Ironman Lake Tahoe Training · Training · Workouts of the Week

WOW: Friday Roundup 11/15

WOW = Workout of the Week!

Take a minute and think back on your week. What did you enjoy? What was particularly challenging or exciting? Do anything new?

It’s been a busy week over here. I finished my 3-week Crossfit Fundamentals class last week, so this was my first week in the “real” classes.  You heard it right – a vegan Crossfitter. The shock and horror!! Actually, everyone is pretty chill and laid back and they don’t push the Paleo thing too much.  I ended up going to 4 sessions (M, T, Th, F) and I loved them all! Crossfit is really empowering and I can already notice improvements in my strength.  And boy am I sore! Crossfit is a great way to add muscle strength in a fun group setting, with a real focus on form to prevent injury. I had no idea what a “clean” “jerk” or even a “push press” was until I started the class and I’m learning more terminology and technique each day.

I’ve been going to Home Grown Crossfit which is in San Carlos, CA near my office. It’s a friendly group of people and one of the coaches is actually an Ironman and an ultra-marathoner. Very cool to be in good hands!  I was pretty intimidated by the whole thing at first, but I just have to remember that I can only do the best that I can do. It’s not about what the person next to me is doing, it’s about focusing on ME and proper form. The added weights and improvements will happen over time.

The best part of the week, though, was mustering up the strength and energy to go to my first class. Not only was it my first Crossfit session, but it was a day where we did a notoriously difficult WOD (Workout Of the Day) called Murph. Murph is named in memory of Navy Lieutenant Michael Murphy who was killed in Afghanistan in 2005, a nice tribute on Veteran’s Day.

Murph consists of:
1 mile run
100 pullups
200 push ups
300 squats
1 mile run

We only had 40 minutes to complete as much as possible, and I’m happy that I got about half of it done (1 mile run, 45 pull-ups, 90 pushups, 135 squats, 1 mile run) which is decent for a beginner and weakling like me! It felt pretty great, though. I loved the running aspect and I loved working on my squats. With my tight runner hamstrings the squats are particularly challenging for me. Everyone in the class (me included!) was exhausted and sweating up a storm.

Looking forward to more Crossfit classes and building some much-needed muscle.

Swim. Bike. Run. Eat Plants.

2 thoughts on “WOW: Friday Roundup 11/15

  1. Carolyn, Great that you’re working on strength! I did IM Lake Tahoe last year and I think strength work was my “missing piece”. I trained with an all endurance approach, and next time around I’ll give strength training a proper place in the training program. I finished IM Tahoe in 16:30. I was just happy to finish that day! I would say, ride hills ride hills and ride hills. And then go ride more hills! LONG HILLS. If you live close enough, go ride the course a few times to familiarize yourself. It’s a stunning and amazing course. I definitely want to do it again someday. I’m looking forward to following your journey! Now go do hills….go!

    1. Tamara, thanks for the note! I live in San Francisco so I’m luckily surrounded by hills. I’ll keep your words of advice in the back of my mind the next time I complain about my hill repeat sessions! I hope you find your way back to IM Tahoe sometime soon. It sounds like a pretty epic adventure.

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