Yea! I think I am finally back in full swing. I've been wanting to add weights or CrossFit back into my training regime but just haven't been able to take the time to do it. The kiddos were signed up for childcare today at the pool so I could swim with Masters. The pool was closed however for a swim meet. I didn't want to let the opportunity to workout sans children to pass me by so I decided to run! It certainly wasn't difficult to talk me into running. :)
The CrossFit workout-of-the-day (WOD) was "Murph" and is described as:
Run 1 mile
Run 1 mile
You may break up the moves as necessary but run 1 mile before and after.
I knew there would be no way I could accomplish the pull-up portion. I can barely do 10 kipping or jumping pull-ups! I therefore elected to run 3 miles, come into the weight room and do a couple circuits on the machines, and run another 2 miles.
I did 2 sets of the following:
Leg Press 14 reps @ 260 lbs (legs together)
Leg Exten 14 reps @ 80 lbs
Calf Press 14 reps @ 200 lbs (straight leg/legs together)
Leg Curls 14 reps @ 80 lbs
Hip Adduc 14 reps @ 50 lbs
Hip Abbuc 14 reps @ 50 lbs
Lat/High Row 14 reps @ 70 lbs
Chest 14 reps @ 50 lbs
My average run paces were 8:30 for the first 3 and 8:42 for the final 2 miles. I wasn't trying to push myself ... the idea was to run easy.
This morning, I awoke just a tiny bit sore in the chest. Excellent! I may or may not take today off from running - we'll se how the day goes and how busy we are (the princess wants to go to a movie). I'll definately do a CrossFit workout though! Help me make sure I stick to it! :)