Another Kenyan Way Long Run with a Side Order of CrossFit

Saturday

10 miles with Kenyan Way

Nice 64 degree morning for a change, and probably the last one we have until September or October!

I wanted to be done and over with, so when I got to base I just waited long enough for the Garmin to find a satellite (which doesn't take long with the Garmin 610!) and took off with the written route in my pocket. 

I was a bit apprehensive going out alone, but since I was only about 15 min ahead of the group start I figured it wouldn't be too long before the faster groups caught up to me.  It actually was around mile 3 or 3.5 before they did and at a perfect time too because I had come to a dead end and wasn't exactly sure which way to go to catch onto the street of the same name on the other side of the high school.

I wanted to make certain that I had a nice even run so I had set the Garmin to run/walk intervals today since I didn't know if my right leg as going to give me problems (it didnt by the way!).  I would run 7 min (keeping it at about 10:20 pace), then walk for a minute.  Took a Gu at the mile 5 water stop and turned out to be perfect along with only water (I still haven't had any Gatorade or other sports drink since October!)

A near perfect 10 miles, and worked out just like I wanted since I had plenty of juice left in the tank to make it to CrossFit!

Since its a holiday weekend, they decided to only hold one class today and one class tomorrow.  And not early either, but at 11am.

I had plenty of time to do a few things before heading over, and since I had run 10 miles I knew I was going to arrive during the warmup since I didn't feel the need to do a warmup on top of my run.  :)

There were actually 2 mini-WOD's today.

WOD #1

7 minute AMRAP (as many reps as possible):

5 burpees

7 push presses (45lb rack for me)

10 pull ups (band assisted for me)

I ended up doing 5 full rounds, plus an additional 5 burpees before time was called.

WOD #2

9 Hanging Squat Snatch

50 DU's (or 150 singles)

7 Hanging Squat Snatch

50 DU's (or 150 singles)

5 Hanging Squat Snatch

50 DU's (or 150 singles)

3 Hanging Squat Snatch

50 DU's (or 150 singles) 

I had never seen, let alone ever done a hanging squat snatch, and once I saw it, I knew I needed to practice the move with the bar only before adding any weight whatsoever which is exactly what I did with the 15lb bar.

Then I added on 10 lbs for the majority of the workout before adding on another 10 lbs to finish it out.  Before the WOD started, J (coach) came over and told me that my jump was good but to keep my feet in and hip width apart.  I kept wanting to spread them a bit farther after the jump, therefore I wasn't able to squat low when I raised the bar overhead.  Once I got that, then I felt much more comfortable and thankfully it was before the time started for the WOD.

I finished in 10:38 and that included 600 singles of jumprope!  I really really really need to go to the box early a couple of days to work on double unders, so that I can quit this single under crap! 

Here is a video of the Hang Squat Snatch

 

I'm sad I can't make it to CrossFit tomorrow but the only class is at 11am and I need to be leaving my house at that time to head north to the familia's for Easter festivities!  Food, swimming, washers, and badminton!  I don't know if my gym is even open tomorrow to where I could put together my own CFWOD, so I am just going to do a short run in the morning instead.

It IS a Good Friday!!!

I took yesterday completely off and then got up this morning and ran a few miles in MUCH cooler weather (thank the baby Jesus!)...I REALLY want to go to CrossFit tonight as the WOD is DU's and running, but I know that I can't because I need to run long early tomorrow morning.  Boooooo!!!

Enjoy your long weekend and time with your family!

Kill Me Now

40 minutes running before CrossFit

Warm Up:

Sprint 800m TT*             *time trial
Walk 300m

Sprint 800m TT

WOD:

30 Box Jumps (30/24")

20 Deadlifts (315/205#) (for me? 90lbs; HUGE improvment for me!)

30 toes to bar (I couldn't do these today, so I went back and did 40 additional GHD's instead as a scale)

20 DB Push Press (45/35#)

30 GHD Situps

20 Cal Row (why does it take SO SO SO long to row calories instead of distance!?  hate!)

30 Alternating Weighted Pistols (25/15#)(no weight for me on these; no way no how)

20 Burpee Box Jumps (30/24")

For Time!  20:30  (I scaled the shit out of this WOD and it still kicked my ass)  As a side note, NO ONE Rx'd this WOD today.  It was TOUGH!  Even the coach suggested no one even try.  :)

Here is the totals for the days sessions!

Note that times are always for the WOD only; and never include the warm up

 
Rest day today.  Good Lord do I need it!

