I think my title says it all (I’m not known for my brevity apparently!) Well, last week was a banner week for goals. I mentioned in a recent post that I had a few gymnastic-ey goals for 2019. Well, I reached 2 of them in the first 11 days of the year-1 unassisted pull up and 5 unbroken toes to bar. I didn’t have a great deal of confidence that I’d do either of those this year but man, when things come together, they really come together! At the end of December, I started spending 5 minutes after each crossfit class working on skills (that is a goal in and of itself) and lo and behold, practice works! I’ve been able to improve my kipping skills which contributed to being able to do both. My TTB still need a little work and I’m still working on a strict pull-up but the foundation is there. No joke, I smiled for two straight hours Friday morning after getting a pull-up!
Here is what my week looked like:
Monday: After deadlifting and dumbell bench presses, we did Fran (21-15-9 thrusters and pull-ups). I scaled with a 65 lb barbell and a band for the pull ups. I finished around the same time as June 2017 when I first did it at 43 lb’s and two bands for the pullups-I’m calling that a pretty big win.
Tuesday: Solid day with come clean and jerk work. And a long metcon at the end with rowing interspersed by rounds of The Chief (hang cleans, push ups, air squats)
Wednesday: We did some fun row conditioning followed by a not fun metcon with a ton of burpees. Necessary but not fun.
Thursday: 5@5 10.50 pace. The roads were a mess this day and given how early I run, we are usually the first to make fresh tracks which feels like running in sand.
5@5 crew (the avocado is our friend Beth who meets us mid run)
Friday: Several AMRAPS with the assault bike and increasing weight cleans. I was proud of myself for sticking with the RX weights though it ended not far from my max. But most importantly, this was the day I got my pull-up and unbroken TTB. I literally had to stop myself from jumping on the bed to wake Chris up at 6:15am to tell him what I did!
Just before I got a pull-up (I ditched the band right after the pic)
Saturday: It was just two of us in the gym so we ditched the metcon in favor of some work on snatches which was extraordinarily helpful. The snatch is just such a technical movement that any opportunity to get some feedback is welcomed. I then got to run with some of my fellow Cleveland Marathon Ambassadors at the first kick off run of the season-we had a great time running a little over 4 miles and finishing with coffee. I’ve said it before and I’ll say it again; I really do love my fellow Ambassadors. We always have such a great time together!
By the way, have you registered for the Rite Aid Cleveland Marathon, 1/2, 10k, 8k, 5k, or fun run yet? Use code SN2019 to save 10%!
Sunday: 7.15 miles with my friends Abbie and Heather. We set off on the trail before sunrise but quickly realized that we’d have to turn around as the creek was too high to cross (it was about 20°). We headed back up the trail and ran into the nearest town to get on the Towpath (a rails to trails path) which was exceptionally snowy and quite the challenge. For as slow as we were moving, i felt like I was running a hardcore speed workout! Several times we had to stop to walk because the deep snow was just so prohibitive in moving quickly. Honestly, this was my favorite workout of the week!
Overall, I’d say it was a damn good week! I plan to run again 3 times this week and hopefully continue to inch that mileage upwards!!