I lifted again with my a few of my Crossfit trainers yesterday, which was only slightly nutty. Good thing I knew what I was getting myself into this time!
We started with about an hour of warm up drills with the barbell. Some deadlifts and some snatch pulls (just the beginning of the snatch movement). My coach says all the warm-ups are to get our nervous system firing. I tried to think of that every time I snapped my hips forward.
Kapow! Wake up, system!
Then we worked up to 3 sets of 5 back squats. I used 60 kilos. I was told we are following a linear training system. So every week I will add 2 kilos for 3 sets of 5. I guess it's called linear since I'm adding the same amount each week.
After that, we did squats using what I now know is called a safety squat bar.
|Safety Squat Bar Source|
Again, we super-set sets of 7 safety bar squats with 7 split lunges on each leg. I used 30 pound dumbbells for the split lunges. We did that for 3 rounds.
Holy moly, why do lunges make my legs burn so much?! I loooove it!
And then we headed over to what we are now calling Satan's Tricycle.
We did 3 30-second sprint intervals on it and I thought my legs were going to come off! My legs were like Jello afterwards, too. We had to take a walk around the block to flush them out!
I'm really enjoying lifting with my coaches. I'm not sure where it is going, but for now, I am learning so much and maybe my stronger legs will help my running!
This morning I expected to wake up with either lead legs or just super sore legs. And I'm feeling neither! I guess that walk around the block after doing intervals was the ticket, because I'm feeling great today!
My work schedule is a little wonky on Tuesdays, so I took to the treadmill at the gym this morning. I wasn't exactly sure how I wanted to play it today, but I knew I was going to have to do some sort of speed workout if I had any hope of staying on the belt.
I ended up doing 800s. Most of them were around a 7:40 min/mile pace. I jogged for a quarter mile between them. I ended up with 5 miles in 40.2 minutes. Felt great to run fast!
I hope your Tuesday if off to a great start!