Slacker!

I've been slacking big-time on doing my posts, but the last month of summer was CRAZY!  Fun, and wonderful, but busy and definitely crazy.  Anyways, I'm just going to put up a bunch of my workouts that I've done over the last few weeks.  Here it goes:

1)  4 rounds, 1 minute each exercise.  Rest 1 minute after each round:

Bench press
Dips
200 m run
Ring abs
Windshield wiper abs

*Count the total number of reps each round, then add it up at the end.

 

2)  4 Rounds for Time of:

 10 burpees
15 ring rows
20 thrusters
25 situps
30 pushups
35 walking lunges w/ weight overhead

Times:
Kara - 28:10
Sara - 30:06
Bailey - 31:49

3)  See picture below:)

4)   4 Rounds for Time of:   I couldn't use my arms for DAYS after this one!!!:)

200 m. run
11 thrusters (65 lbs.)
200 m. run
11 push press (65 lbs.)
200 m. run
11 bench press (55 lbs.)

Times:
Sara - 22:26
Kim - 23:00
Kara - 25:57
Bailey - 28:21

 

5)  4 Rounds For Time:   this one was a leg KILLER!!!!!!

15 backward walking lunges w/ bar
15 box jumps (20/24)
15 pushups
15 deadlifts (65 lbs)
15 front squats (65 lbs)
15 pullups

Times:
Kim - 21:03
Sara - 21:22
Kara - 24:00
Bailey - 25:08

6)  4 Round for Time of:

100 single unders (jump rope)
20 situps
20 pushups
20 leg raises
20 dips
20 standing twists with weight (20 lbs)
20 Knees to elbows
400 m. run


I did this one by myself.  It took me about 26 minutes, and it was a great ab workout:)

7)  4 Rounds for Time of:

400 m. run
20 box jumps
20 situps
20 wall ball shots
20 pushups
20 hang cleans

Times:
Sara - 25:05
Kim - 25:07
Alyssa - 28:25

 

21-15-9

Today's workout was...

For Time:

400 m. run
21 power cleans
21 burpees
21 box jumps
22 push-up rows (11 each side)

400 m. run
15 power cleans
15 burpees
15 box jumps
22 push-up rows (11 each side)

400 m. run
9 power cleans
9 burpees
9 box jumps
22 push-up rows (11 each side)


I didn't get to finish today's workout because my friend Andrea came to pick me up at 6:00.  I went with her to ride her leg of the Niter Exciter, a relay race we are doing on Saturday.  I rode her dad's bike, which was a little harder to ride than the one she had.  She let me try out her bike for a few hills, and it was awesome!  I really really really want to get a road bike!  I had such a great time this morning, riding down through Lago.  It was so gorgeous, and the weather was perfect.   

Timp Hike

Hiking Timpanogos Mountain?  So awesome!  I love that mountain to pieces.  Mostly because it was the highlight of my summer when I was a teenager.  My family, along with my friends Allie and Christina, would hike it every summer.  Just last Friday, I hiked it through the night for the first time with the young women and young men of our ward for youth conference.  We had 8 youth, and 9 leaders come along.  Our bishop came, bishop Anderson, as well as one of his counselors, Randy Lloyd and his wife Gillian.  Also, Clint, Jessie and Jason Kimball, Bailey Christensen and Schuyler Judd.  It was a full moon kind of night, so the trail was actually pretty well lit up.  We still had our headlamps on, just in case.  Anyways, it's such a great hike.  7 miles up the mountain.  Usually in the past, it has taken us 7-8 hours roundtrip.  However, I think we set a record for how slowly a group can hike Timp when it took us 13 1/2 hours!!!!  We struggled to get 2 girls up the mountain, but in the end it was all worth it.  You can read more about the adventure on my other blog:  www.clintandsara.blogspot.com

Once, when we were nearing the lake, Clint and I were given the go-ahead to scout out ahead and see how much further.  Someone likened us to a pack of wild dogs that had been on a leash, and had been set free.  As soon as they said, "scout out ahead", we were off like a shot!  It was so freeing!  I felt like a gazelle bounding through the sagebrush, although not quite as agile.  Someday, I would like to see how fast I can go up and down the mountain...just for kicks.

