MaryStella Posted March 15, 2010 Author Share Posted March 15, 2010 3.15.10 - my back is staring to feel better today. I iced it all weekend. Went back for another ART session today. It is improving but not ready for weight lifting yet. I am going to try out running later and see how that goes. I registered for the crossfit endurance certification. I will be doing that over 3.27 & 3.28. Im super excited for that! Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 15, 2010 Share Posted March 15, 2010 Glad you are healing up. Yay on the certification! Link to comment Share on other sites More sharing options...
MaryStella Posted March 16, 2010 Author Share Posted March 16, 2010 thanks lobster Ran 4.5 miles tonight. easy pace about 44 minutes or so with a few water breaks. Just wanted to get the distance under my legs a bit for this sunday. sprouted grain bagel w/earth balancevega wfo w/coconut waterlentils and brown riceroasted yamsbananathai chipsasian baked tofustir fried napa cabbageleftover waffle Link to comment Share on other sites More sharing options...
Jason X Posted March 16, 2010 Share Posted March 16, 2010 coming from a non runner, but is 4.5 miles really taking it easy when your back hurts? sheesh. well done. Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 16, 2010 Share Posted March 16, 2010 ice again, huh? damn you are so hard core! that run looks pretty hard core too. nice work! Link to comment Share on other sites More sharing options...
MaryStella Posted March 16, 2010 Author Share Posted March 16, 2010 Thanks guys. I meant easy in the terms of pace not distance. The race I am running this weekend is 4.5 miles so just getting that distance under my feet a bit. Nice day outside today so a 5 mile outside run - 45 minutes sprouted grain bagel w/earht balancevega wfo w/coconut waterbananalentils and brown riceroasted yamscarob almondshummus and steamed broccolibuckwheat soba noodes with carrots, spinach & tofuvanilla tofu Link to comment Share on other sites More sharing options...
MaryStella Posted March 17, 2010 Author Share Posted March 17, 2010 (edited) CF WOD - "Murph" For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. I wore a 20 lb weight vest for this wod. I partitioned it as 5 pullups 10 pushups 15 squats for 20 rounds. time 46:45 This is a tough wod but it is one of my very favorite cf wods. sprouted grain bagel w/earth balancevega wfo w.coconut waterSoba Noodles with carrots/spinach/tofu/roasted yamscarobed almondsvega vibrancy barbananabrown rice pasta, edamame, tahini saucevanilla tofu Edited March 18, 2010 by MaryStella Link to comment Share on other sites More sharing options...
Jason X Posted March 17, 2010 Share Posted March 17, 2010 Jesus christ that sounds brutal! Well done!! Link to comment Share on other sites More sharing options...
MaryStella Posted March 17, 2010 Author Share Posted March 17, 2010 @jasonx - thanks man it is! I swear the weight vest weighs 25 lbs instead of 20 by the end of it from the sweat it collects on it and your clothes. Your so tired by the end it is a challenge just to get the vest off when your done. Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 17, 2010 Share Posted March 17, 2010 wow - way to go! Link to comment Share on other sites More sharing options...
MaryStella Posted March 18, 2010 Author Share Posted March 18, 2010 thanks lobster I'm feeling the hurt from murph today! 2.18.10 Row 8,000 meters - C2 - 43:26 Really sore from yesterday so I wasn't pushing the pace and going for time. Just an easy row. Sprouted Grain BagelVEGA wfo w/coconut waterBananaBrown Rice Pasta, Edamame, Tahini SauceCarob AlmondsHummus w/ steamed broccoliQuinoa Pilaf with spinach, walnuts & appleVanilla Tofu Link to comment Share on other sites More sharing options...
MaryStella Posted March 19, 2010 Author Share Posted March 19, 2010 (edited) 3.19.10 still a little sore today not sure if it from murph or the rowing but much better than yesterday. Jump rope - 10 minute mix "karen" - 150 wallballs 4 time 14 lb medicine ball @ 9ft target time - 11:43 with being sore and the race coming up. I put a good effort in but not an all out effort. Going to do a strength and conditioning recovery workout later and then take tomorrow off for raceday. Sprouted Grain Bagel w/ earth balancevega wfo w/coconut waterbananaQuinoa Pilaf w/spinach, apples and walnutsAlmondsvega vibrancy barTempeh Bacontofy scramble w/mushrooms and broccoli Edited March 19, 2010 by MaryStella Link to comment Share on other sites More sharing options...
robert Posted March 19, 2010 Share Posted March 19, 2010 Wow! Your journal is 70 pages long! You are a true example of consistent effort! Awesome stuff! Link to comment Share on other sites More sharing options...
MaryStella Posted March 19, 2010 Author Share Posted March 19, 2010 Thanks RC! Recovery WOD GHD situps 3 x 15 GHD Hip Extensions 3 x 15 Kettlebell Swings with 35lbs -3 x 15 Bench Press - 15lb DBs 3 x 15 - kept it really light as i am still sore from the 200 weighted pushups on wednesday Pullups - 3 sets of 5 with extra small purple band - strict no kipping - slow negatives 1 set of 5 with small blue band grip was more of an issue today probably from the 8k rowing yesterday. But just a recovery wod. Tomorrow might do a pose running class in the morning to refresh for my certification next weekend but I would like to take a rest day and get ready for the race on sunday. Link to comment Share on other sites More sharing options...
