When I told Karen I wanted to train for a 10k, she told me I could do a marathon or 1/2. I accepted that challenge but in the back of my mind I was like, “What am I getting myself into?!” I have been training for two months for the half marathon and I wanted to treat this 10k as a way to prep myself what it may be like.
Honestly, the training is not as scary or crazy as what you might think. I have a very busy schedule and I am able to fit in training with Crossfit very easily. I run twice a week, one long and one skill drill. Skill drills vary but are max 15 or 30 minutes of work. I still Crossfit 5 days a week and try to do one spin class a week to build muscle strength and endurance. Diet has been the biggest change for me. I eat 3 meals a day with bonus post work meal. Usually it’s almond butter with an apple and protein powder and I am still able to enjoy a regular meal in the evening. At the end of the day, I learned food is fuel. If I have a terrible pace, I can link it directly to what I ate or didn’t eat.
I am happy to say that the 10k was a success! I finished first in my age division and 24th overall. I cut 30 seconds off my pace!! I am all signed up for my first half marathon and looking to sign up for my first marathon in April. As far as the future goes, I plan on continuing to challenge myself in areas that make me the most uncomfortable. I never was an athlete growing up and I am truly astounded how far I have come in 6 months at Crossfit. I have learned that I love to compete so I am going to try my hand at some Crossfit competitions to see how I stack up.
Thank you everyone for the encouragement and not letting me give up on myself! – Marty G, Coach K’s All In Client
October 20, 2014
FITNESS
A. Five sets of:
Deadlift x 6-8 reps @ 2111
Rest 30 seconds
Kettlebell Swings x 15 reps
Rest 30 seconds
Push-Up x 10-15 reps @ 21X1
Rest 30 seconds
Dumbbell Push Press x 8-10 reps @ 20X1
Rest 30 seconds
B. Five sets of:
15 Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds
AIM
A. Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds
B. Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)
SPORT
A. Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch.
B. Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%
(remember, these numbers should be based off of your tested 1-RM on September 22…not a number that you hit or dreamed of hitting many moons ago)
C. Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
2 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
4 Ring Dips w/Pause @ 1112
4 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
6 Ring Dips w/Pause @ 1112
6 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
8 Ring Dips w/Pause @ 1112
8 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
…and so on, up the ladder by two reps each round.
Don’t cheat the dips just to get more rounds. Stay strict to the tempo.
D. Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111
Rest as needed
Strict Toes to Bar x 8 reps @ 3110
Rest as needed
CROSSFIT MOMS
Rest Day