 

 

 

 

 

Buddy workout

Yesterday's crossfit workout was a good one.  It was as many rounds as possible in 20 minutes of:

In teams of 2:  1 person runs 400 meters while their partner does AMRAP (as many rounds as possible) of:

10 SDHP (sumo-deadlift high pulls) (65 lbs)
10 Knees to Elbows
10 push press (65 lbs)

Then when your partner gets back from running, you take off.

I usually only got through 1 round of the 10-10-10 before Kim got back from her run.  65 lbs was a little heavier than I'm used to, but it was great because I felt like I really pushed myself. 

After the 20 minutes were up, we did a cash out, which is kind of like a final burn.  It was:

- 1 person does walking lunges with 45 lb. bar across the road and back to the driveway, while the other person does
- handstand pushups

We alternated doing this for 7 minutes. 

Cheese grater

Every Monday, Wednesday and Friday morning at 5:30 this summer, my friends, Kim Stoddard, Bailey Christensen, Kara Harris, and sometimes Alyssa Kimball and Haley Jacobsen, join me for some crossfit fun.  We do the workouts out of our garage "gym" that Clint and I put together (well, mostly Clint).  We have had a blast doing the workouts, and I feel like we have really improved our fitness.  I usually come up with the workout we are going to do.  Sometimes I pull it from a crossfit website, or sometimes I just make it up.

This morning was an oldie, but a goodie.  It was...the dreaded "FILTHY FIFTY"!  I first attempted this workout back in January of 2008.  Clint and I decided we would try this crossfit thing.  I was working at Gold's gym and the only child we had was Eden.  Clint and I looked on the crossfit main page and decided to do the workout for that day, and guess what it was!  We could barely do 25 of each exercise, let alone 50!  I also didn't know it at the time, but I was pregnant with Owen as well. 

Anyways, the filthy fifty is:

FOR TIME:
50 box jumps (20/24")
50 jumping pullups
50 Kettlebell swings (we do 20# because that's all we have)
50 walking lunges
50 Knees to elbows
50 push press (45#)
50 back extensions
50 wall balls (20/14#)
50 burpees
50 double-unders

Here is what happened this morning during this awesome workout:

 

Yep, that's my shin.  Grated just like cheese.  Can I just tell you that I think that this hurt worse than giving birth!  Not that I have given birth before (having only had C-sections), but I can only imagine.  I was breathing like, "hoo hee hoo hee" when it happened.  I had just started the workout and was only halfway into my box jumps.  I caught myself on the edge of the box jumping down.  It scraped off so much skin that I could actually see whiteness, which made me wonder if it actually scraped to the bone.  YUCK!  It swelled up almost immediately.  It was like one of those cartoons where they get hit on the head and grow a gigantic finger out of their head.  So gross!  I threw some frozen peas on it, wrapped it with an ace bandage, stopped the clock on my time, and rested for about 5 minutes.  The pain was pretty bad, so I decided to just get up and finish my workout to take my mind off the pain.  I ended up finishing the workout in 24:05, and I even did the last 25 box jumps at the end.  I had to stop the clock a few times to adjust my bandage, but overall, it felt great to finish.  The rest of our times are posted here:

By the way, have I mentioned how much I LOVE my Altra's?  The model I have is "The One".  I seriously love them.  They took a little bit getting used to because they are kind of like a minimalist shoe with the whole zero-drop thing, but I have had no IT band pain, no shinsplints, no knee pain, nothing, since I have had them.  I deal with a little Achilles pain, but nothing too bad.  I am excited to run the Top of Utah half marathon on August 23rd with them. 

 

 

Today while the kids and I were shopping at Shopko, the kids wanted me to check my blood pressure.  I was interested to see what it would be, as well as my pulse rate.  Here are my numbers.  I guess the whole "being physically active" thing pays off after all!

My running buddy

So here is a picture of my running buddy.  Isn't he cute!?  I could only get a close-up of him during our run the other morning because whenever I knelt down to take his picture, he wanted to come up and give me a lick.  Here we are running in my most favorite place to run in the whole world, Provo Canyon.  This is my home where I grew up, and I love being here.  Cole loves being here too.  He has the freedom to run to his heart's desire.  He also gets to play with his buddy Moses, my mom and dad's huge black lab.   

