No Running!

Blah, my plan to XF and Run was foiled today. My excuses? I didn't sleep well enough to wake up and go to the gym this morning and my lower back, where I had a deep-set lipoma removed 2 years ago (which did help for awhile but what is most likely the scar tissue from the removal of it), is really bothering me and causing pain. Running probably isn't the best idea tonight. Plus my legs are a bit sore, so with everything said, I don't want to compromise anything else. Plus, I really do need new shoes. However, MUST hop back on the train tomorrow. Try and XF and a Run. For now, I'll be treating this blasted back of mine and stretching.

Sorry to disappoint. I'm a bit miffed myself.

Tomorrow is a new day.

Mighty Monday Part 2

So we went to the RAC. It was packed, so we just dove right into the WOD after warming up...

Warm Up

Dynamic Stretches

WOD

"TRR"
3RFT
15 Thrusters (65/95#)
20 Russian KB Swings (35/45#)
250m Row
K 13:41
C 13:48

Finisher

KB Side Bends 20 each side

Extra

K ball crunches and back

Mighty Monday Pt 1

Soooooo we didn't get up to go to the RAC this AM, so I insisted we pack our gym bags and meet there after work.

I'm thinking some Bodybuilders and Thrusters - maybe KB swings - are in order.

Also, I think, let me emphasize THINK, I am going to try and run the Star City Half Marathon on November 23rd!! With my recent emphasis on increasing my weekly mileage anyway, what better way to hold my feet to the fire than to sign up for another Half?!

Here's my proposed training schedule. The signing up must occur to make it REAL.

I do need some new shoes and inserts, so I guess that's a bit of incentive, too! Plus running in the Fall is ideal!! I also noticed I was in the best shape when I was running more and CrossFitting. Hoping I can make it happen as I am in desperate need to drop some lbs.

Stay tuned for our update after BollardWODSquad hits the RAC this evening...

Cool(ish) Runnings

Since we took Friday off, we decided to take advantage of the cooler morning temperatures and run on Saturday AM.

Although it wasn't quite as cool as I had hoped, it was still pretty nice - just a bit humid. I had also enjoyed a couple of adult beverages and not the healthiest of food the evening prior, so I wasn't in top running shape. It felt a little bit difficult, no lie. I need to up my game with the running. I really want to build back up, so here's part of my buildup.


Do you remember the 21st night of September?

THURsty!

Warm Up

Dynamic Stretches

Skill/Strength

KATE
Bench

K 5/5/5/5/3/2/0*fail

45/55/65/75/80/85/95#

Superset

Cable Crossovers

3 x 10 @ 20#ea arm

Roman Chair Abs
3 x10

Bicep Dumbbell Curls

2 x 7 @ 17.5

Hammer Curls

1 x 7. @ 17.5

Superset

Tricep Kickbacks

2 x 10 @ 12

Dips

2 x 10

S Bar Curl @ ?

1 x 20

Tricep Rope Pulldown

3 x 10

1 @ 25

2 @ 27.5

CHAD
Bench Press 4X10
185/185/195/205

Cable Crossovers
3X10 @ 70

Arm Curls
3X10 @ 40

Preacher Curls 
3x10 @ 65 lbs

Reverse Curls
3x10 @ 50

WOD

"Getting Leggy With It"
4 RFT

10 DL (135/235#)

Run 100m

10 AS

Run 100m

C 12:09

K 12:20

Run for Fun

Since we didn't make it to the gym, we decided to hit up the Pub Run. Can't believe it's been as long as it has considering it used be nearly a weekly thing for us! The Fall weather was a welcome change. I tried some super light Adidas as it was sponsored by them this week. Really need to get back into running more frequently again as I can certainly tell I haven't been, despite my metcon work at the RAC.

Would love to do another (much flatter) half, but really need to build back up to a 10k again before entertaining that idea gain.

At any rate, we came, we ran, then we ate some tacos at Village Grill's Taco Tuesday.

Looks like a rest day tomorrow and back to the RAC on Thu, Fri, and most likely Saturday...unless I decide to go for a 4 mile run. Maybe both?!

Back At It

Have to start the week off right and stick to a more strict schedule of working out. Also trying to clean up the diet even more (especially during the week) since the LuRong Challenge is underway again. Might as well hop to it!! The weekends do kill us, though. So some more discipline during Friday - Sunday would definitely be of benefit as well. Just got to keep it up! Can't say I don't grow frustrated with little or no progress when it seems I have been pretty consistent, but hoping it starts to show soon; staying on a better Paleo track will help as it did in the past.

Warm Up

Foam Roll
Dynamic Stretches

Skill/Strength

K High Bar Back Squats
5/5/5/4
45/95/115/125#
Boy, why does this feel so damn heavy?!
Inverted Squat Machine
2 x 10 @ 140# (plus machine weight)
Weighted Calf Raises
2 x 10 @ 60#
1 x 20 @ 60#
Weighted Walking Lunges
2 x 12 @ 35# barbell

DUs - still can't relax?!? So tense.
20 slam balls @ 15#

C Inverted Squat Machine/Calf Raises
10/10/10/10
400/400/500/500#
Calf Raises
3 x 8 @ 400#
Chest Press
3 x 10 @ 90# each arm
Front Squats
3 x 5 @ 205#

300m Row

WOD

"Swing, Slam, Lift"
30-20-10
Russian KB Swings (30/40#)
Rope Slams
Double KB Deadlift (30/40# ea arm)
K 6:56
C 7:02

C 300m Row
K 1 min Russian Twist
Punching Bag/Boxing
DUs