Hello! Happy weekend to YOU!! So…. I had a frustrating event regarding my fitness goals. If you remember back to my first post on fitness goals here, I have been training for the 1/2 marathon since February. My training was going great and I was faster than I have ever been. I was sure to PR this half and I was super excited about it!! Then something went wrong and I injured my hip. I tried resting it, icing it, stretching it, everything~ but it didn’t help. This meant that I finally had to come to the conclusion that I couldn’t do the 1/2 marathon. Injuries are frustrating & luckily I can still do most things in Crossfit, which I am very thankful for, because I definitely love Crossfit more than running 🙂 I am also in the process of getting my hip all fixed up, which also means there are some things that I can’t do, (mostly running and anything that involves a deadlift motion) which is still frustrating but necessary. Another thing that I have learned working with Synergy Chiropractic, is that there are things that I was doing and not doing before that contributed to the injury. Most likely my stride and the weakness that I had along with the faster running just didn’t mix. So I am also fixing some bad habits that I have gotten into and learning some new stretches and movements to do to that will strengthen those areas of weakness . In life, I have learned that sometimes it doesn’t go the way you think, or the way you have planned, BUT that is where the best learning and growing comes from. It is frustrating that I couldn’t do the 1/2 as I had planned, but I am learning some great thing that will help me in the bigger picture.
Here are my daily workouts from the PREVIOUS week:
Saturday:
7 rounds~
- 7 burpees
- 7 squats
- 7 sit-ups
Sunday:
Definitions and helpful tips to “what the heck does that mean?”
- Click here to see a demo of Rowing
- Click here to see a demo on Ring dips
- Click here to see a demo on Strict pull-up
1000 meter row
30 ring dips
30 strict pull-ups
Monday:
Crossfit Lincoln WOD~ click here to see full workout
Conditioning.
5 rounds for time:
4 Strict Shoulder Press
6 Push-Press
8 Split Jerk (alternate legs)
10 Front Squats
BB weight: L3 = 105/75, L2 = 85/65, L1 = 65/55
(same weight for all movements)
*Yes, this is the same rep scheme from a couple weeks ago. Try to go slightly heavier than last time.
*10 min cap
Tuesday:
Crossfit Lincoln WOD- click here to see full workout
Conditioning.
AMRAP 15:
15 Wall-ball Shots, 20/14 – 14/10 – 10/8
5-10 CTB Pullups – Pullups – Seated
Rest :30
*Goal = Choose a pullup scheme that will challenge you but allow you to finish each round in 45 seconds or less. Intensity is the winner here.
Wednesday:
Crossfit Lincoln WOD- Click here to see full workout
Conditioning.
In teams of 2, AMRAP 20:
50 Box Jump Overs 24/20
50 Hand-release push-ups
*Every 4th min both teammates run 400m (teammates do not have to stay together). Start with run. Split reps as needed. Start round where you left off after run.
Thursday:
Rest
Friday:
Crossfit Lincoln WOD- click here to see full workout
“Randy”- I used 45# and it took my 6:50
For time:
75 Power Snatches, 75/55 – 55/35-
Thanks for stopping by! What are your fitness goals for this year? Remember- Just take it one day at a time!
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