Another Week of Workouts

Hi guys!  Anyone else dreading going back to work after a beautiful first weekend of summer?  Yeah…me too.  So on that note, let’s recap last week’s workouts:

Monday 6/16: CrossFit.  The WOD was 4 sets of:

3 minutes to complete: 200m run, then AMRAP of 5 Thrusters and 5 Box Jumps

Rest 6 min and repeat

Score highest and lowest number of reps:  31 and 26.

Tuesday 6/17: 4 easy miles.  It was hot and I did not want to run, but running buddy Beth made me get out there!  I didn’t get myself out the door until about 8pm, but as usual, I’m glad I got it done.

Wednesday 6/18: CrossFit.  Running, wall balls, pull-ups, burpees and toes to bar.  Come onnnnn!  But I just took it one movement at a time and got through it in .  But seriously, this workout was awful.  I finished in 28:10 and managed to make an awesome sweat angel:

Capture

Thursday 6/19:  We did a partner WOD, but had to partner with someone we didn’t already know.  Bummer for me and CF buddy Liz!  I was partnered up with one of the more experienced guys at our box and he was a total rockstar.  He RXed the workout (translation: did it at the prescribed weight) and still had energy to push me the whole time.

In teams of 2 complete:

1 mile run (400m increments each)

60 Shoulder to overhead (10 rep increments each)

1 mile run (400m increments each)

60 front squats (10 rep increments each)

1 mile run (400m increments each)

I did the WOD using the 35lb barbell only and busted my ass on those runs.  Woof.  We finished in 26:34 and I’m pretty happy with that.

Friday 6/20: REST! Much needed rest.

Saturday 6/21: I had plans for a “long” run for Saturday, but to be honest..I just didn’t want to wake up early to get it done in order to beat the heat.  So I opted to go to Crossfit.  I actually had high hopes of adding a few easy miles after the WOD, until I saw what it was….

It was set up in 5 stations:

  1. 10min AMRAP: 10 box jumps (20″ box) and 10 v-ups
  2. 10min AMRAP: 200m row and 200m run
  3. 10min AMRAP: 10 knees-to-elbows and 16 jumping lunges
  4. 10min AMRAP: 10 wallballs (12lb ball for me) and 5 burpees
  5. 10min to find max clean and jerk weight (75lb for me)

Sunday 6/22: Rest.  And catching up with most of my favorite runner ladies at the pool.  Awesome day!

How were your workouts this week?  Did you get up early to beat the heat?  Tell me about it.

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Brooklyn Half Training Week 8

Happy Monday, friends! I hope you all had a good week.  I know mine was a little hectic, but I still managed to have a pretty good week of training.  Let’s get right to it…

Monday 4/21-My CrossFit buddy needed to skip and the weather was absolutely perfect after work.  So I decided to bite the bullet and do my Tuesday scheduled run tonight instead.  The workout was 6 miles-1 warmup, 2 @ 8:45 pace with 800m recovery and 2 cool down.  This was tough for me, but I got it done.  My “fast” miles were actually 8:40 and 8:33.  Boom!

Tuesday 4/22-Rest.  And lots of stretching/sticking/foam rolling. 🙂

Wednesday 4/23CrossFit-We worked on squats again.  Air squats, front squats, overhead squats….squats, squats, squats!  Then mini wod went like this:

20sec max reps front squat (35lb)

10 sec rest

20 sec max burpees

1 min rest

Repeat for 5 rounds.

My max reps for squats was 11 and 8 for burpees.  Gah.

Thursday 4/24-I originally planned to do my run in the morning and CrossFit at night.  Then I changed my mind and opted to sleep in.  So no run, but still made it to CrossFit.  We warmed up with jump roping and burpees (so much fun!) and then did a review on Strict Press, Push Press and Push Jerks.

WOD:

21-15-9

Push Jerk (I used the 35lb barbell)

Bastards (aka burpees over the bar)

So that means we did 21 push jerks, 21 bastards, 15 push jerks, 15 bastards, 9 push jerks, and finally 9 bastards.  We didn’t use the clock, so not sure what my time was..but holy crap was I spent after this.

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This is my CF buddy, Liz…Hi Liz, welcome to the blog! 🙂

Friday 4/25-Rest

Saturday 4/26-10 miles with last two at 8:54 pace.  I waited out the rain and ran a little later in the Massapequa Preserve.  I fueled using dates stuffed with peanut butter and sprinkled with a little sea salt.  It worked out beautifully!  🙂

10mi

Sunday 4/27-I planned on doing yoga, but I never got to it.  Rest!

Weekly mileage:  16 

I didn’t get too much mileage in, but still had 4 solid workouts so I’m feeling good.  And I’m excited to start using more natural fuel during runs.  Tell me…what’s your favorite long run fuel?  Do you use real food or Gu/chews/chomps?  Just water?  Let’s chat about it!

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