MaryStella Posted March 20, 2010 Author Share Posted March 20, 2010 3.20.10 Did a pose running class this morning to refresh myself on it for my certification next week. So did some drills and running but using the day as rest day. Did some stretching and partner stretching in preparation for the race tomorrow. BananaVega Vibrancy barSprouted Grain Bagel w/ earth balancevega Sport Performance Protein w/coconut water Link to comment Share on other sites More sharing options...
Jason X Posted March 20, 2010 Share Posted March 20, 2010 Good luck on your race tomorrow, Mary!! Link to comment Share on other sites More sharing options...
Jason X Posted March 20, 2010 Share Posted March 20, 2010 CF WOD - "Murph" For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. I wore a 20 lb weight vest for this wod. I partitioned it as 5 pullups 10 pushups 15 squats for 20 rounds. time 46:45 This is a tough wod but it is one of my very favorite cf wods. I can't stop thinking about this. 46 minutes is ridiculously quick to do all that stuff. You must be some sort of super hero. Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 20, 2010 Share Posted March 20, 2010 You must be some sort of super hero. I'm pretty sure she is too. Super Mary. Good luck tomorrow! Link to comment Share on other sites More sharing options...
MaryStella Posted March 20, 2010 Author Share Posted March 20, 2010 ha thanks guys but totally not true! It really isn't that great of a time. If you think about it my first mile was about 8 minutes my last lime as probably nine or ten. and I partitoned the rest of the work so that i was able to do all sets unbroken. I just didn't take any rests. last time I did this WOD it took 44 minutes so I was pretty pumped that is only took me slightly longer to do it with the weight vest on. I can't wait to see what I get next time. Also keep in mind I was pretty sore on thursday and friday I was still feeling it. I'll post about the race tomorrow. mostly using it as a warmup to racing season. I haven't done a road race in a long time. Link to comment Share on other sites More sharing options...
Jason X Posted March 20, 2010 Share Posted March 20, 2010 A superhero. And modest! Link to comment Share on other sites More sharing options...
chewybaws Posted March 20, 2010 Share Posted March 20, 2010 That murph wod looks insane! Link to comment Share on other sites More sharing options...
MaryStella Posted March 20, 2010 Author Share Posted March 20, 2010 Thanks but not being modest. There are better times than mine posted on crossfit.com But I'll admit i do like the Murph WOD. Link to comment Share on other sites More sharing options...
MaryStella Posted March 21, 2010 Author Share Posted March 21, 2010 3.21.10 getting ready for the race today. Food was crappy yesterday just had a super busy day running around and no time to cook so it was the best I could do. my feet are super sore from the pose running class yesterday. I feared this would happen. Just going to have to deal with it and run the best I can today. 3.20.10BananaVega Vibrancy BarVEGA sport performance protein w/coconut waterSprouted Grain Bagel w/earth balanceVEGA WFO w/coconut watervega vibrancy barsnickderdoodlehummus with broccolivega sport performance protein w/coconut water Link to comment Share on other sites More sharing options...
MaryStella Posted March 21, 2010 Author Share Posted March 21, 2010 3.21.10 Ran my first road race of the season today. Actually my first road race in quite a few years. I stop running competitively when I started fighting but now I am back to running and feeling pretty happy about it. I ran the winter's end race which is 4.5 mile course over hilly terrain and my time was 38.44. That is faster than I was expecting to run so I am pretty happy with it. I was hoping to get it done in 40 minutes but with the hills i wasn't sure how I would do as I have mostly been treadmill running not hill running over the winter. I was actually pretty nervous before the race. Probably because I haven't done it in quite some time so hopefully next time I won't be as nervous. You know the standing on the staring line feeling like you have to pee even though you've already going to the bathroom like 3 times to pee since you got to the race. LOL. it as fun stuff though so im pretty happy. On the bad side the bursitus in my heel is killing me so I will have to hit the ice when I have some down time today. Then went back to the box and did the crossfit endurance recovery wod. GHD situps 3 x 15 GHD Hip Extension 3 x 15 Kettlebell Swings - 35lb - 3 x 15 Bench Press - 20lb DBS 3 x 15 Pullups - 3 sets of 5 strict with blue band Sprouted Grain Bagel w/ earth balanceTofu Scramble w/mushrooms and broccoliBananaOJ - half of an orangeVEGA WFO w/coconut waterLentrils & bRown RiceRoasted Yams & RuttabagasMexican Tortilla Pizza - ezekiel tortilla, black bean dip, tomatoes and red cabbage Link to comment Share on other sites More sharing options...
Barb123 Posted March 22, 2010 Share Posted March 22, 2010 Congratulationson your awesome time! You are an inspiration! Hope your heel feels better asap. Link to comment Share on other sites More sharing options...
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