July 22-23 - Rest

a) too hot
b) TKD kicked my tooshie. Supersore.

July 21 - TKD

Went to TKD class for 2hrs. Survived, barely. That hip from yesterday stopped complying about 5mins before class ended and of coooourse I tore up my foot a bit, no calluses. Want to go again and suck a little less. Kicking = XD.

July 20 - KB work

10 burpees
100 KB Swings
10 burpees
100 push ups
10 burpees
2min plank
10 burpees
10 TGUs each side*
10 burpees

KB = 25

*Only did 7 TGUs on the L. Hip went out as I was moving. JOINTS TOO LOOSE DAMMIT!!!

July 19-20

Calves won't function. Limited to walking dog... Dog won't function either.

July 18 - Crystal City Stairs

Did the stair runs with Megan at the Crystal City Doubletree. The stairs go on for 15 flights and we went on for about 30min, a little over.

1. Regular run
2. Walk, with weight vest
3. Regular run
4. Alternating a) jump both feet b) jump R c) jump L
5. Alternating a) regular "ski" run b) squat jump 2 steps at a time

Next time have to work in 2 weight vest laps instead of one.
Calves had a near death experience...

June 13-17: Running

I think I worked a day and skipped a day, etc.

Short run - 3.1 mi
Long run - 4.6 mi

June 12 - Chelsea+

My original plan was to run a mile before and after the workout but I only managed the 'before.' Somehow my L knee clonked out and it wasn't even a bad circuit... Gettin' old.

-1mi
-Chelsea:
EMOM (Every Minute on the Minute) x 30
5 pull ups - 10 push ups - 15 squats
-100 knee huggers on bench (abs)

Excited to do pull ups again, although the palms began to emit a worrisome burning smell, I mean feeling, around round 20. I finished the 30 but had to take a round off in the middle. I think the goal is just to finish. Glad I didn't take Frank's advice and do squat jumps instead of squats. We're not all robots, Frank!! :[


Also, since I was doing this outside a little after rush hour, we got a loooot of hecklers. Comments raged from mere honks and "Yay! Crossfit!!" to my personal favorite by what looked to be a highschool senior, "YYYYEEEEEEYYAAAAA!! DOOOOOO THEM SQUATSSSSS!!" [sh*t eating grin]. Young man, I am a mother.

June 11 - Long run w/ Dave

4.8mi run with Dave, just looping around Kinsgtowne twice. almost got run over by a man in a van. Yes it was 9pm and raining but I was wearing bright white shorts, a Kool Aid shirt and dragging a dalmatian. I said bad things to him after I realized I was going to live after all... :P


Just 2 hills, but about 0.5mi each. The rain was fun(ner than I expected).

June 10 - Rest

I wish laundry counted as training...

June 9 - Track w/ Manni and Xfit WOD

Track workout at 9am (with Ms. Wadhwani wahoooo!):
[400 on, 60 sec off] x 3
[800 on, 120 sec off] x 2
[400 on, 60 sec off] x 3
400 cool down lap


WOD:
60 double unders
30 thrusters (#65)
60 double unders
30 overhead squats (#65)
60 double unders
30 box jumps (18")
60 double unders
(note on the thrusters and OHS - need to squat lower and just generally be more ninja)

Cool down = 10 MB cleans to wall ball; 10 pull ups; 10 KTEs.

Actual Cool Down = Robek's Cranberry Quest with whey plus 2 hrs poolside. (Wadhwaniiii!!!!)

June 8 - Hills with stroller and some jumping

Went on a semi new route in the neighborhood, hunting for hills. 10am run wasn't too hot for Nat and made me want to pass out slightly less.

Kingstowne to Hayfield and back, w/ Summer Ridge loop and lower two blocks repeated x3.
4.8mi

Plus - 50 squats half way through run and 50 squats + 50 bench jumps at the end. I can't figure out how tall the bench is. Maybe 24"? Tall enough that I don't feel confident bouncing up and down on it, just jump on and step off. hmm...

My bench was higher than this, at least:

June 6 - Look ma, no hands!

Today was a challenge to a) work out way past my frikkin bed time and b) find something to do where my palms wouldn't touch the ground, weights, or themselves. So this was an attempt:

Warm up w/ 30 lunges, then...
5x:
20 reverse burpees (http://www.youtube.com/watch?v=Tl3kHRR5pSs)
*except I tuck my knees like a ninja.
20 squats
1 min plank hold

It was probably easier than I should have planned but I was doing it at 11pm so that's all my brain could handle. Next time should make a plan to do more burpees (reverse or regular) in a row...

