It was a good week for him. And for me.
Sunday-HAPPY FATHER'S DAY!!! James decided he wanted to spend the day swimming in some cool water, so we headed up to Crystal River for a swim in the springs!
The kids and I had been here before, but this was James (and Matthew's) first time. They loved it. In fact, Matthew was a HUGE hit. All the kids in the water formed a huge line to get the chance to play fetch with Matty. We came home and James smoked some salmon. It was SO GOOD!!
Monday-CrossFit. Ronin got to double dip on CrossFit this week. Every morning he went with me and did his CrossFit kids class, and then returned at Noon for his 3 1/2 hours of CrossFit camp. My workout on Monday included:
Backsquats: 6-8X2 @ 93% of 1 rep max. I did 3 sets at 95 pounds, and 3 sets at 100 pounds.
Our WOD was a 200m row, 30 thrusters, 300m row, 20 thrusters, 500m row, 10 thrusters. It was a good WOD. And then we hustled home, Ronin ate lunch, and then he went back to CEF, and I came home and mowed the lawn! Bonus workout! I also used my new APERA bag for the first time! I loved this bag!! I have the Performance Duffel Bag and it was awesome!!
Check out how pretty the bag is on the shelf!
You have to admit it, the bag looks nice!! And it hold a lot of my necessary CrossFit gear!
In this bag I have 2 Harbinger weight belts, 1 chalk ball,and a set of wrist straps and there is a TON of room left! There is even separate pockets for SHOES! I have my lifting shoes on order, so I'll have to come back and report how the bag keeps the stinky shoe smell away from everything else!
Apera Bags wants to give one of YOU a Sprint Pack. It's perfect for packing a few items for a trip to the gym, to the park, or wherever you go. Inside, there's a panel that divides the main compartment and keeps things organized in two separate areas. There's also a large zippered pocket on the front of the bag that gives you even more storage.
A large opening allows you to pack your stuff quickly, then cinched closed easily via the two shoulder straps. Two vented areas on each side of the lightweight bag allows interior contents to breathe. There's even a loop at the top of the bag so it can hang in your locker or wherever you need it to be.
One of the things that drew me to Apera Bags is that they DONATE one bag to a Special Olympics Athlete for every 3 bags that they sell. Having a special needs son, this means a lot to me.
If you don't win a bag from me, they are having a heck of a sale this month! Until July 31st, ALL bags are 20% OFF! Also, any style of Blue bag, including the Performance Duffel, AND all of our Duffel Packs are 40% OFF. It's a steal!!
Tuesday-CrossFit Today we did a Hero WOD "Bradley." I hate that I have to modify hero WOD's but I'm injured so I do what I have to do.
My modified WOD was:
40 second airdyne sprint
10 ring rows
40 second airdyne sprint
10 rounds for time.
By the 6th round the burpees were making me VERY dizzy, and I thought I might pass out, so I further modified the WOD and did slam balls instead of burpees. I finished the WOD in 29:01 which was a very good time.
Wednesday-CrossFit I was really hoping for an active recovery WOD and I got my wish!
We did single arm dumbbell press 6-8 reps per arm
250m HARD row (I did level 10)
banded tricep extensions 10-15 reps
30 second v-sit (modified from a hollow arch roll...rolling makes me dizzy)
It was a nice recovery!
Thursday-CrossFit I knew today would be front squat day. Our programming was for 6-8X3 @86%. So I did 95#. And then our WOD was a butt kicked. Again I had to modify. It was an 8 minute AMRAP of 5 double unders, 5 second L sit, 10 double unders, 5 second L sit, and each round you increased the double unders by 5. But I don't jump. Our head coach has had me modifying all jumping with slam balls, so that's what I did. O.M.G. I ended up doing a total of 120 slam balls using the 20# ball.
And then later that afternoon I went to see the ortho for my foot. When I keep saying "I'm injured" it's because of this foot and I have had enough. One of the ladies I WOD with got me in to her practice with a special VIP code. Turns out I have a case of severe acute Plantar Fasciitis. I'm wearing a night splint and a PF sleeve from Feetures. I'm also rolling it out on a frozen water bottle. It might heal in a few weeks, a few months, or never. But at least I have an answer.
Friday-CrossFit It's always make-up day on Friday, but since I didn't miss a day, I made up my own WOD. I called it "Jen 33" it was 33 reps of each of these movements:
33 deadlifts 85#
33 box steps
33 KB Swings 26#
33 hanging knee raises
33 ring rows
33 thrusters 35#
33 wall balls 8#
33 slam balls
I didn't write down my finish time because my adorable son kept coming over and telling me he was thirsty. Dude, just get a drink already!
I also had some issues with my Polar synching up with my transmitter and it dropped my HR quite a few times. As bad as this workout was, I didn't actually die 8 or so times during it.