Training 9/15-9/20

This is what I call HELL week at the gym.

Monday 9/15-

3 rounds of:

20 KB SDHP (70/55)

20 Wall Ball Shots (20/14)

2o KB Swings ( American, 70/55)

rest 1 min

record time for each individual round

This workout jacked me up. This was the first time that I have done american kettlebell swings at #55 lbs, and I wasn't ready for it, haha. I got through the first round okay, but the last 2 were a drag, I could barely move through them. I finished the workout somewhere around 14 minutes. I immediately dropped to the floor and tried to stretch out my lower back, the rest of the week was history. I was basically babying my back the entire time. 

Tuesday 9/16- 

12  min AMRAP

15 Box Jump Overs (24/20)

10 Push Jerk (135/95)

5 Pull Ups

10 barbell lunges lunges (135/95 front rack or back rack)

15 Butterfly Sit-ups

I was able to get this workout done at RX, and able to finish 2 rds+ 30 reps within the time cap. I had to wear my belt for the push jerks, and lunges, I felt like I was going to just loose my core if I didn't. I was hoping that I would feel better after this workout, since I got up to move, in comparison to the rest of the day, but who was I kidding haha. 

lunges where tough, my face says it for sure. 

Wednesday 9/17- 

5 rounds of:

200 meter run

12 target burpees

I went to the 5:30 am class this day to visit my BFF Kennia. She isn't able to come to the 7pm class anymore, so I sacrificed some sleep to see her face. It was totally worth it :) For this workout, I set a target around 10 inches, and finished just under 12 minutes. 

Thursday 9/18- "Run Day"

for time:

30 Bear complex

*heavy as possible with good form. 

I really wanted to do this workout, but my back was still killing so I decided I should probably go for a run instead since my half-marathon is only a month away! I ran 3 miles, with a 9:25/mi pace. The run felt good for not running in a little over 5 weeks. After this run I have actively decided that for the next month I am only able to crossfit on Mondays and Fridays, since my running schedule has me running Tues, Wed, Thurs, and Saturday. I kinda hate it, but I feel like I will hate running more on race day if I don't actually start running, no matter how late in the game this is haha. 

Friday 9/19- Rest day- worked on mobility, pull ups , and trying to get chest to bar. 

Saturday 9/20- Saturday workout! 

I made up strength/gymnastic work from Monday.

Handstand Shrugs 5×5 (small range of motion, shrug down and push up)

Ring L-Sit – accumulate 2 min

Kip Arch to Hollow 3×6

Back Squat 3×6 @75% = 145lbs

The workout for the day was a running/partner "Cindy" 5 pull ups, 10 push ups, 15 air squats.

our group was able to get through 2 rounds + 15 reps ( that's each of us doing 1 round of cindy, one person working while 2 others held a plank) and finished with a 800m run.