 

The workout I did the day I took these pictures was a crossfit workout of my own invention (I guess it could have been invented by someone else, but we won't get technical here:)

 

6 Rounds of:

 

run 1/2 mile

20 squats

15 pushups

10 burpees

 

It was hard, but oh so fun:)

 

2 days later, I went for a 3.5 mile run with my hubby.  He doesn't really like to run, but I had been a mean wifey the day before, and he came with me early in the morning so we could have some Clint and Sara time.  It's amazing how a good morning run in the cool fresh air can clear your head, and increase your spirituality, and mood.  We were able to talk about some things, and enjoy spending time together.  When we got back to mom and dad's, we were best friends and lovers again.

 

Amy is Awesome!

I decided to create this blog and totally copy my friend Amy's idea to write about running.  She has an amazing blog that I love called:  runmygutsout.BlogSpot.com.  Amy created her blog to talk about her running, training, and races that she does, so as not to bore her husband, who apparently doesn't love running like she does.  I am so inspired by Amy because she has not always been a runner.  She started running a few years ago and realized that she was born to run.  She is one of those really fast people who is just naturally fast.  The first race I ever did with Amy was the Wasatch Back Marathon Relay.  It was one of the hardest races I have ever run.  I'll tell about it later.  Anyways, I loved running with her, and just 3 days ago, I ran on the Wasatch Back Ragnar Relay team that she put together.  It was AMAZING!  I had so much fun and we had such a great team with awesome mother runners on it.  We were a group of 12 mothers, with 36 kids between us.  Our team was called "Stoked on Socks" because we had some awesome socks.

 I was runner #10.  My first leg of the race was 3.1 miles through Huntsville, UT.  I ran my first mile pretty fast because my adrenalin was going crazy.  My first mile I ran in 6:37.  My 2nd mile was 7:10, and my last mile was 7:38.  I ran the whole thing in 21:41.  I actually had to slow it down on the 3rd mile because I ended up beating our van to the exchange point, and Amy had to run an extra 1/2 mile or so to meet up with me so I could make the exchange.  During this leg, I had 24 kills (which is how many people I passed), and wasn't passed by anyone. 

My second leg was in the middle of the night.  I started running at 2:40 AM in Coalville.  I ran 7.59 miles in 57:52, averaging about a 7:37 min/mile pace.  I was running on a slight incline the whole way.  It actually wasn't too bad, but it was pitch black, with no moon, so I had a hard time seeing what was ahead of me.  I ended up having 48 kills, and was passed by 1 guy.   

Having a dance party during Emily's leg

My last leg was the beast.  I ran the "Ragnar" leg, which is what the race is basically named after because it's the hardest leg ever!  It is basically 4 miles of straight hill.  During this leg, you climb from 7228 feet of elevation to 8906, which means that you gain 1723 feet!  There were a few times when I thought I might die.  My hardest mile was the 1st, because you basically just jump out of your van and start running uphill.  I ran the dang thing in 45:35, which means I averaged a 10:59 min/mile pace.  I guess this is fast because I had several people cheering me on up the hill, and at one point, a guy stuck his head out the window, looked at me, and said, "I've never seen anyone run up this hill like you."  I ended up having 30 kills, and only 3 guys passed me.  Well, I didn't die because I had my team cheering me on...giving me water...dousing me with ice cold water...giving me words of encouragement...and basically getting me up that hill.  That's what I love about running!   I ended up being the 4th fastest woman up the Ragnar leg, out of 52. 

Running up Guardsman

Van #2

My sister-in-law, Emily, also ran with me.  She was runner #9.  She had a 11.6 mile leg, and she also had the first part of Guardsman (which was also very uphill).  She did awesome!  Her last leg was so fun to watch because there were several other people that we were cheering on.  One of them was an older gent named Ken.  He ran great and we would always get out of our van, have a dance party, spray him and others with water, and cheer them on.  Ken basically gave us the unofficial "spirit award". 

Our team did so great and we ended up finishing in 31 hours, 10 minutes.  We were 3rd in the women's open division out of 53 teams!  However, we were first in team spirit and fun-ness:)