Weekly Workout Wrap Up (5/19-5/25)

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Monday 5/19

  1. Rest Day (In Mexico)

Tuesday 5/20

  1. Rest Day (In Mexico)

Wednesday 5/21

  1. 400m warm up
  2. Strength: Push Jerk
        1. 4@75#, 5@85#, 3@105#, 2@125#
  3. AMRAP 8: 7 Deadlifts, 5 Hang Cleans, 3 Shoulder to Overhead @ 95#
        1. 6+9 Rx
  4. For Time: 800m run
        1. 3:00

Thursday 5/22

  1. Intervals:4.36 miles, 44:38
        1. 2400m (10:35.11; 7:03 pace), 6 min rest; 1600m (6:52.36; 6:51 pace), 5 min rest; 1200m (5:04.63; 6:47 pace), 4 min rest; 800m (3:21.11; 6:44 pace), 2 min rest; 400m (1:42.31; 6:38 pace)
  2. 30 EMOM of 10 calorie row on min 1, 10 burpees on min 2, 15 kettlebell swings (35#) on min 3
        1. 30 rounds Rx

Friday 5/23

  1. Rest Day

Saturday 5/24

  1. “Murph”- 43:15 no vest

Lt. Michael Murphy was a Navy SEAL who died on June 28, 2005 in Afghanistan under Operation Red Wings.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.

Sunday 5/25

  1. Handstand Push up practice (1st full HSPU without support/scaling!!)
  2. Handstand walk practice

Weekly miles 7.11 miles
2014 miles- 197.58

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Friday Fun: Favorites

Happy Friday friends and happy Memorial Day Weekend! Here is a fun survey to start off your weekend. Thank Presley @ Run Pretty because she always has the best ones!

Name your Favorite…

Person- My mommadukes!

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Color – Green

Food – Umm… I cannot choose one. Tacos, Pizza, churros, pork roll, french toast….You said favoriteS right?

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Smell – This is weird but I am going to say it anyway. I was at a Secrets Resort in Mexico last week and they have this amazing smell in the main building/lobby. I don’t even know how to describe it but it just made me happy.

Book – The Great Gatsby. Forever and always. I read it at least once a year.

Movie – Hook. Fo sho.

Song –  At the moment, it is Pursuit of Happiness. This was the song of our Mexico trip. 🙂 And yes, I listen to it at 7am on my way to work in the morning.

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Time of day – 430pm… when I leave work.

Day of the week – Saturday. I have the entire day off and don’t have to worry about work the next day either.

Thing to do when bored – Watch TV, play Candy Crush (yup, I still play Candy Crush), eat. Duh.

Celebrity – Anna Kendrick. She is hilarious and I want to be her best friend.

Oh yeah, and Jennifer Lawrence.

Drink – Monster Rehab Rojo.. give me 3 please.

TV show – Just finished the 2nd season of House of Cards and I am OBSESSED! And will you make fun of me if I say Hart of Dixie?

Fruit – Hmmmm.. this is hard. I try not to discriminate against any food. But I’ll narrow it down to melons… watermelon, honey dew melon. Ya catch my drift?

Vegetable – Cucumbers.

Store/shop – Depends on the type of store. These are just getting too hard. I love to shop.

Workout – CrossFit, duh. Add running to that CrossFit workout and I am sold.

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Quote  – “You can’t start a fire without a spark.”- Yes, I just quoted Bruce Springsteen.

Boy’s name  – Henry

Girl’s name – Grace… My children are going to be from English royalty, obvi.

Potato chip flavor – Salt & Vinegar or Dill Pickle.

Meal of the day – What is a meal? I eat all day long.

Ice cream flavor – Soft Serve Vanilla with rainbow sprinkles in a cake cone. None of this froyo, custard, cold stone BS. I just want old school soft serve please.

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Season – Summer. I am a beach girl.

Dessert – I will eat ANYTHING sweet but I will fight you for Key Lime Pie or Churros

Your turn! Post to your blog or answer your favorite “favorite” questions in the comments!

