CrossFit, Running, My Quest For Super Health Week 10

Monday

6 x 400m run

Started at 7.5 speed on treadmill. I know, not exactly fast, but it’s my pace. I moved the speed up .1 for each interval ending on 8 or a 7:30 minute mile. That was OK for me.

My chest is starting to ache quite a bit from the bench press workout yesterday. I left out pushups from my warmup but otherwise completed as normal.

Tuesday

Rest

Wednesday

3×5 push press

5×10 push press

3 rounds
20 kettlebell swings 1.5 pood
60 jump rope (singles)
6 burpees

Push press was much harder than last week and I realized that I was using the same weight progression from my sets of 3 and now was doing 5 reps. Sets were 135, 145, 145(only 4). Second round of push press went better. I dropped back to 85 lbs and made it through all of the sets.

Now my little 3 rounds of hell. 20 kettlebell swings will wear me out and make me breath through my ears. Jump rope is fun but exhausting and last burpees are my own little piece of hell. Whoever created this exercise is a mean mean person. I made it through the 3 rounds but had to rest in between rounds. I’m sure I didn’t rest as long as it felt but I was exhausted. Fun stuff.

Thursday

Simple run. 3 miles at a slow pace. Didn’t feel great and I notice that my abs are really cramping. I’m sure that is due to the warmup that I have been doing. I might think about leaving the warmup out of running days or at the least forgo the situps.

Friday

3×5 squats

5×10 squats

3 rounds
10 knees to elbows
100 jumprope
6 burpees

First round of squats, 135, 185, and 205lbs. Sets were hard but controlled. I ended up having to use one of those stupid pads because I had so much muscle soreness in my shoulders from Wednesday. Second sets were at 95lbs and felt good. Tiring but good.

The WOD was brutal as far as my endurance is concerned. Knees to elbows aren’t really possible for me. Although I did get a couple true knees to elbows at the beginning of each set, most of my reps were just a little past half way up. Jumping rope can really put a burn on your shoulders. Burpees are still evil but I’m going to rotate them in more often until they get a little easier. Maybe try the 100 day burpee challenge.

Saturday

Rest

Sunday

Unplanned rest day. Sore legs from Squats. Maybe tomorrow.