Well, my battles with a torn-ass shoulder and sciatica continue. I’ve gotten a few crappy runs in here and there, an interval workout not worth mentioning, and this run, best of the bunch.
Lawrence Loop 5
http://www.mapmyrun.com/run/united-states/il/chicago/657713605770
I’ve got an appt with a doc for Tues. Hopefully he’ll do some sort of laying of hands miracle work so I can get back to some action.
Millennium 4
http://www.mapmyrun.com/run/united-states/il/chicago/998728424160
(ran it a little short)
~3.8mi
32:57
8:40 pace
Strider to help pace road runs.
Swedish Simon 3.5
From home down Clark to Simon’s, back up Broadway to Thorndale.
3.5 mi
31:00
(~8:51/mile)
My shoulder is still a mess, but I can do this WOD from the 1st.
NEN Squat Sit
For time:
50 Squats
50 Sit-ups
40 Squats
40 Sit-ups
30 Squats
30 Sit-ups
20 Squats
20 Sit-ups
10 Squats
10 Sit-ups
http://windycitycrossfit.typepad.com/windycitycrossfit/page/2/
Kripp: 9:29
Push Press
1-1-1-1-1-1-1
Kripp: 75-95-115-135-145-155-155F
My shoulder’s still complaining, and my form needs work. I bought new running shoes after the workout, so decided to break them in, too, as it was about as beautiful a day as we’ve had.
Lakefront strider
30:00
~3+mi
Goodtimes.
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Time: 16:25
Full warmup with dips and ring pushups, no muscle-ups. Pretty weak, perhaps partly due to yesterday’s run. Form much improved on the deadlifts…well worth a few more seconds.
Run: Theater Trail 6
Montrose Beach to Theater on the Lake @ Fullerton, where Dog and Pony Theater was finishing up some creepy operatic production in which even the audience wears masks.
~6+ mile
~60:00
Some playground pullups thrown in along the way for fun, to the amusement of the goth kids on the swings. Back and shoulder finally coming back, making this run long, lonely genius.
Man, I’m getting old.
Let’s call this route: North Shore 4
Front door to mile marker at Bryn Mawr Lakefront Trail.
~4+ miles
~40:00
Five rounds for time:
75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups
11:56 (sub 24″ box for handstand)
My shoulder has been jacked, and this stuff isn’t helping. Think I need a bit of rest.
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 135lb
Push-up
Clean: 95lb
14:43
This one didn’t just hurt me. It hurt my feelings.
I need to watch my form more carefully on deadlifts for time, as I tend to get sloppy and ruin myself for days.
