Monday AM - CrossFit WOD 3-rep max back squat - 115 lbs. 20-18-16-14-12-10-8-6-4-2 push ups (on knees) 10-9-8-7-6-5-4-3-2-1 toes to bar (knees to elbow) Time: 8:43 I felt tired this morning so it wasn't my best workout. But I almost didn't wake up so I'm glad I at least showed up!
Monday PM - CrossFit Endurance WOD 4 rounds, each movement starts on the minute 0:00 - 50 m run 1:00 - 150 m run 2:00 - 200 m run 3:00 - 10 squats, 10 pushups, 10 sit-ups 5:00 - next round Despite my sluggish morning workout, I felt great at this one! There was a substitute coach that I had never met before and he asked me if I ran in college because I was beating everyone in the sprints (including the guys) and I was wearing my BTN Big 10K Purdue shirt. I'm like, "No, but thanks for the compliment!" Tuesday PM - NTC Lincoln Park Easy 5-mile run with some of the marathon crew and people from Nike HQ Then, NTC class with my favorite trainer Kate! Finally, Marathon Crew team huddle to talk about injury prevention. One thing I learned is that dynamic stretching is better than static stretching but you have to do it correctly because it's easier to cheat. Wednesday AM - CrossFit WOD
“Annie” 50-40-30-20-10 Double Unders (2x single unders) Sit-Ups Rest about 10 minutes, then4 Rounds400 meter Run 15 Pull-Ups 15 Box Jumps (20") My time was about 7:30 for Annie and then about 15:30 for the second workout. My legs and arms were sore from Monday's workouts but I pushed through. Tomorrow is definitely rest day!
Thursday - Rest Day
Friday - Spinning at R3 I really should have gone to spinning on Thursday instead of resting all day because it really made my legs feel better. Spinning is excellent active recovery.
Saturday - 13.1 miles with NTC Lincoln Park I ran with the 9-minute-per-mile pace group but had to cut back the last 4 miles. According to my iPod nano though, my average pace for the whole run was 8:42, so I'm not sure if we were running faster than we thought or if my iPod is off. Either way, the run felt pretty good and I completed the whole thing without stopping...only did a few times to drink some water. I also did this run quite a bit faster than the Rock 'n' Roll Half Marathon two weeks ago!