RSS Feed

Tag Archives: Running

Workout Recap

Posted on

Facebook

Well this was a rough week! I knew it would be. It’s the last week of training before the competition. Next week I’ll be going hard on Monday and Tuesday and then take it easy for the rest of the week to make sure that I’m well rested for the competition that is in a week! A week peeps! I cannot believe that it is basically here! I’m so excited, nervous, terrified and ready! Here is the recap!

Monday
40 push ups
20 clean & jerks (65lbs)
Run 400m
30 push ups
15 clean & jerks (65lbs)
Run 800m
20 push ups
10 clean & jerks
Run 1200m

I don’t remember my time, oh well, I barely remembered the workout! Whoops!

Tuesday
15min AMRAP:
5-10-15
Front Squat (95lbs)
Knee to elbow on bar

I got 2+ rounds. I almost had 3, I was through 8 of the 15 of the front squats when time ran out!

Wednesday
4 rounds:
1 min wall balls
1 min sumo high pulls (50lbs)
1 min box jumps
1 min battle ropes

Thursday
15min time cap:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Down and back up
Thrusters (75lbs)
Elevated Ring Rows

I made it through round 4 going back up the ladder. I was pretty proud of myself. Those ring rows were really tough when you elevated your feet.

Friday
Partner Workout!
P1 – 400m farmer carry w/rope
P2 – Plank until P1 comes back in
P1 – Plank until P2 comes back in
P2 – 400m farmer carry w/rope
P1 – 400m farmer carry
P2 – Wall ball sit (10lb ball)
P1 – Wall ball sit (10lb ball)
P2 – 400m farmer carry
P1 – 400m farmer carry
P2 – 50 slammers
P1 – 50 slammers
P2 – 400m farmer carry
P1 – 800m farmer carry
P2 – 40 burpees (+40 for 4 drops on the plank and wall sit)
P1 – 40 burpees (+40)
P2 – 800m farmer carry

We finished in 33:16! I was super proud of us! We did good!

Workout Recap!

Posted on

Facebook

Monday
40 sumo high pulls (50lb kettlebell)
40 knee to elbow on bar
40 sumo deadlift (50lb kettlebell)
Run 200m
30 sumo high pulls
30 knee to elbow
30 sumo deadlifts
Run 400m
20 sumo high pulls
20 knee to elbow
20 sumo deadlifts
Run 800m

I finished in 31:32. This workout was tough and all back. It was quite the struggle to finish the 800m run!

Tuesday
8 rounds:
10 handwalks
15 push press (65lbs)
20 air squats

I forgot what my time was, like 19 something maybe…

Wednesday
100 bicycle abs
Run 400m
100 crossovers (20lb ball)
Run 400m
100 sit ups
Run 400m
100 weighted crunch (20lb ball)
Run 400m

I finished in 16:41. I was so proud of myself. I really pushed the cardio aspect of this workout and it really paid off. 

Thursday
+2 until failure @75lbs
weighted lunges
back squats

I failed at 18. It was pretty challenging making it through the last 18, my left buttcheek started cramping pretty hard!

Workout Recap!

Posted on

Facebook

Only 3 more weeks until the competition! I’m feeling ready for the competition, driving by the location every day makes me anxious, the reality is I can see it out my front window. I’m really getting anxious for it to be here already. I like the training it’s just heavy and intense all the time. Ready for a bit of a slow down and cardio work. 3 more weeks, peeps!

Monday
4 rounds:
30 push ups
30 sumo high pulls (50lbs)
30 air squats
400m run

I finished in 25:52.

Tuesday
30-20-10
Pistol Squats (on each)
Turkish Get ups (total)

I cant remember what I finished in like 23 or 25 or something like that. 

Wednesday
15 min AMRAP w/20lb ball:
30 crossovers
200m fireman carry
30 ball to toe
200m fireman carry
30 weighted crunches
200m fireman carry

I think I did 3 rounds.

Thursday
21-15-9
Thrusters @65lbs
Toe to bar

I finished in 9:25. In the competition I will only have 5 minutes. 

Friday
WOD 1
400m run
15 box jumps 20″
15 hang squat cleans @95bls
15 bar facing burpees
15 kettlebell swings @35lbs

I finished in roughly 15 minutes.

WOD 2
5 rounds:
20 jump squats
20 burpees
20 box jumps
20 slammers (20lb ball)
200m run

I finished 3 rounds in 29:15, and had to stop. My foot was killing me. Rest, ice, ibuprofen and oils and hopefully I’ll be good as new by Monday!

Workout Recaps!

Posted on

Facebook

Monday:
Forced rest day – gym closed

Tuesday:
30 thrusters (65lbs)
30 toe-to-bar (ttb)
400m run
20 thrusters
20 ttb
800m run
10 thrusters
10 ttb
1200m run

I finished in 28:15! This one was a slow burner, thrusters are a strength of mine, but the ttb totally kicked my butt!