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Weekly Workout Wrap Up (4/28-5/18)

W3

Sorry guys, I have been MIA, haven’t I? Between work travel and a wedding in Mexico this past week, I have just been all over the place. I am sorry I have neglected my blog but sometimes I just want to get away from a computer. I work behind a computer all day for work and I decided to sign off of all electronics in Mexico. It was AMAZING! More to come on Mexico in the next week. But first, a recap of my last 3 weeks of workouts.

Monday 4/28

  1. 400m warm up
  2. Hang Clean
        1. 2×3@65#, 2×3@85#, 2×3@95#, 1×3@105#, 1×3@110#
  3. For Time: 10 handstand pushups, 15 GHD situps, 20 box jumps, 25 pullups, 20 box jumps, 15 GHD, 10 HSPU
        1. 6:02, 1abmat for HSPU, 24″ box jumps
  4. 17x100m row

Tuesday 4/29

  1. 500m row & double under work
  2. EMOM (every minute on the minute) 8 minutes of 4 Front Squats @ 105#
  3. AMRAP 7 of 7 thrusters @ 65#, 7 toes 2 bar
        1. 7 rounds Rx

Wednesday 4/30

Worked out at CF Xiphos in Huntsville, Alabam

  1. 5RM Deadlift
        1. 5@85#, 5@125#, 5@155#, 5@175#, 5@185#
  2. Untimed: 4 rounds of 5 deadlifts @90% of 5RM, 5 max height box jumps, max time handstand hold
        1. DL @ 175#, box jumps @ 30″ and then 30″ + 10lb plate, handstand hold around 1:00
  3. For Time: 800m run, 50 overhead squats @ 55#, 25 burpees, 800m run
        1. 10:57 Rx

Thursday 5/1

  1. Rest Day

Friday 5/2

Worked out at CF Nomad in Huntsville, Alabama

  1. 4.07 mile run in the am, 37:06
  2. 2 minutes of L-sits
  3. Tabata dips (8, 5, 4, 4, 4, 4, 3, 3)
  4. For Time: 400m run w/ 25# plate; 3 rounds of 5 power clean and push jerk @95#, 25 hand release pushups, 5 chest to bar pullups; 400m run w/ 25# plate
        1. 13:11 Rx

Saturday 5/3

Worked out at CF Huntsville

  1. Double under work
  2. For Time: 3 rounds of 100 double unders, 10x 2 pushup burpee pullups
        1. 17:17
  3. 2.55 mile run, 22:23 (at 3am, long story)

Sunday 5/4

  1. Rest Day

Monday 5/5

  1. 8x200m w/ 1 min rest (15:20)
        1. 42.08 (5:39), 39.37 (5:17), 37.03 (4:58), 39.34 (5:17), 40.35 (5:25), 38.06 (5:06), 38.97 (5:14), 38.98 (5:14)
  2. Squat Clean Work
        1. 65#, 85#, 105#, 115#, 125# clean (not squat)
  3. For Time: 5 rounds of 5 Squat Cleans @60%, 7 handstand pushups, 9 burpees over the bar
        1. 10:28, 1 abmat for HSPU, 85# cleans

Tuesday 5/6

  1. AMRAP 20 of 10 chest to bar pullups, 10 ring dips, 15 kettlebell swings @45#, 25 double unders

Wednesday 5/7

  1. 800m warm up
  2. Back Squat
        1. 10@45#, 10@95#, 5@115#, 3@125#, 3@135#, 3@140#, 1@145#
  3. 3x800m w/ 2 min rest in between
        1. 13:11 (2:59, 3:04, 3:07)

Thursday 5/8

  1. 30 EMOM; 5 push press @ min 1 (85#), 12 ring rows @ min 2, 20 abmat situps @ min 3….

