Last week was "ramp" week.....3 1 hour sessions learning the "moves", proper form and getting a taste of the real deal This week was the real deal. Cross fit sun is open 5 days (M-F) and the die hards go 5 days a week...after more conversation I also learned they are not swimming, biking, running but possible are returning in the pm for Olympic Lifting classes. I decided to commit to 3x week so I can retain some semblance of a triathlon schedule.
Monday I was nervous and excited and attended the 7am class. 6 people - all veterans but really nice. A nice warm up and then jump rope 3 min non stop. Next up 3 min of DU (double unders) right rope goes around twice before you land. This is hard and takes wicked coordination. But I managed 1, yes 1- before you start laughing I soon learned it has taken some months to master their 1st one. Meanwhile the guy next to me is linking 40+ DU's...ah what to aspire to. The WOD (workout of the day) 1 arm dumbbell raise, squats, 1 arm dumbbell raise, plank row with weights- 20 sec max/10 sec off x 6. Does not sound like much....HA. tell my body that on Tuesday. A bit of running and stretching. Tue I could feel it - my run was definitely stiff...but i was feeling good.
Wed I went to the 6am class with with 12 + people there is a lot of energy. More jump roping and DU's and then the WOD was frankly crazy. Farmers Carry - 36 lb kettle bells and you carry with arms straight and walk 5 min. If you stop, 5 push ups - sounds ez- NOT. Then 10 lb sledge hammer onto a big tire- 2:30 right and 2:30 left (reminded me a bit of macheting in Cambodia) Next dead lifts 5 min and finally take a 15 lb sand ball and throw it as far as you can, run and pick it up and do it again. Can you say total body workout! Went direclty to 3 hour ride ( not hard-cannot go hard- legs and body hurt) and topped it off with a 30 min run and actually was able to muster up 10 x 1 min hard effort! That was a day... spending the remainder of the day at a desk and my computer caused for some late night pain.
Oh boy Thursday's swim and ride were slow and painful. I am committed to CF and will dial back efforts in Swim. Bike. Run. It is hard!
Friday I ran before CF and oh my..... jump roping I am getting the hang of and not too stressful. More dead lifts and yes I can feel my hamstrings ( but not in a bad/injury way- in a holy cow muscle use way) and then the WOD 75 burpees for time. Get out..... it was hard...I mean hard. My HR had to be close to 190 and I was nearly crying - but secretly loved it. 6:53. Went directly to Yoga and the plank was nearly impossible.
All in all a solid week.....I only swam 2x 45 min, Ran every day - which I committed to but not a lot. 4 x 30 min runs/ 2x45 min runs and a crazy trail run on Saturday 1:40- but not hard. 2 rides - total of 5:30 of riding. 3x core power yoga. As hard as the yoga is when I am sore, I feel so much better after. My only real regret was on Saturday (feeling the burpees and the trail run) I thought I was going to CorePower 2 but instead was Sculpt - which is hot yoga + cardio + weights. When she said burpees I nearly cried.....
I am sore, challenged and excited. Sort of disappointed to miss a week of CrossFit and Yoga but well we are Costa Rica bound! HPN Globals Presidents Club trip so we are off to 6 nights.... 1 night San Jose, then we move to Marriott Los Suenos and then to Guanacaste for 2 nights at the Marriott and finish 2 nights at the Westin. 1 week of luxury that I did not have to plan and we do not have to pay for!! We have not been on an Incentive Trip since my days with Starwood- this will be great. Small group of 12 + guest...we will be busy kayaking, zip lining, checking out the volcano, snorkeling, jungle touring and then have the final 2 days alone to relax or most likely find another adventure of our own.
Monday I was nervous and excited and attended the 7am class. 6 people - all veterans but really nice. A nice warm up and then jump rope 3 min non stop. Next up 3 min of DU (double unders) right rope goes around twice before you land. This is hard and takes wicked coordination. But I managed 1, yes 1- before you start laughing I soon learned it has taken some months to master their 1st one. Meanwhile the guy next to me is linking 40+ DU's...ah what to aspire to. The WOD (workout of the day) 1 arm dumbbell raise, squats, 1 arm dumbbell raise, plank row with weights- 20 sec max/10 sec off x 6. Does not sound like much....HA. tell my body that on Tuesday. A bit of running and stretching. Tue I could feel it - my run was definitely stiff...but i was feeling good.
Wed I went to the 6am class with with 12 + people there is a lot of energy. More jump roping and DU's and then the WOD was frankly crazy. Farmers Carry - 36 lb kettle bells and you carry with arms straight and walk 5 min. If you stop, 5 push ups - sounds ez- NOT. Then 10 lb sledge hammer onto a big tire- 2:30 right and 2:30 left (reminded me a bit of macheting in Cambodia) Next dead lifts 5 min and finally take a 15 lb sand ball and throw it as far as you can, run and pick it up and do it again. Can you say total body workout! Went direclty to 3 hour ride ( not hard-cannot go hard- legs and body hurt) and topped it off with a 30 min run and actually was able to muster up 10 x 1 min hard effort! That was a day... spending the remainder of the day at a desk and my computer caused for some late night pain.
Oh boy Thursday's swim and ride were slow and painful. I am committed to CF and will dial back efforts in Swim. Bike. Run. It is hard!
Friday I ran before CF and oh my..... jump roping I am getting the hang of and not too stressful. More dead lifts and yes I can feel my hamstrings ( but not in a bad/injury way- in a holy cow muscle use way) and then the WOD 75 burpees for time. Get out..... it was hard...I mean hard. My HR had to be close to 190 and I was nearly crying - but secretly loved it. 6:53. Went directly to Yoga and the plank was nearly impossible.
All in all a solid week.....I only swam 2x 45 min, Ran every day - which I committed to but not a lot. 4 x 30 min runs/ 2x45 min runs and a crazy trail run on Saturday 1:40- but not hard. 2 rides - total of 5:30 of riding. 3x core power yoga. As hard as the yoga is when I am sore, I feel so much better after. My only real regret was on Saturday (feeling the burpees and the trail run) I thought I was going to CorePower 2 but instead was Sculpt - which is hot yoga + cardio + weights. When she said burpees I nearly cried.....
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| Marriott Guanacaste |
I was very interested in reading this!! Nalani and I had our first intro session last week and #2 comes tomorrow... I think I'll wait til after Honu to start the real classes. :)
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