Wednesday:
15min AMRAP:
30 bicycle abs
15 slammers (20lb ball)
30 crossovers
15 slammers
30 sit ups
15 slammers
30 weighted crunch
15 slammers

I think I got just over 3 rounds. 

10 snatch @75lbs
10 clean & jerk @75lbs
10 hang squat cleans @75lbs

Thursday:
20, 18, 16….6, 4, 2
Weighted Lunges @95lbs
Ring Dips (w/black band)

I finished in 21:17.

Friday:
4 Rounds:
20 burpees
30 box jumps (20″)
40 jump squats
50 mountain climbers

I finished in 34:15! This workout was a killer after Thursday!

Workout Recap!

Posted on

Facebook

Sorry I missed last week. Traveling and what not had me all out of sorts! But lucky for you I’ll recap two weeks worth of workouts! Here we go!

Monday:
15 close grip pushups
15 jump squats
15 slammers

I got 10 rounds.

Tuesday:
Rest day – Denver

Wednesday:
Rest day – Denver

Thursday:
Rest day – Denver

Friday:
30-20-10-10-20-30
Mountain Climbers
Deadlifts (115lbs)
Burpees

I finished in 27:07.

15 min AMRAP:
12 toe to bar
6 box jumps (30″)
3 max push press (135lbs)

I don’t know how many rounds I got but set a personal record for my push press! On 4/10/2015 my PR was 105lbs! 30lb gain in a month! 

Monday:
15 min AMRAP:
10 sumo high pulls (60lbs)
10 air squats
10 sit ups

I did 13+ rounds. Then went and played softball.

Tuesday:
EMOM: +1 Front Squat (95lbs)

I made it through 11+10.

Wednesday:
20min AMRAP:
30 crossovers
30 ball to toe
30 weighted crunch
Max Plank
400m run

I think I did 3 rounds.

30 snatches @65lbs

Thursday:
15min AMRAP: 3, 6, 9, 12, 15, 18 (+3 until time runs out)
Push press (95lbs)
5 pull ups between each set

I made it through 18.

Friday:

Workout Recap

Posted on

Facebook

Monday
WOD 1
2 Rounds-7min AMRAP:
10 pushups
10 situps
10 air squats

I got 8+3 situps and 8+7 situps.

Tuesday
WOD 1
12,800m-16, 400m-24, 200m
Overhead Lunge (35lbs)
Push Press (95lbs)
Run

I finished in 23:41. I started out with 75lbs for the push press. My coach decided after 4 reps that it was too light and I had to do 95lbs. It was such a good challenge for me. 

Wednesday
WOD 1
4 rounds:
1 min bicycle abs
1 min slammers (20lb ball)
1 min reverse crunch
1 min mountain climbers

WOD 2
Snatch practice @75lbs.

I was supposed to do 30 in under 3 minutes, but I was not feeling it. I have some personal stuff going on that was distracting my mind from the gym. Rather than risk injury I just practiced the snatch at my own pace and that was that. Hopefully back to normal soon. 

Thursday
WOD 1
15min AMRAP:
2, 4, 6, 8, 10, 12, 14…
Pullups
Deadlifts (135lbs)

I made it through 14. My pullups need some serious work. 

Friday
WOD 1
3 rounds:
30 box jumps (20″)
30 burpees
30 front squat (65lbs)

I finished in 25:07.

Advocare 24 Day Challenge: Day 21

Well this has been the longest week ever. I’m ready for the weekend. Now hurry up! Here’s my recap!

Day 21
Breakfast:
Coffee w/cream
MNS 3 Color Pack (30 mins prior)
Vanilla Meal Replacement Shake

Snack:
Apple w/almond butter

Lunch:
MNS 3 Color Pack (30 mins prior)
MNS 3 White Packs
Butter lettuce salad w/chicken breast, croutons and ranch, carrots, Watermelon Spark

Snack:
1/2 chocolate chip cookie

Dinner:
The Works Burger from Fuddruckers, fries (split w/a friend)

Activity:
Crossfit-7 min AMRAP: 10 jump squats, 10 sumo deadlifts (50lbs), 10 jumping lunges, 1 min break, 7min AMRAP: 10 jump squats, 10 sumo deadlifts (50lbs), 10 jumping lunges. I did 5 full rounds plus jump squats both rounds. THEN, the post workout workout, 4 rounds: max pullups, 400m run.
Steps-14,839 (7.3 miles)

Thoughts:
Yesterday I hit a new level of crazy with the workouts. Seriously, who does a post workout workout after leg day. Apparently, this girl! We are trying to reach 6,000 miles by Sunday for a contest at work, so any extra is awesome. However, today my legs are dying a slow painful death. Boo. Oh well. I’ll just stretch a lot today!