Friday 5/9

  1. For Time: 1200m run, 20 shoulder to overhead @95#, 20 burpees over the bar, 800m run, 15 S2O, 15 burpees, 400m run, 10 S2O, 10 burpees
        1. 21:05 Rx

Saturday 5/10

  1. Death by 10m suicides
        1. 15 + 110m
  2. For Time: 100 Kettlebell swings @ 35# and 5 burpees on the minute (OTM)
        1. 8:55 @ 45#

Sunday 5/11

  1. Rest Day

Monday 5/12

  1. 4.51 mile run, 34:21
        1. 7:51, 7:30, 7:27, 7:45, .51@ 7:23
  2. Hero WOD “Desforges” 5 rounds of 12 deadlift @ 155#, 20 pullups, 12 clean and jerk @ 95#, 20 knees to elbows (35 minute time cap)
        1. Finished 4 rounds + 28 Rx

Tuesday 5/13

  1. 400m warm up
  2. Strict Press 5×5@75#
  3. AMRAP 5 of 10 kettlebell swings, 10 burpees
        1. 4+11 Rx 45# kettlebell
  4. 5x400m with 1:1 rest with Anna
        1. 1:37, 1:38, 1:38, 1:35, 1:30

Wednesday 5/14

  1. 400m warm up
  2. 24 EMOM of 10 strict pullups or ring pushups @ min 1, 30 doubles under @ min 2, 10 box jumps @ min 3
        1. Rx w/ 24″ box jumps

Thursday 5/15

  1. Rest Day/ Travel to Mexico!!

Friday 5/16

  1. 3 mile run w/ Lori, 24:40 (8:13, 8:11, 8:14)
  2. Gym workout: 3 rounds of 10 back squats @ 65#, 10 strict press @ 65#, 10 bench press @ 75#
  3. Core work

Saturday 5/17

  1. 3 mile run w/ Lori, 24:40 (8:28, 8:14, 7:55)

Sunday 5/18

  1. 3.02 mile run w/ Lori, 24:46 (8:18, 8:21, 7:57)

Weekly miles (4/28-5/4)– 8.37 miles
Weekly miles (5/5-5/11) 5.5 miles
Weekly miles (5/12-5/18) 15.28 miles
2014 miles- 190.47

Sorry for the never ending post about my workouts but I keep this as my own little diary too 🙂

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My “Woosa” Playlist

I am taking a cue from the outrageously awesome and hilarious Presley at Run Pretty Blog to share a playlist of songs that are my go to songs for relaxing and calming down on stressful days or just slower songs that I really enjoy. These are not my idea of songs for working out unless these somehow pump you up and if so, more power to you. I recently made this playlist and can’t help but thank iTunes radio for the “Fleetwood Mac” and “Billy Joel” stations that have brought me back to my childhood with songs by the artists themselves, as well as, Crosby, Stills, and Nash and Carly Simon. I can just picture my mom and step dad cleaning on a Sunday morning and blasting these songs without any regard to the fact that my sisters and I liked to sleep in past 7am! Thanks Mom and Kevin. This post goes out to you!

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What are some songs that calm you down? Or what are just some great songs that I should add to my playlist? I need some suggestions!

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Weekly Workout Wrap Up (4/14-4/27)

W3I didn’t even realize that I missed a week of my workout recaps. Sorry folks! I know you stay up at night waiting for this post! Am I right?

Monday 4/14

  1. Rest Day

Tuesday 4/15

  1. 500m row- 1:53
  2. Strength: Squats
        1. Back Squat 10×3 @ 75% of 1RM (105#)
        2. Front Squat 5×3 @ 80% of 1RM (100#)
  3. Strength: Deadlifts
        1. 6×5 unbroken @ 175#
  4. For time: 3 rounds of 15 thrusters 75#, 12 hand release burpees
        1. 7:58 Rx

Wednesday 4/16

  1. 6x400m; 3.48 miles
        1. .5 mile warm up 3:54 (7:52 pace)
        2. 1:32.59 (6:13 pace), 1:29.73 (6:01), 1:34.68 (6:21), 1:37.30 (6:32), 1:33.24 (6:15), 1:35.16 (6:23)
  2. Strength: Bench Press 6×5
        1. 5@55#, 5@75#, 5@80#, 5@85#, 5@90#, 5@95#
  3. EMOM for 12 minutes of 5 snatches 65# (even), 150m row (odd)
        1. 75#, 1:50 avg on the row

