Not so much CF this week...

So after the great Sunday WOD, Monday turned out to be a crap day--no WOD.  Tuesday I had a bunch of dental work done and was not feeling very well, but did a short WOD anyways--nice little burner

Quick WOD: 4RFT

20 pushups
20 GHD situps
20 Walking lunges-w 25# plate overhead
Time: 12:30

Wednesday I ended up in a spinning class at the gym with a friend.  I remember why I love crossfit---short, fast, varied.  An hour on the bike going nowhere is so not fun anymore. I just keep in mind its good to test the slow twitch muscles sometimes too.

Today was my ATM training run. My friend Mindi joined me on this beautiful evening. Sunny, 65 degrees, slight breeze. Just perfect! We did a great 5 mile loop that took us through the forest, on a path that skirted the forest, through park, and viola--back at my house!   It was 5.2 miles in 50:30.  According to my Garmin we averaged a 9:45min/mile pace.  A great training pace for the 10miler.  Our first few miles were just over 10:00min/miles, but we were clearly cruising at the end. Just how it should be!

Just Business

Nothing fun or notable to post this week, but here are my Monday and Tuesday WODs

Monday
Warmup: dislocates, hip swings, air squats, caterpillar thingys.   4 rounds OHS at 45# just to work the move and form cuz CFOT article said they were good for me.

WOD: 
5RFT
250m row
15 DB Push Press (40#)
15 box jumps
Time: 15:35

Mindi joined me for some funishment and finished at 15:50. I can't wait until she's done with tri-training and will hopefully join me more often! I promised to join her next monday with a German running group for an interval night.

Tuesday
Warmup: stretching, then: 2 rounds 10 pushups, 10 dips, 15 air squats
WOD: Strict Press 5 X 3
Totals: 55, 60, 65, 70, 75
I think I can totally hit 80 next time.

Finisher: 3 Rounds, 15 GHD, 15 Hip extensions

HANSEN

Veteran's Day 2009. First full day with Chip at home. I couldn't convince him to join me today. Hopefully tomorrow!

So, Jerry prescribed one of the newest Hero workouts, Hansen. Luckily, since CFOT is new to the whole glut/ham development machine, we scaled the GHD part to just 15 reps as opposed to 30 reps. Thank god.

Workout looks like this:
5 RFT
30 Kettle bell swings (45#)
30 burpees
15 GHDs

I hit this workout at 1715 instead of 0515...this always makes me uneasy. Did I eat to much? Hydrate too much/not enough? Makes me nervous. And you get to see the FB banter all day about how much this sucked. I went in anyways.

I wanted to do the 53#'s on the KBswings, but really, I'm not that strong yet. Maybe someday. Went with the 45#'s and it was HEAVY! The burpees went ok today--better than usual. I was able to keep up solid sets of 10 for quite awhile until my knee started really bugging me. Jumping into that squat position on your heels for 150 reps starts to really really hurt when there is no cartilage to pad the bone on bone action. I wish I could magically regrow cartilage. hrumph. The GHD's aren't so hard for me physically. They just make me DIZZY and lightheaded. I've got to figure out how to do more than 15 of these without feeling like blowing chunks.

Total Time: 38:30 I was really happy with this. I was just shooting for less than 40min.
This is definitely a workout I would do again! No pullups! :)