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Tag Archives: Crossfit

Workouts 9/17 – 9/23

Oh my goodness, it is less than 8 weeks until I run my very first full marathon. I am totally FREAKING OUT!!! As always, I just don’t feel like I am running enough. I am barely doing any weight training. But on the upside – I was able to get a new PR this week on my half marathon! Very exciting and I tried a new recovery supplement and it really worked! I was incredibly sore all day after the half marathon, but the next morning, I didn’t even know I had run! Amazing!

Tuesday, September 17th –
Crossfit Fight Gone Bad
1 minute each, 3 rounds, rest after each round
Deadlift 75lbs
Sit-ups
Med ball squats 20lbs
Box jumps 24″
Burpees

97,96,96

10 minutes foam roll

Wednesday, September 18th – OFF

Thursday, September 19th –
3 mile run with Pearl!!

Friday, September 20th-
3 mile run in the rain with Pearl

Saturday, September 21st – OFF

Sunday, September 22nd –
Gusto Challenge 13.1 mile race – NEW Personal Record!!! 1:53:28

Monday, September 23rd – REST & RECOVER

Total Miles: 19

 
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Posted by on September 18, 2013 in Running, Work Out Logs

 

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Workouts 6/18 – 6/24

Tuesday, June 18th –
AM
5 mile run 46 minutes

Wednesday, June 19th – REST

Thursday, June 20th –
AM
3 mile run

PM
Crossfit
Skill: Handstand
2-2-2-2 dead lift (80, 100, 130, 130)
WOD
3 rounds
400m run
21 barbell floor sweepers (50)
15 one arm snatch (30)
9 pull-ups (jumping)

22:26

Friday, June 21st –
4.5 miles in 46 minutes

Saturday, June 22nd – REST

Sunday, June 23rd –
AM
Get Gusto 10k! In 52:08

Monday, June 24th – OFF

Total Miles: 19.25

 

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Workouts 5/27-6/3

Tuesday, May 28th –
Crossfit “Total”
Strict Press (shoulder Press) 1 rep max – 55lbs
Deadlift – 135lbs
Squat – 155lbs (so pathetic!!)
My Crossfit TOTAL – 355

1 mile run with Pearl

Wednesday, May 29th – REST

Thursday, May 30th –
Crossfit “Diane”
21-15-9
Deadlift (80lbs)
Hand Stand Push Ups (I just did negatives, letting myself down from the handstand position)
9:55

Cash-out – 300 jump rope reps (2:58)

Friday, May 31st – REST

Saturday, June 1st –
3.31 mile run in 29 minutes
.5 mile walk cool down

Sunday, June 2nd –
75 minutes hot mix(bikram) yoga

Monday, June 3rd – REST

Total Miles: 4.81

 

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Workouts 6/4 – 6/10

Tuesday, June 4th –
45 minute run, 5 minute walk cool down, ~5 miles

Wednesday, June 5th – REST

Thursday, June 6th –
Warm-up: 20 minute run on treadmill
Crossfit
TABATA open -gate sit ups
TABATA spider crawls
30 Power Cleans (30lbs)
TABATA farmers walk (35lbs each hand)

Friday, June 7th –
5.5 mile run in 40 minutes!! 7:45 minute miles if I can do math!

Saturday, June 8th – REST

Sunday, June 9th –
1 mike warm up
3 mike time trial 8:06/8:04/7:45

PM
60 minutes hot mix yoga

Monday, June 10th –
60 minutes horse back riding

Total Miles: 16

 

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Workouts 5/21 – 5/27

I went back to crossfit this week and I tried to get a few more runs in as well. I am really liking the hot yoga because I get to sweat, stretch and challenge my body all at the same time. I didn’t think I would like it, but so far it has been pretty cool!

