Last Sunday: 19.14 km/7:16/km pace
Tuesday: 8:18 km (including strides)/7:13 km pace

Wednesday: Jumping jacks, 20x, lateral lunges overhead driver, junkyard dog drills, 5x
CLEAN: Halting clean deadlift, clean from the floor, got to 95 lbs

HSUP/pullups (banded)/ab rollout: 4x of 5

“Look out for the neighbors”: one-arm DB push clean (40lbs), then sprints to the end of the block. 

Friday: Jump rump, thoractic switch, wrist stretches
Handstand practice (Just about able to take my second foot off the wall!)

Jerk work: Push press/press into split jerk (got to 85 with push press and 95 with split jerk)

Fatal grip rows, 3x of 12

“Game Time” 5 min, AMRAP: 40 single jump ropes handstand shoulder taps, one-arm DB swings (Pretty much, I did 20 jump rope total, but did my shoulder taps from the 20″ box and 40 lbs on the DB swings)

Saturday: 7.03 km/7:10/km pace

Sunday: 21.28 km/6:59/km pace

I ran a half-marathon today!

It was the first time since the rock and roll in March that I cranked out 13.1. It felt good but it was difficult. It was made more difficult by the route I took: Up Connecticut Avenue to Chevy Chase, MD, following the D.C./Maryland border, down through Rock Creek Park to Military Road to Georgia Avenue, turning west near Howard University, then back home. 

For those keeping track at home, that is three major hills and four trails through the Park. And lots of sidewalk to boot. 

But it did feel great. The humidity was lower and the sun wasn’t scorching so it allowed for a faster average pace than other days, which I appreciated. My main goal was to get to 21km and want to continue running. I felt that way toward the end of the run (just about 2.5 hours), but I decided to take the hill up 13th Street to my hill and that pretty much took away my desire to keep going. 

It was a good remainder of how far I have to go…which brings me to the split jerk. I haven’t gone to a Friday session at CrossFit Foggy Bottom in some time, so I’ve missed the split jerk. Most of my lifting has been the clean and I’m starting to get the gist of the full position of lifting the bar from the floor up to the clean lift. So, adapting to the jerk and the push press was very difficult. Combine that with yet another frustrating session of jump rope and it was a Friday dosage of “embracing the suck.”

Considering I’ve only been doing CrossFit since May and I started by lifting the 35 lbs bar and now can do a lift of nearly 100 lbs, I’ll take the victories as they come and accept the challenge for more.