The Long Weekend

It was a great 4th of July weekend, and I barely touched the computer.  So, I have a few workouts to log.

     Once again, I learned that I can't count and push hard at the same time.  On Friday night, we practiced more Olympic weight lifting exercises.  Before joining this gym, I had not yet tried any of these movements.  The first night felt a little odd, but I felt more comfortable on Friday night when we practiced the Hang Squat Clean.  Here I am mid-rep.

     We followed this up with more hang squat cleans using a sand bag, and then as many kettlebell swings (start at 0:45) as we could manage in the remaining time.  It's funny but after a certain amount of exertion, I lose the ability to count.  I might have shorted myself 20 reps because I was doing sets of 20 and keeping track of the sets.  But then I lost count of those.  I went the more conservative number.  I figured that if I wasn't sure, then they shouldn't count towards the total.

     Saturday, I was the only person at the afternoon class.  Jeff (trainer) had me practice Dumbell Snatches and knees to elbows.  Then I did a circuit starting with 20 calories on the rowing maching, then 30 burpees with a plate jump after each, 40 dumbbell snatches, 50 knees to elbow, 4 "trips" across a portion of the gym doing lunges while holding a plate overhead, and then a sprint, which killed after doing those lunges.  Finally, I practiced my against a wall handstands and rope climbing. 

     Sunday was a day off of crossfit, so I did my long run.  This week was 8 miles, and it was the worst run that I have ever had.  It was hot, humid, and terrible.  I usually run in the evening, but I wanted to get it out of the way so I ran Sunday morning.  That might have been my problem.  The first 5 miles were torture, and I was about to walk when everything clicked.  A different song came on the Ipod, and I just felt great.  Miles 6 and 7 were awesome, and then I crapped out on the last mile.  But when I got home, I was greeted with this:

I had an omelet, homemade zucchini bread, smoothie (strawberries, bananas, orange juice), and coffee.  Do I have a great woman or what?!  It was perfect because I still had to push mow the yard, and then I was off to the dog shelter to walk dogs for a few hours. 

     Monday was another day off of crossfit, so I did a 4 mile maintenance run, which included my 2 mile 20lb. ruck.  It was a great run.  I could've kept going, and it just helped erase the terrible miles from the day before.

Oh, and group of humming birds has moved into my yard (they love my wife), and I am pumped about it.  I just thought you should know.