Tuesday, May 21st –
Crossfit (craziness!!!)
Warm up – running drills
Skill : kipping knees to elbows
Workout: 4 rounds for time
Round 1: 800m run, 15 thrusters, 12 knees to elbows
Round 2: 15 thrusters, 12 knees to elbows
Round 3: 15 thrusters, 12 knees to elbows
Round 4: 15 thrusters, 12 knees to elbows, 30 weight overhead walking lunges, 1 minute plank
15:55 total

Wednesday, May 22nd –
60 minutes Hot Mix yoga aka Bikram yoga

Thursday, May 23rd – REST

Friday, May 24th –
3 mile run with Pearl

Saturday, May 25th – REST

Sunday, May 26th –
6.46 mile run/walk to check out the flooding

Monday, May 27th – Memorial Day

Navy Lieutenant Michael Murphy

For Time: (58:53)
1 mile run
100 pull ups (5 real, 95 jumping)
200 push-ups (15 toes, 285 knees)
300 squats
1 mile run

This was a killer workout, I am so glad my friend R did it with me! I’m not sure I would have finished on my own. It was a great way to celebrate those who sacrifice so much for our country!

Total Miles: 11.96

 

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Workouts 4/30 – 5/6

Tuesday, April 30th –
1 mile walk with Pearl

Wednesday, May 1st –
1 mile walk with Pearl

Thursday, May 2nd –
Crossfit – Fight Gone Bad
Warm-up 400 m row
Workout: 1 minute of each exercise, rest 1 minute, repeat 3 times
Russian kettle bells swings (35lbs)
Ninja sit-ups (14lb med ball)
Pull-ups
Walking lunges with plate overhead (25lbs)
Hand release push-ups
Total reps each round: 76, 81, 82

Great workout, I didn’t think I had pushed hard enough when I was done but I was sore for 3 days afterwards! I did 5 real pull ups in a row the first round and most of the push-ups on my toes for the first round which is why my first number was so much lower. I can’t decide if doing full motions slower and less reps is better, or modified to get the anaerobic benefit of the workout. I’ll have to ask my trainer and let you know.

Friday, May 3rd –
3 mile run with Pearl

Saturday, May 4th –
1 mile run with Pearl

Sunday, May 5th –
1 mile walk with Pearl

5 mile bike ride

Monday, May 6th –
4 mile run
40 minutes yoga
1 mile walk with Pearl

Total Miles: 7

 

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Workouts 4/23-4/29

Last week, I ran and walked a total of 21 miles. My feet were quite tired on Tuesday to say the least. I also had taken the previous week off from crossfit and lifting, so I started the week out with a butt kicker of a crossfit workout. It was so tough I didn’t make it back for another one all week!

Tuesday, April 23rd –
Crossfit
Warm-Up: 1 mile walk
Skill: deep squat, strict shoulder press, cluster(deadlift, squat to clean and overhead press)
WOD: 12 mintues AMRAP (as many rounds as possible) of:
5 Cluster (see above) 45lbs
12 Bar Burpee (jump over bar, turn to face bar, finish burpee, jump to other side and repeat 12 times)
I got 5 rounds and 13 reps (5 clusters and 8 bar burpees in the last round)
Cash Out – 800 m run 200 uphill, 200 downhill, repeat
3:13 on my 800m run – I think that means I could run a 6:30 mile???
3 Wall climbs – There is a climbing wall at our gym, so I climbed to the top 3 times and then walked home.

Wednesday, April 24th –
1 mile walk with Pearl

Thursday, April 25th –
1 mile walk with Pearl
100 air squats throughout the day
3 x 20 reps: bicep curls, shoulder presses, bent rows, tri-cep extensions, front rows
2 x 20 reps standing lunges
2 x 20 reps lower-half squats (squat, come halfway up, squat, repeat)

Friday, April 26th –
3.13 mile run with Pearl

Saturday, April 27th –
3.13 mile run with Pearl to register for the Fiesta Fandango 2.6 run
Walk to the run start line
2.6 mile Race
3.1 mile walk home
8.83 miles total!

Sunday, April 28th –Rest

Monday, April 29th –
1 mile walk with Pearl

Total miles: 9.5

 

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