That Time I Baked Eggs In The Oven

Recently there have been quite a few blogs talking about baking eggs instead of boiling them.  I had a friend here at work give it a try and she had success, so I thought this past Sunday I would try as well.  Especially since I had my shiny new mini muffin tin.  Some blogs have it where you just place the eggs directly on the rack (which is what my friend did), but when I saw that Heather used a tin, I decided I felt much more at ease doing that. 

I was too worried one or more of them would crack and I would have egg all over the bottom of my oven!  Can you imagine how hard it would be to clean that?

Preheat oven to 325deg (approx 6 minutes according to my oven)

Place eggs in the tin

Slide into the oven

After 30-35 minutes remove from oven

As you can see, and my friend had told me this, the eggs get brown spots on them, which she said rubbed off but that was not the case with mine.  The spots stayed on there.

This does not bode well for coloring Easter eggs! 

Only one of the eggs cracked, but it wasn't even a bad crack but I am still glad that I had it in a tin.  There wasn't any run off in the tin from it, but still.

(egg) Crack is whack!

Results:  The eggs were completely cooked just as if I had boiled them; just as easy to peel (remember to add salt to the water if you boil eggs to make peeling easier), and they tasted just the same as if I had boiled them as well.

However what I did not like is that when you peel them the egg white is a brownish tint.

Call me racist, but I like my egg whites....white.

While this method is definitely easier (not pot to watch so the water doesn't boil over; and I usually end up with more than one cracked egg when I boil them), I still think that when it comes time to do my Easter eggs, I am going to boil them!  I want clean, white eggs to color, and when they are peeled I want them to be white, not a brownish tint!

However on Sundays from here on out, for my weekly egg stash for grab and go's, I would probably bake instead of boil.

And on a last note, I recently cut my hair even shorter, so here is a not so good pic of that, but you get the idea...Still need to be a tad bit shorter, but we'll get to that at the next hair appointment!

Don't Be This Guy!

Oh goodness!  I just saw this on a CrossFit blog I read, and almost pee'd my pants!!!

KetchUp

I had to remove the Daily Mile counter because the stupid thing reset on me and wasn't adding my mileage, so buh-bye Daily Mile!  :)

Monday:

Run/Walk - one hour:  treadmill
CrossFit - one hour:  Warm up - 1000m row 
WOD (with partner):

• 40 medicine ball overhead ball slam burpees
• 10 pull ups
• 30 medicine ball overhead ball slam burpees
• 20 pull ups
• 20 medicine ball overhead ball slam burpees
• 30 pull ups
• 10 medicine ball overhead ball slam burpees
• 40 pull ups

Time:  16:10

Core: 30 ab roll outs

I really don't like Mondays sometimes because at CF its more often than not a workout where you use your body weight as your 'weight'.  And then to top it off today we had to use it not only on the push up after the overhead but then to move directly to pull ups.  Band or no band, its freaking hard to do this workout and not think your arms are going to disconnect.  I need to weigh about 30lbs less on Mondays.  That might help.  :O)

Tuesday:

Woke up this morning in pain from yesterday.  My biceps are freaking sore as hell.  At least my shoulders aren't and since todays workout is going to tax my shoulders at least I have that going for me.

CrossFit - one hour:  Warm up - 10 min Jump Rope skills
WOD (4 rounds for time):

• 7 Clean and Jerks (185lb/135lb)  (actual: 55lb; up from 45lb)
• 21 Russian Twists (35/25lb plate) Must touch each L and R = 1 rep
• Suicide Sprints (forward, left shuffle, right shuffle, back pedal).  They had 5 cones today instead of 3 and by the 3rd round my legs felt like lead.

Time:  14:59!  I was thinking it was going to take me at least 17+ minutes!

Skill:

• Bench press - maximum weight - 1 rep
• Basically you see how much weight you can rack and lift for one rep and one rep only.  I thought that I would shoot for 75lbs the first time up just to see if I could bench it.  But we started with 50 and worked up to 70lbs.  By the time I got to 75, I just couldn't push it up another rep.  Next time I will start with the 70lbs and go from there.

Working on a couple of posts so never fear, more is coming...I've just been really busy day and night.

Ran. (9.25 miles)

Groceries.

The Hunger Games. (again)

Swimming.

Fun.

Mani.

Pedi.

Lunch.

All with my sister.

Pool time. (again)

Nap.

Cook, cook and cook. (week meal prep)

Sorry for the lame-o post but it was a crazy busy weekend and now at work and crazy busy.

No CrossFit this weekend.  Sad.  But the coaches were all either doing Texas Independence Relay, the Half Ironman, or something else, so no one around to open the gym.  Sad face.

4 day work week this week though!  Yippee!