Tag Archives: sprint

Monkey see, monkey do!

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This morning I woke up this morning feeling refreshed. I was in bed by 11 last night, and I didn’t have to work today, so there really isn’t any reason I shouldn’t feel refreshed, right?

I woke up feelin yesterday’s WOD in my armpits, well the area around my armpits, and legs. It is such a good feeling to know that I kicked my own butt yesterday. I was ready to get right back into it today.

But first, I had breakfast.

The Smart Start cereal and blueberries were a great combination but I found my stomach grumbling about and hour later. At that point it was too late for me to eat something else because when I eat too close to Crossfit I get tummy troubles, and I don’t enjoy them at all. It really cramps my Crossfit-style (pun intended, I am funny 🙂 )

Class today was lead by Tristan so right away you should know it was awesome. There were 5 of us today, including another lady! It was great to have someone to share a bar with during the strength portion of the class.

Warm Up: 3 rounds using PVC pipe

  • 10 pass throughs
  • 10 good mornings
  • 10 air squats

The pass throughs really felt amazing in my armpit/chest area!

Strength

  • 5 x 5 push jerk
  • 10 weighted back extensions
  • 20 ab mat sit ups

WOD: outside on track, 5 rounds

  • 100 m sprint
  • 100m walk
  • 100m sprint
  • 100m walk

I am not a fast runner. In high school, my softball coach made a comment that I run like a turtle. I take offense to that when I think about it now because it isn’t like I don’t try to run my fastest! My fastest just happens to be slower than, well, everyone. This WOD was a good way for me to get in a little speed work in a non-intimdating way.

Tristan’s tips to gain speed were to build up speed as fast a possible and lean forward to gain momentum. The first lap I could feel I was keeping my shoulders straight. I was also not getting a jogging start (anticipating) the sprints very well. As a result I was running pretty slow (even for me).

For the second lap I watched the other girl in the class. She was super speedy. For each sprint portion she started with a light jog at the end of the walking in anticipation for the sprint. Then, when she hit the line, she leaned forward and took off.

Monkey see, monkey do. I was impressed with myself.

By the last two laps I was able to correctly maintain a pace that allowed me to sprint through the end of each straight portion of the track.

Post workout I made a smoothie.

In the mix:

  • frozen strawberries
  • frozen banana
  • 1/2 cup almond milk
  • 1/2 cup water
  • 2 scoops vanilla protein powder
  • ice

It tasted just like a Starbuck’s smoothie.  This mixture is a keeper 🙂

Up for the rest of the day is a little bit of puttering around for some wedding related festivities I have coming up for my cousin Casey. Anything that involves shopping makes for a good day in my book!

What’s on your agenda for this weekend?

~L