Thursday night, Dave Castro announced the workout for the Crossfit Open 17.5, surprising absolutely no one.
That’s right. I think pretty much everyone guessed that 17.5 would be some type of couplet with thrusters and double unders.
Thursday dinner: roasted carrots+spaghetti squash mac n cheese.
Friday was a rainy day in these parts. Low key day, but I have to highlight a trip to Costco because one of the free samples was Ghiradelli bunny shaped caramels! So cute!
Lunch was another Quick and Easy meal I’d like to highlight.
This salad is crazy simple, healthy, and delicious. It’s literally just lettuce with hummus as dressing, goat cheese, and an egg. This is one I’ve packed for lunch countless times, with just a microwaved. Of course, when the egg is perfectly runny and the goat cheese is higher quality, it is taken up a notch.
17.5 was simple: 10 rounds, 9 thrusters (65# for women), 35 double unders.
I figured the double unders would slow me down. My double unders can be pretty hit or miss based on the day, and they go downhill a lot when my arms get tired!
The other little interesting part for me was that my jumprope has a little wire sticking out the bottom, and if I whip myself a certain way, it cuts me. So sometimes I randomly start bleeding during double unders. Fantastic.
My only real strategy for this was to try and go unbroken on the thrusters for as many rounds as possible, with the goal of getting at least 5 rounds unbroken.
^From our Facebook page.
This workout was definitely a gasser. I was breathing heavy early on, but nothing at least was too crazy heavy. I struggled with double unders early on. I came out the first set of thrusters way too tight, and had a lot of difficulty stringing together sizable sets. After a few rounds though, I started to find a better rhythm. I kept up my unbroken thrusters throughout all 10 rounds. I wasn’t planning on it, but by the time I got to rep 5 or 6 and wanted to put it down, it seemed like more effort to put it down and pick it back up than to just push out a few more reps. Also, I’m very glad it was 9 and not 10. Because I kept for some reason thinking 10 and then being pleasantly surprised to be none at 9.
About halfway through, all I could think was “f*** this.”
I didn’t start really REALLY gasping for air until the last round, but it was a short enough period of time (one round) that I figured, ehh who needs to breathe?
I finished in 19:19 Rx.
After watching and judging some other people, we had an end of the Open party.
Barbells and beer. Nothing better. Semi-still considering changing this blog’s name, hah!
We have such a great community here, and it was a fun way to celebrate the Open.
I thought I escaped without too much rope damage, until I was getting ready for bed and saw the tell-tale tiger stripes. Yeah. No blood though!
Saturday morning, I realized why having mostly beer calories for post-workout recovery was maybe not the best idea. I had some food at the party, but no real protein until about 3 hours after the workout. I woke up Saturday sore already!
For breakfast, I had another throwback yogurt bowl: vanilla Greek yogurt, pumpkin bread, sunbutter. This is always a good one.
Saturday morning, we learned that my sister’s cat had somehow gotten out the previous night, and was missing. We spent a lot of the day Saturday helping out with that (with Chloe as well), to no avail. Thankfully, we got word early Sunday morning that he came home all on his own!
In between this, I spent a few hours driving down to Pescadero with some high school friends to visit a goat dairy! We had the pleasure of petting 5-6 day old babies!
As well as some 1 month year old kids!
And of course the ladies! We also had the opportunity to sample some really delicious goat cheese. Not only was there chèvre, but also really delicious ricotta and feta.
The drive down the coast is always beautiful!
We made a quick stop at the beach at Half Moon Bay before heading home.
Dinner was assembled in no time at all later that evening. We got precooked chicken stuffed with rice and broccoli as well as a kale caesar salad mix at Coscto, which I served with some of my fresh chive goat cheese on toast!
A little later in the evening, I went back out with the same friends for some wine and a really confusing board game.
I was in bed nice and early Saturday night, so I awoke well before my alarm on Sunday for RACE DAY!
I did the Hellyer 5k, which I’ve done 3 times in the past. Fun fact: when I did this race last year, I had a broken foot. I just didn’t realize it yet. This was one of the early indications that something was wrong. It was also 2 days after Crossfit Open 16.4, which destroyed my lower back and I legitimately could not straighten my body. So I figured I should do better this year!
Once again, Chloe came! She made a friend again, before even leaving the parking lot!
Obligatory awkward stretching picture:
(Also, aren’t my shoes so pretty?? I got them for myself with graduation money, but they didn’t come before I left for my summer internship so now I get to use them!)
I knew I wasn’t PR trained for this race, so I wasn’t even going to go there. I’ve been putting in some work, but the reality of it is I haven’t run as much as I probably needed to to be there, thanks to lots of travel, plus teaching spin 3 classes a week, plus the Crossfit Open. I decided to just do my best, but race smart. Negative splits, my friends! My original plan was to go for miles at 8:25, 8:15, and then 8:05 for an average of 8:15ish, but pushing the last mile more if I could.
My spectator! She spotted me on the course about halfway through and had a fit!
My first 2 miles clocked in at 8:20, which I decided was just about right. Since it was a small race, I also didn’t think there was anyone in my age group ahead of me! During the middle miles (aka the rough part of a race), I thought about one of my training runs. It was really awful. It was 6am in Philadelphia (3am CA time) on a treadmill at the hotel, before I had to board my flight. The whole thing was sluggish and I didn’t enjoy it at all, but I didn’t turn down the speed. It’s the little moments in training you remember when it’s time to dig deep.
I picked up the pace for the last mile plus!
The race course was changed due to some flooding, so they actually had to lengthen it a little bit. My watch did notify me of my 5k time though!
I’m not sure if you can tell in this picture, but we have matching blue ribbons!
The cherry on top was finding out I got 1st place in my age group! Gotta love these small races!
As wild as Chloe was for the race and race festivities? On the drive home?
After reading last year’s recap, I knew we needed to stop at the local gluten free bakery for brunch. My mom and I split a turkey avocado sandwich on foccaccia.
As well as a cinnamon roll and a lemon poppyseed loaf. YUM.
When we got home, my family and I iced our various ailments. My dad recently pulled a muscle, and I’ve been dealing with a wonky knee lately. I’m not sure if I’ve mentioned this, but my left knee has been sore lately. It doesn’t seem like activity I do hurts it, but it hurts when I bend it a certain way, off and on. It started after my long trip to the East Coast, and I think I might have hyperextended it a little bit by slipping on snow. Either way, it’s not a big issue but it get creaky on and off. While icing, we tried a Campfire Stout from Costco, which was basically S’Mores Stout. The verdict? Delicious.
That’s all for this post, but look out for another quick and easy idea for tomorrow!