P.S.: I hate this guy --> http://www.youtube.com/watch?v=Ve4J8QVSZk8&NR=1

July 5 - Accidental Death by Monkey Bars

So...today was supposed to be my cross training day but it kind of went all weird. Frank wanted to run, but we couldn't decide the distance. In the end I ended up doing the 2.8mi with 2 extra 0.25mi hill repeats all w/ stroller and a plan to do a little plyo in the end.

We finished the 3.8mi in good time, save a Jersey Shore conversation with a guy w/ a Pekingese who complimented our hill runs (yay) and told me he was in an open marriage (anti-yay).

Then Nat and I went over to the monkey bars and started a [2 mbar lengths + 10 burpees] circuit. On the 3rd round, I looked at my hands, grabbed the stroller and urgently hobbled home for cold water and Neosporin. Baby hands For The Fail...

July 4

5.2 mi with 6 hills (50 min). A lot easier without stroller or the dog (whom I had to drag up a hill last time) but still had to stop at the top of hills 4 and 6. Je fait suckage.
100 calf raises, around 60 ab thingies* and 20 level-change planks.**

*Ab thingies is when I do any ab rep 20 times or until I'm bored and switch. I cannot commit to any one ab exercise for 100 reps... Except maybe med balls and I don't have a med ball.
** You start with plank w/ straight arms, go down to elbows, then up to straight arms again. That's one rep. Do 10 then change direction (i.e., bring different side elbow down first) on the next 10. These are fun but my triceps wanted to vomit the whole time. Next time I want to try bracket it with 1min regular plank holds before and after. Need some more "alternative plank" ideas...

July 3

Tired, thunder. Did nuthin, but ate light. Bad monkey.

July 2 update

On track:
3x: 1 lap on, 60 sec off
10 jumping lunges, 15 tuck jumps
10x: 30 sec on, 30 sec off
2 laps to finish off
(and I showed up LATE!)

In box, 3x of this:
20 PP #65
20 Snatch #65
20 T push-ups
20 KTEs

Had to take afternoon bath AND nap....

JUNE 27 - JULY 3

Introducing some more speed work and a tiny bit more distance.

• Sun - 4.2 mi, with stroller again, about 3-4 hills. Much better pace this time, but could be the weather.
• Mon - 400m jog, then 5x (10 pull ups, 10 dips, 10 shoulder push ups, 100m grass jog, 100m grass sprint). The grass sprint was more like a hard run, too uneven to stay on the balls of my feet. But not bad, would do again. Then 2x monkey bars and 400m jog home.
  
• Tue - 3.8 mi with 2 hills and dog then planks. Dave slowed me down with his poops. Too dang hot...
• Wed - 1mi jog, 12-10-8-6-4-2 of Burpee pull ups then 22" bench jumps, then 1mi fartlek (shuddup its a real word) run -> 20sec on 30 sec off.
• Thu - 2.8mi, 1 hill, good pace. Dave seems to be getting better, didn't crap out on the hill this time. Seemed excited to run.
  
• Fri - REST
• Sat - Track workout then WOD with Manni. Will update with more details. Scared.

JUNE 20-26

Ok, first normal week, though lifting is still light:

• Sun - 4.2mi with baby stroller and hills (and Frank, thank cheesus)
• Mon - Dirty 30 (1min of Squats, Squat Jumps, Jumping Jacks each, for 10 rounds)
• Tue - Upper body circuit w #25 KB at home: Each arm (50 rows, 50 chest press, 50 swings, 50 figure 8s), 50 triangle push ups. Then 50 abs just for kicks.
• Wed - 2.2 mi with hill + 10x 50m sprints. Neighbors came out to cheer sprints. Not as annoying as expected.
• Thu - 3.5 mi + 100 push ups
• Fri - REST
• Sat - OMG Exorcist stairs with Manni for about 45min then the KB WOD at http://www.crossfitarlington.com: 12-10-8-6-4-2 of: Fig 8s, KB Swing L, KB Swing R, SDHP L, SDHP R, Snatch L, Snatch R, Woodchopper L, Woodchopper R,
  

April to mid-June

Okay these few weeks were kind of random. I basically tried to get back to running and get used to running without a person gestating in the middle of my body. Harder than it sounds. Joints were all loose, lower abs on fire... But finally approaching normal. Only running every other day or so and pull ups / push ups. No lifting. Went to the track once, sprinting felt weird on the first 100, much better on the remainder. There is HOPE!