weekly workouts

monday::
i dropped in to crossfit ironside in west chester for a WOD. i'm new to this whole thing anyways, but going into a new place by myself? that's so not me. but i'm working on getting to the point that i don't let fear of what might happen keep me from doing what i want. so i went, and it was fun! one girl even came up to me and told me she thought i was super brave for dropping in. that she's always wanted to when she travels but she'd been scared. i was so touched that she said that to me.

We did a hero WOD for the 4th of July called "Daniel". In honor of Army SFC Daniel Crabtree who was killed in Iraq on June 8, 2006.

for the first 50 pull-ups i did jumping pull-ups, which was a modification i hadn't done before. for my first round of thrusters i did 65# (Rx Female) and realized i bit off more than i could chew. i've never been coached on thrusters so probably not my smartest move. for the second round i scaled back to 60# and that helped. for my second 50 pull-ups i did ring rows. my time was 23:14.

tuesday::
WOD class at Y

wednesday::
5 slow trail miles! (1:14)

thursday::
rest day

friday::
rest day

saturday::
2.69 stroller miles at the park (31:40)

sunday::
CrossFit Invictus WOD

first workout in my new shoes! they did great and i ran a mile afterwards and they were pretty good for that too. 

totals::

8.69 miles + WOD running

2 WODs

Weekly Workouts

Monday:  1 hour Boot Camp

Tuesday:  5.5 treadmill miles

Wednesday:  rest day

Thursday:
WOD (Crossfit Invictus)
A.
For time:
Run 1200m
40 alternating dumbbell snatches (25#)
40 toes to bar (i used the thing you put your elbows on and pulled my legs up that way)
Run 800m
20 alternating dumbbell snatches
20 toes to bar
Run 400m
10 alternating dumbbell snatches
10 toes to bar

B.
Two sets of Landmine Rows x 6 reps

*I went to the gym in the AM, childcare had a wait list. I went back that evening and they were having a damn class in the functional fitness room. Which is fine, JUST POST IT ON THE DAMN SCHEDULE. That's why there is a schedule. GRRRRR. So I didn't time this because I had to improvise and wait for people to get off equipment. Whatever.

Friday: rest day

Saturday: 6 mile run

Sunday:  7 mile run

Totals:
18.5 miles + WOD and bootcamp running
1 WOD

Weekly Workouts

Monday:  rest day

Tuesday:  squats and lunges throughout the day at work

Wednesday: 5 treadmill miles after work, plus box jump work

Thursday: 1.5 mile walk plus YMCA WOD:
     AMRAP
     10 pull ups
     1 legged burpees with BOSU 5 each side
     15 KB squats
     10 spiderman push ups each side
     15 deadlift 65#

Friday: 5 mile trail run after work

Saturday:  Crossfit Cupcake WOD (with brother!):
EMOM x 10:  1 clean and split jerk (I did a more simple movement after failing to grasp this one)
10 RFT:  3 pull ups (with a band)
4 RFT:
    800m run
     10/5/5/5 rope climbs from ground
     40 ft DB walking lunge (40#)

Sunday:  rest day

Weekly totals:
11.5 miles plus WOD running
2 WODs

Less than last week, but I still felt good about this week. I worked an extra day and also we drove to KY to celebrate E's birthday so it was a busier week in general. I was happy fitting in the workouts I did.

Weekly Workouts

This week was SO MUCH better than last. I made exercise a priority and I stopped with the excuses.

Sunday:  3 mile run AM, 3 mile run PM

Monday: 5 mile walk (-ish, I just had fitbit on)

Tuesday:  3 treadmill miles then
Crossfit Invictus WOD:
     Every 6 minutes, for 30 minutes (5 sets):
     Run 500m
     10 DB Thrusters (20# DBs)
     15 Push ups (girls)
     20 Walking lunges with DBs (20# DBs)

Wednesday:  1 treadmill mile then
WOD at YMCA
    25 minutes of deck of cards workout. Lots of running, squats, KB swings, pushups, pull-ups,  
    russian twists

Thursday:
Spartan WOD at home:
     Warm up:  75 jumping jacks

     For 3 minutes, complete as many rounds as possible:
     3 burpees
     6 pushups
     9 bodyweight squats

     Rest 3 minutes, repeat 5 times.
   
Friday:  Rest

Saturday:  5 mile trail run

Sunday:  5 mile walk


Weekly totals:
27 miles (plus some unaccounted for WOD running)
3 WODs

Weekly Workouts

So like I said in this post , I didn't workout for FIVE days in a row. And I was on the struggle bus because of it. So Friday I finally got my ass back in gear. Here's my weekly workout recap:

Sunday: nothing
Monday: nothing
Tuesday: nothing
Wednesday: nothing
Thursday: nothing
Friday:  WOD (YMCA):
      1 lap around building warm up
      AMRAP:  15 Pull Ups, 16 Burpee Jumps, 20 Obliques, 30 Ball Slams, Row 500m
Saturday:  Ran a mile, walked two miles,
WOD (CF Invictus):
      Four sets for max reps of:  60 sec rowing, 60 second rest
                                                 60 sec jumping squats, 60 second rest
                                                 60 sec strict pull-ups, 60 second rest
                                                 60 sec push ups, 60 second rest

Holy jumping squats. They were awesome yet painful. Painfully awesome.

So recap:
Ran 1 mile
Walked 2 miles
2 WODs

Next week will be better...