD

20 Box jumps, 20 pushups, 20 situps, run 1 mile ~ TWO TIMES*

All of the treadmills were being used by the second round so I rowed 10 mins. (because I run about 10 min. miles and that came out to 2,096 meters). TOTAL TIME 18:03.

* forgot to do the 20 squats so I banged those out at home separately.


SWIM 500M ~ new goggles are awesome! No leakage. About 14 minutes...pool was crowded and I actually used my lifeguarding skills and saved a little girl who wandered off the step during her swim lesson.

I'm In The Zone

This is pretty easy! Definately will take some Sunday prep for the week, but I am used to doing that anyways.

I am going to like being in THE ZONE!!

Here is my refined block schedule....