Happy Sunday friends! It’s an absolutely gorgeous day in Winston-Salem.
In the fall, I don’t use AC or the heat for as long as possible and instead just keep my windows open. I woke up and it was a perfect 68* in my apartment, but I had to bundle up to take Maizey on her walk since it was in the 30s outside. I love it!
It’s been a really great weekend so far; Friday night Tommy took me out to dinner and I had an ahhhhmazing steak and a great glass of cabernet. Yesterday flew by – I went for a run in the morning, got my hair done (added just a few highlights on top and had a few layers added in the front to help clean up some heat damage while still keeping length), ran some errands and then played a few holes of golf with Tommy before having another dinner date (chicken marsala + mashed potatoes + steamed veggies).
Last week’s workouts were a pretty good mix! The cool mornings have been great for running.
M – 4.5 mile run, 8:20 pace
(I skipped CrossFit since there were snatches – told ya. 🙂 )
T – 5 mile run, 8:25 pace
Th – 5 mile run*, 8:20 pace + CrossFit**
Crossfit = 12 minutes to find a one rep max hang power clean (I got up to 100#). Then, 30 burpee box jumps to “buy in” to 3 rounds of 20 slam balls, 15 kettle bell swings, and 5 pistols each leg. This took me 10 minutes I think? Wodify is down this morning (seriously, that app is terrible) so I can’t check. And guess who can do pistols!! I’m not fast but I can do them unassisted which I was super excited about.
F – CrossFit
10 minute EMOM – 30 wall balls every 2 minutes (I used a 10 lb ball and this was brutal)
For time: 4 rounds — 400 meter run, 50 m bear crawl, rest 3 minutes before starting again. I finished in 20:45. Those bear crawls are killer on the glutes. My body was just like NOPE.
S – 5 mile run, 7:45 pace
Later in the day, my quads and glutes were sooooo sore. I think Thursday caught up with me. Those pistols….oof!
Su – REST! I need to make myself foam roll to loosen up my quads especially. And I really need to get a lacrosse ball to work out some major knots in my glutes and back.
*On Thursday, I ran with my old running group, which was AWESOME. I haven’t run with them in years and they were such a huge part of my life when I moved to WS. I’m so grateful for friendships that last like that! AND, I finally got to meet Erin, who read my blog and moved to WS in the past year. I was so excited to finally meet her! I’m so so so grateful for the many friendships I’ve made through blogging; some of my closest friends have been a result of this little ol’ thing.
**I don’t normally run and do CrossFit in the same day unless the WOD is something that’s not too brutal. I used to regularly run and strength train on the same day 1-2x a week before I was a CrossFitter, but I could pick the strength moves based on what I knew my body could handle that day. Since CrossFit workouts are prescribed, it’s rare that it’s a WOD I feel my body can handle after running.
I’ve got a mile-long to-do list to prep for the week ahead. My sister-in-law is coming to visit from Utah and I’m SO excited! And it’s giving me some motivation to get some house projects done that I’ve been procrastinating. Maizey is no help. She’s busy sunbathing.