A few days ago, I read the article “Top Ten Checklist: Do YouTrain?” and lamented that it’s been too long since I’ve run sprints and gotten my fanny under a bar for heavy back squats – numbers 1 and 4 on the checklist.
I thought to myself: Self, when we get back from Prague, let’s go to the craptastic gym and lift some heavy stuff once a week… and wouldn’t it be fun to run sprints on Saturday mornings in October?!
Someone at CrossFit Austin was wearing their tinfoil hat to intercept my brain waves ’cause when I got to the gym yesterday, I saw this on the board:
back squat: 10-8-6-6-6
front squat: 5-5-5-5
And then today’s WOD was full of awesome and by ‘awesome,’ I mean sprints.
See? Sometimes if I just relax, it all comes together.
So… how’d I do?
back squat 45# (10) – 75# (8) – 85# (6) – 95# (6) – 105# (6)
front squat 65# (10… oops!) – 75# (5) – 90# (5) – 90# (5)
Under the influence of CrossFit drunkiness, I forgot the front squats were only sets of 5 and cranked out 10 that first go-round. Silly girl.
10 step-ups/leg w/ barbell
10-12 powell raises (1-count up, 3-count down), 8#
The step-ups were awesome. My weights: 45 – 65 – 70.
800m sprint (3-5 minutes rest)
400m sprint (2-4 minutes rest)
800m = 3:29 (rest 3:00)
400m = 1:38 (rest 4:00)
200m = :33 (no rest)
100m = :17 (no rest)
50m = :14
My legs aren’t sore (yet), but they’re feeling pffffft! and slightly tingly and altogether reluctant to carry me anywhere. As I walked to the bus stop this morning – a little late ’cause I took the time to put on mascara and play with Smudge – I sent a message to the universe, Please don’t make me run for the bus. Please don’t make me run for the bus.
I arrived at the bus stop just as the bus pulled up. Win!
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