Geeky Girl Gets Strong

[Geeky Girl]

Hi All! I'm looking to start the GSLP in a few weeks, after I run a half marathon I'm signed up for. A bit of background. I'm in my mid-30s and arrived here though CrossFit. Started running with the Couch to 5k program in November of 2010 and then did a women's boot camp at a local CrossFit in April 2011. I've been running 3 days a week and CrossFitting 3-4 days a week ever since. I enjoy the intensity, variety, and challenge of CrossFit, but have come to realize that my weakness is my strength. So its time to work on that. GSLP looks perfect as I'm not willing to totally give up the conditioning or undo all the hard work I did to lose a bunch of fat I had been carrying around.

Until my half, I'll be keeping up my regular schedule and possibly adding some FM pushups and/or chinups. I've got a doorway pullup bar on order!

So this morning I ran 2.7 miles in 22:42. This afternoon I walked to a local park with a pullup bar and was able to do 5 dead hang chins, so I'll use that as my max to start FM work. So I guess start with 3 chins each set? Max pushups before my plank starts sagging is 20, so start with 10 per set?

Goals:
- Gain enough strength to be able to do the WODs prescribed in better than average times
- Keep my conditioning
- Still a little body recomposition I need to do
- Complete a few of the Villain Challenges - looking at the burpees, pushups, and rucking challenges

Input and encouragement is appreciated!

[Geeky Girl]

My chins bar came today - yeah! It is installed in the closet doorway. I started a few sets of FM pushups and chins today. I got three sets of 10 pushups and 4 sets of 3 chins in.

Lift at CrossFit today was deadlift. Did 1 set of 5 at 148 lb. That was my old 1 RM, so I was thrilled.

Workout was 10 100 m rows, one every 90 seconds. Partway through we all decided it was too easy, so the last three sets we did 200 m rows. All 100 m rows I did in ~23 seconds and all 200 m rows in ~47 seconds.

[Geeky Girl]

Yesterday was a rest day. I did get a few sets of FM chins and pushups in though.

Today was my last really long run for my upcoming half. Did 11.3 miles in 1:48. That included ~2 miles of monster hills (~10% grade). Run calculators put my predicted half time at 2:06 which I'd be happy with since its a pretty difficult course.

[Geeky Girl]

Today's work:
FM chins and pushups
At CrossFit:
5 sets 3 back squat 108 lb - 5 lb heavier than last week
3 min AMRAP
10 ring dips (I used the smallest band)
5 power cleans (73 lb)
2 rounds plus 7 ring dips
Rest 1 min
2 min AMRAP
6 pullups
12 wall balls
2 rounds
Rest 1 min
Row 1000 m
4:29

[Geeky Girl]

Today's work:
FM pushups and chins
~3 mile run this morning; Didn't take my Garmin so no time
CrossFit:
3 each 10 m sled pushes. I had never done these before, so I did one with 45 lb, one at 55 lb, and one at 70 lb
10-9-8-7-6-5-4-3-2-1
pullups
5-ft broad jump
GHD situps
12:45

During my warmup I managed 5 handstand pushups with only 1 abmat. I was excited as I'd been stuck on 1.5 abmats for quite some time. Yay!

[Geeky Girl]

Friday's work:
FM pushups and chins
CrossFit:
Deadlift - worked up to 1 set of 5, 153 lb; Yay - 5 lb heavier than last week!
Workout:
5 rounds
4 Deadlifts (125 lb)
20 double-unders
7:50 - I suck at double-unders, need to work on these

Today:
FM pushups and chins
7 mile run (my last long-ish run before next weekend's half)
1:02:16 - Quite happy with this time, this puts me at just over 2 hours according to the run calculators.

I bought GSLP edition 2 yesterday and am busy reading it. Also working on getting a consult set up to help me get going on the right track after the half next weekend. I'm excited to get started.

[Geeky Girl]

Today's work:
FM pushups and chins
CrossFit:
Row 1000m
25 pistols (assisted)
15 hang power cleans (63 lb)
7:42

[Geeky Girl]

Yesterday's work:
FM pushups and chins - up to 12 pushups per set, still at 3 chins on most sets - I do 4 if I feel really good
3.6 mile run, 30:44 - included the monster hill I'll be running in Sunday's half

Today's work:
FM pushups and chins
CrossFit:
35 back squat, 63 lb
15 pullups
12 push press, 63 lb
35 front squat, 43 lb
15 pullups
12 push press, 43 lb
35 overhead squat, 33 lb
15 pullups
12 push press, 33 lb
11:09

I have my consult with JP set up for Friday!

[Geeky Girl]

Yesterday's work:
FM pushups and chins
2.8 mile run in the AM, 24:50 - last run before the half, so I took it easy

Today I've been a bum.

[Geeky Girl]

Been a bit since I updated. Due to unfortunate circumstances I was not able to run the half marathon I was originally scheduled for. However, I was able to run one this past weekend. Came in at 1:57:52, which beat my PR by a few seconds on a much, much more difficult course than my original PR. So I was thrilled with that. My time put me in the top 12% of my division as well as all females - not bad for only starting to run about 18 months ago.

Now it is on to GSLP. I hit the gym today to get started.
Press, 53 lb: 2 X 5, 1 X 10
Squat, 93 lb: 2 X 5, 1 X 10

I've also been doing the FM chins and pushups. I'm up to sets of 4 on the chins and 14 on the pushups. I'll need to test my chins sometime and see if I can get 6-8 of them so I can start weighted chins during my workouts. I also tested my bodyweight dips during my warmup today and was happy to knock out 5 good ones. Looks like the pushups are starting to pay off.

Did a 2.3 mile fasted walk this morning.

My consult with JP got rescheduled for tomorrow afternoon.