Monday, October 24, 2016

Sore Legs, Saying Goodbye, & Celebrating 1

I think I'm done naming these posts "Weekly Workouts + Blah Blah Blah" because they're really all I'm posting these days aside from some random Whole30 posts and vacation recaps.

M - 0.7 mi walk + CrossFit
  • Weightlifting: Back Squat (5 x 2) - I did 135, 155, 170, 180, 190.  The 2 at 180 felt great, the 2 at 190 were a little bit of a struggle but I know I'm going to hit that 200 soon.  We have the CrossFit Total programmed for next Friday (max deadlift, back squat, and shoulder press) and I'm hoping to hit it then!
  • Metcon: Time - Every 3 Minutes x 5
    • 200m Run
    • 15 Wall Balls (20/14)
My goal was to get under 2 minutes (and not get last place for the day) and I did it!  My first two rounds were 1:38 and my last three rounds I finished in 1:49, talk about consistent.  I really focused on pacing myself so I could last through all 5 rounds and I think I did a great job.  My runs was super consistent aside from my last run, which was the fastest and really helped me to not blow my time on that last round.
  • After Party: Every Minute on the Minute (EMOM) for 5, 20 Sit Ups - These were hard and I was very aware of my lower back during them.  I ended up skimping on a few rounds and finished 75 out of 100.
T - 0.7 mi walk
W - CrossFit (at 6 am!)
  • Metcon: AMRAP - Rounds and Reps
    • EMOM (Every Minute on the Minute)
    • Min 1-8: 3 Deadlifts at ~70-80% of 3 Rep Max
    • Min 9-?: Death by Bar Facing Burpees
My back hasn't been feeling super great since vacation so I went super light with my deadlifts.  I haven't tested my max in years, but I know it's over 200 lbs so I should've been lifting at least 140#.  I stuck with 105# and focused on my form and working on putting the bar down in between sets (I typically just drop it from the top to avoid any additional stress on my back, but I know I have to actually put it down for the Total).  The real fun started when the burpees began!  Death by means you do 1 burpee the first minute, 2 burpees the second minute, and so on until you don't finish the prescribed amount within the minute.  I was trying to work on improving my efficiency in the early rounds, but by the end I was just exhausted.  I finished round 10 and got 9 in the 11th round.
Th - Rest day, actually does scrubbing baseboards count?

F - 0.7 mi walk + CrossFit (another 6 am class!)
  • Hero WOD Holleyman (Modified)
    • U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
    • 30 Rounds for Time
    • 5 Wall Balls (20/14)
    • 3 Hand Release Push Ups
    • 1 Power Clean (175/125)
The actual prescribed workout has handstand push ups instead of hand release and the power clean weights are 225/155, but my coach made our modified version the Rx and the actual prescribed version the Rx+.  125# is only 20 lbs under my max clean, so although I probably could've done it, 30 rounds is A LOT. I went with 110# which ended up being perfect, it was challenging throughout but my coach said all of my lifts looked consistent.  I enjoyed the rep scheme, the small number of each movement at a time was nice.
Somehow around round 10, I got it in my head that there were only 20 rounds.  I was like Yeah! Halfway! and then I looked at the clock and I was like no, that doesn't make any sense and realized I was really only 1/3 of the way done.  Fun times.  Did I mention 30 rounds is A LOT?  Towards the end my legs started to feel sore, hamstrings, quads, and glutes (keep growing please lol).
My original goal was to get under 40 minutes.  Once I started and saw my pace, I wanted to beat 35 minutes so I was pumped when I finished at 33:19!
S - Rest day

S - Rest day

My weekend was a busy one that started with getting our carpets cleaned as an early Christmas gift from my in laws.  They look amazing!

We spent our Friday evening at the gym celebrating our coaches birthday, cheering on people doing the grueling workout, and stuffing our face with lots of treats and Chipotle catering.

Saturday was a long day that started with saying goodbye to my Grammy.  The service was really nice and my dad's eulogy was perfect.  But the whole thing was sort of weird because throughout the mass I kept feeling déjà vu from my uncle Dennis's memorial a month and a half ago.  Same place, same priest, same singer, some of the same songs.  It was odd and made it extra sad.  Hopefully my family won't be coming together in this manner for a long time.

The day continued with a trip into Philly. We headed to Michelle and Alex's apartment to finish up our Halloween costumes before heading to our friend Sarah's party.  I can't believe I didn't take any photos all night but I promise to get some good shots next weekend.  Can you find me and Dave and guess what we are?

Photo from Taylor, thank you!

On Sunday I headed to church and then made my way to a beautiful park for Leah's son's 1st birthday party.  It was a little breezy but the weather was perfect otherwise and it was great to catch up with a bunch of friends and their super cute kiddos.  Happy Birthday Reese!

Life is hard when you're 1!

Thanks for the pic Jen!

Sunday concluded with more catching up with friends, cooking my lunch for for the next two days, and watching two episodes of Westworld.

Is anybody else watching HBO's new creepy drama?!


  1. Let's swap carpets. Mine doesn't quite look like that right now. Or at least have your in-laws adopt me! ;)

    And the precious baby. Ohhh my goodness! Let me teach him how to enjoy cake. hehehe

    1. With our two pups, I'm sure the carpet won't look like that for long lol.

      Yes, he's adorable but he needs to be shown the way!


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