After spending over a week away from a normal workout routine I was ready to get back to the grind! I missed getting my sweat on. We got home on Saturday and I knew that since I missed some of my CrossFit Endurance Training runs that I thought I could get in while we were gone (ya, right) I had to get out and do my 5k TT (Time Trial) So that’s what I did on Sunday!
CFE W1D3 – 5k TT
This pace was pretty close to my 5k PR from last month, so I was pretty happy with it. Especially after being sick, then having a week off, and jumping right back into training.
Monday 1/21- CrossFit & CFE W3D1
A) 3 x 10-15 chin-ups
B) 3 x max handstand holds
For 20 minutes do:
Even minutes: 3 power cleans AHAP (I did 85, but totally could have done 95. Dang)
Odd minutes: 15 wall ball shots 20/14
It sure felt good to be back! Event if Wall Ball Shots are from the devil.
That afternoon I went out for 12×200 repeats with 90 seconds rest in between. I ended up averaging 1:16 per repeat, which is the same as my last set of 200 repeats. At least I’m consistent!
Also- It was 17 degrees out… and I still went! I want this PR!
Tuesday 1/22 – CrossFit
Back squats 1-10-1-20
Fran ladder for seven minutes
Everyone loves a little Fran Ladder, right? I got 6 reps into the set of 15.
I also finally wore my Reebok CrossFit shorts I’ve had for awhile. They are great!
Wednesday 1/23- CFE W3D2
5x800m w/ 2:30 rest
Holy smokes. 800 meters is a long time. Half a mile. Holding a fast past for that long was tough. I averaged 5:56 per 800. I nearly puked a few times. Oh the fun! I spent some time with my Foam roller after. That thing hurrrrrts so good. Apparently it looks really fun because P decided she needed to get in on the action.
Thursday 1/24- CrossFit
Take 20 minutes to establish a 1 rep max for a snatch.
75 power snatches 75/55
I PR’d my Snatch! Old PR is 65 and new PR is 80! WHOOO!
I also finished Randy RX in 6:18!
Friday 1/25- CrossFit
3 rounds , each for time of:
500 meter row
20 Slammers 10/20/30/40/50
15 hand release push-ups
Rest 2 min
Each round needs to be within plus or minus 10 seconds of the previous round or a 10 burpee penalty will be levied.
My fastest round was 3:54. I stayed within time (barely), That was tough!
Saturday 1/26 – CrossFit
Tempo front squat 3 x 3
150 DUs (450 Singles)
30 CTB pull ups
150 DUs (450 Singles)
30 CTB Pull Ups
50 DUs (150 singles)
25 minute cap
Holy Double Unders, Batman! I have been working really hard on these, but I still can’t do more than a handful at a time. The first round of jump rope I lost count. I was mixing doubles and singles and had no clue where I was, so I just kept jumping until most of the people finished. You know it is bad when I thought of the burpees as “rest” … I HATE burpees. I got about 10 reps into the final set of jump ropes. That was tough.
Sunday 1/27- CFE W3D3
5 Miles. They were supposed to be at last weeks 85% pace, but I didn’t do the 85% run since I was in Costa Rica. I decided to try for negative splits. I’ve NEVER been able to do a full run with negative splits. I started out pretty slow, thanks to a bunch of hills getting out of the neighborhood. I did the second mile a bit faster and the third mile a hair faster as well. The mile from 3-4 I jumped up A LOT faster. Dang it. I knew I was going to have to push it to finish… I did! 5 Miles of Negative Splits!!
AND if I kept up this average pace during the half I would PR by 30 minutes… Just sayin…
I had SUCH an awesome week of workouts and I’m ready to hit it hard again!
What was your best workout this week?
Have you ever done a negative split run?
Linking Up with some friends!