Fitness Log 10/15 - 10/21

Just 3 weeks until the Chicago Hot Chocolate 15K, but I think I'm ready already! My 7-mile run went well last week so I'll just do 8 miles this weekend and 9 miles the weekend before the race.

Monday - CrossFit
Pre-WOD: max clean and jerk: 80 lbs - new PR!
WOD: 5 rounds:
5 cleans (65 lbs.)
5 jerks (65 lbs.)
10 pull ups (blue band)
Time: 9:23
I was feeling quite tired today, as is always the case on Mondays. I need to have a more consistent sleeping schedule on the weekends. Still a good workout though and I'm glad I didn't sleep in.

Tuesday - CrossFit
Pre-WOD: Back Squat 8 Reps at 60%, 65%, 70% and 75% of your 1 Rep Max
1 rep max is 135 lbs: 8 x 81-88-95-101
WOD: 30-20-10
Wall balls (10 lbs)
Push-ups
Sit-ups
Time: 9:24 (? I forgot exactly)
My arms/shoulders/back were really sore from Monday's workout. This made the push ups really hard. Another girl in my class and I were talking about how hard push ups are. We've both gotten a lot better with pull-ups (she does them unassisted) but not really shown much progress in push ups. Are any of you girls out there really good at push-ups and how did you get so good at them?

Wednesday - CrossFit
Pre-WOD: 3 minute AMRAP: 10 push-ups, 10 squats, 20 skaters, 100 m run (completed 2 rounds)
WOD: 5 rounds:
10 pull-ups (blue band)
20 box jumps
30 double unders (90 single unders)
400 m run
Time: 25:25
This was a great endurance workout but I am really sore everywhere from the past three days. Tommorrow will be a rest day!

Thursday - Rest Day
My muscles were pretty sore from the past three days so I just ran 1.5 miles on the treadmill and then streched out and did some foam rolling.

Friday - CrossFit
Pre-WOD: Front Squat: 5 reps of 60%, 65%, 70%, and 75% of 1-rep max (115 lbs.)
WOD: 21-15-9 of:
Squat Cleans (53 lbs.)
Ring dips (blue band to assist)
Time: 9:27
My legs were still pretty sore from Tuesday/Wednesday so the front squats and squat cleans hurt. The girls also practiced pull-ups after the WOD, which was fun. I stayed too late and then was late to work! I could seriously spend all morning at crossfit haha.

Sunday - LSD Run
Distance: 8 miles
Total Time: 1:07:42
Pace: 8:28 per mile
Had a good run, I hope I can keep up this pace for the race!