Zeptember contin.

WED Sept 10
XF Testing Make Up in the AM
3 x 800m Testing Runs Make Up in the PM
Real times: 3:47, 3:49, 4:01

http://connect.garmin.com/modern/activity/587708251

http://connect.garmin.com/modern/activity/587708255

http://connect.garmin.com/modern/activity/587708258

THU Sept 11 - Never Forget.
Mobility in the AM
Ran 2.76 on the Hanging Rock trail followed by a little Parkway reward. Chad found out he most likely needs back surgery - a discectomy or microdiscectomy.

FRI Sept 12

Utterly exhausted.

SAT Sept 13

Ran 7 miles in the misty rain.

SUN Sept 14

Jumping up and down during the BROWNS game! They WON!!

And here we are, about to begin yet another week...

Zeptember So Far

September 1
After hanging out for another day in Pooler/Savannah, we were off to Hilton Head! No activity other than walking on the beach.

September 2
We walked to the bike shop and rented bikes and did a substantial amount of biking. Prior to this, I also ran 4 miles on the blacktop trail.

September 3
We hit up the gym that came with our rental and did a 2000m row and a little light lifting. We went to the beach and Chad lost his wedding ring. Then we rode our bikes around a lot again.

September 4
I ran 2 miles on the beach while Chad looked for his lost wedding ring.

September 5 - 5 Year Anniversary
Did a beach bike ride, which I did not capture, and then rode our bikes back up to the shop. Walked back home.

September 6
Sat in a car on the way home.

September 7
Ran 5 miles while Chad walked Piggy before the Browns game.

September 8
Complete and utter exhaustion. Nada.

September 9
First day back to XF after vacation. Chad did the programmed testing while I did some makeup testing. I have a lot to makeup and won't probably get to all of it...

Latter August

24 - 31

24Sunday
Rest.

25Monday
XF. Shoulders a bit goofy, so modified much of the WOD. Chad did regular WOD.

26Tuesday
We both rested. Shoulders really bothering me. Went to doc. Most likely bicipital and supraspinatus tendonitis definitely in my left and some in my right. Rest, ice, and modified movements for a couple of weeks. But do not stop entirely. Sucky, but could be worse.

27Wednesday
Back to it. Something is better than nothing. Modified a lot of it again, but felt pretty good. Chad did the regular WOD.

28Thursday
Mobility at lunch. Chad did not get to it and wish he would have. I really enjoy the mobility and find it very beneficial.

29Friday
Complete modification (different WOD entirely). Chad did the regular WOD. Then we were off to Savannah around lunchtime.

30Saturday
Wanted to run, but didn't. We did walk around Savannah and sweat a whole lot doing it, though. Also got to chill in the awesome pool. Ahhhhh.

31Sunday
Ran 5 miles. Ugh. Hot, stiff, probably a little dehydrated, and just felt plain rough. At least it's done. Happy 1st Birthday, Basil!!

Week 2 in the Bo(x)oks

Aug 16 - 23

16
I ran 4 miles early in the AM on Saturday, August 16th. Emmy did some run and walking while Chad and Piggy walked.

17
Em, Charlie, Lottie, and I hiked on Murray Run on Sunday while Chad was still recovering and resting on Sunday.

18 -21
Monday - back to it!! The whole first part of the week was full of great, kick-ass WODs! Chad was still recovering but finally made it back to the Box on Wednesday (he did mobility while we did the WOD, but nonetheless, he was there)!

Unfortunately, after the Wednesday WOD, my left shoulder started to bother me - different than the right shoulder that had been injured in my previous bout at the old box. So, I iced and stretched and rolled, etc. I didn't go to the Open Gym mobility on Thursday AM due to being a bit concerned, but I did end up taking clothes to change into and went during lunch and it seemed to help me out a bit as we did some light rowing, bulletproof shoulders, some hip flexor work, and some stretching. I iced throughout the day as well.

22
Chad went Friday AM and did well. I wanted to sleep in but couldn't as my internal clock is starting to really fall back into the early morning rising. However, the first official RRCF Ladies Night was at 7:30pm, so I knew I wouldn't be going in the AM. It was a great event! We all sweated our rears off during the planned partner WOD and then we ate, drank, and socialized. A good night, indeed.

23
Saturday AM, I ran 5 miles and Chad walked with Piggy on the greenway.

24
REST.

I'm Lovin' It!

Wow, it has been quite a week!

Poor Chad's back went out on him on Monday morning as he was putting on his shoes to head to our first day back to CrossFit. I ended up going and he was left to ice his back on the ground while I absolutely sweated my tail off!

Day1, Class1. 0530 8.11.14

Boy, does it feel good to be back, but in a much bigger and better way! River & Rail is everything we want and need in a box and I couldn't be more pleased to have joined! You can see the WODs on their website and on their Facebook Page.

Vehicle Representation

This was also the first time I ever went 5 days in a row! Thursday was a nice surprise with planned active rest tabata WODs and additional mobility.

If you are on the fence about CrossFit and live in the area, I'm telling you, you won't be disappointed if you try it out.

Chad finally made it to the Box today, too!! He still isnt' 100%, but he was super happy to be back in the game.

Proof of His Appearance

Here's to great times ahead! As Peter would say, "Click Clack Bitches!"

HAPPY FRIDAY!

Last Week Outside of the Box

Monday, August 4th
Kate
Pure Barre PM*last class as my 1 month is up on the 7th
Chad
Kickball

Tuesday, August 5th
Nada, although I had planned on doing the Pub Run and even possibly going to the RAC in the AM. Waking up proved to be too difficult and work kept me late. Boo.

Wednesday, August 6th
Kate
AM Greenway Run
Chad
Walk with Piggy

Thursday, August 7th
Nada, although there was good intention to do something at one point.

Friday, August 8th-6 Year Engagement Anniversary
Met with some of our Red Dawn Rogues for a run. I ran more slowly than normal and it felt good!! I was accompanied by Janet and Alicia while Chad walked with Piggy.

Saturday, August 9th-Microfestivus
Fully intended to do a 3 - 4 mile run, but this stupid rain was a bit much. I could've gone to the RAC and done the elliptical or even run on a treadmill, but alas, I did not.

Sunday, August 10th-Day After Microfestivus
Sleep was very interesting, but hopefully it was a good collective effort from the different pieced-together times.

I ended up doing a makeshift Pure Barre class in our living room sans bar or ball while watching Bar Rescue - Oh, John Taffer! I definitely worked up a sweat and would like to try and maintain some of the moves to help with core, seat, thigh, and overall toning. Eventually, I'd like to get a bar (Lowes!) and a ball (Amazon!) and continue to try and work that in as a supplemental workout to...

CROSSFIT. Yep. We are going to be CrossFitters again starting tomorrow, August 11th at 0530. We will be joined by many good friends and are excited to be back in the grind. I have to say, though, that the following best sums up my feelings about it:

I MUST get this t-shirt.

Posts will be Back in the Box after today! Craycray. Here it comes...

Back to Thinking Inside of the Box...

You may have seen Chad's post as he beat me to it, but our Blog Tagline may be a bit moot at this point in time as we have just joined a brand spankin' new box here in Roanoke/Salem called River & Rail CrossFit and are really excited about it! It's a huge space convenient to work and home founded by excellent coaches - and we'll be joined by many of our old Red Dawn 0530 buddies from our previous box. It's almost like coming home, but to a new one.

At any rate, we are delighted to be getting our asses kicked on the regular much harder than we have managed to kick our own starting 0530 08/11/14.

Stay Tuned for more posts from BollardWODSquad as we take on/resume our CrossFit journey River & Rail Style!