Thursday 4/17

  1. 500m row- 1:58
  2. For time: “Looks Fun”- 25-20-15-10-5 rep scheme of Overhead squats @ 65#, knees to elbow, Shoulder to Overhead @ 65#. Each round of reps ends with a 400m run.
        1. 25:23 Rx

Friday 4/18

  1. 3.01 mile run; 22:52
        1. 7:39, 8:00, 7:13
  2. Strength: 1 Power clean and 1 hang clean complex
        1. 4@65#, 4@85#, 2@105#, 2@115#
  3. AMRAP 10 of 5 hang cleans @ 85#, 10 wall balls @ 14#
        1. 8 rounds + 5 reps

Saturday 4/19

  1. Strength: Deadlift
        1. 10@65#, 10@125#, 5@145#, 5@175#
  2. For time: 50 pullups, 40 box jumps 20″, 30 thrusters 65#, 20 hang clean 65#, 10 handstand pushups (1bmat), 20 bench press 65#, 30 deadlifts 155#, 40 med ball situps 14#, 50 double unders
        1. 28:31

Sunday 4/20

  1. 4.5 mile run; 35:17
        1. 7:53, 7:44, 7:41, 8:03, .5@ 7:52

Monday 4/21

  1. For Time: Partner Chipper of 800m buy in, 100 pullups, 100 kettlebell swings 53#, 100 box jumps 20″, 50 double under cash out
        1. 18:17 (my finish time after 50 du); 22:18 (time when partner finished double unders)

Tuesday 4/22

Worked out at CrossFit Nomad; Huntsville, AL

  1. 400m run warm up
  2. Handstand practice
  3. Rep scheme of 20-10-5 of handstand pushups, pullups, and deadlifts @155# with a 400m run at the beginning of each round
        1. 13:08 1abmat
  4. Sprints: 8x200m, 60 second rest
        1. 41.14 (5:31 pace), 43.53 (5:50), 40.36 (5:25), 40.29 (5:24), 40.31 (5:24), 38.64 (5:11), 39.34 (5:17), 40.24 (5:24)

Wednesday 4/23

Worked out at CrossFit Xiphos; Huntsville, AL

  1. For Time: “Running Annie”- 1 mile run; 50-40-30-20-10 double unders & situps; 1 mile run
        1. 26:08 Rx

Thursday 4/24

Worked out on Redstone Arsenal; Huntsville, AL

  1. “Murph”- 1 mile run; 100 pullups, 200 pushups, 300 squats; 1 mile run
        1. 53:04 Rx

Friday 4/25

  1. Rest Day

Saturday 4/26

Worked out at CrossFit Shrewsbury; Tinton Falls, NJ

  1. 400m run warm up
  2. Tabata (3 rounds) of situps, kettlebell swings 35#, burpees, wallballs 14#
  3. Handstand hold- 1:30
  4. For Time: Partner WOD of 4 rounds of 21 Back Squats @ 75#, 400m run. Each partner completes each round before the 2nd partner starts.
        1. 21:40

Sunday 4/27

  1. Long Branch Half Marathon- 1:43:53 PR!!

Weekly miles (4/14-4/20)– 12.24 miles
Weekly miles (4/21-4/27) 20.86 miles
2014 miles- 161.32

Posted in CrossFit, Marathon Training, running, Weekly Workouts | 2 Comments

Mid Atlantic Affiliate Challenge 2014

2 weeks ago, 3 CrossFitters plus myself competed in a team competition in Columbia, MD. The Mid Atlantic Affiliate Challenge (hosted by CrossFit Syndicate) was one of the most fun competitions I have been to and was run so well! It was a 2 day event with 3 WODs (workout of the day) on Saturday and 2 on Sunday with a 3rd WOD for the top 5 teams in each division. There was Rx and Scaled although you probably should have called it Elite and Rx because the workouts (including movements and prescribed weights) were challenging! Chad, Tom, Lena and I were teammates in the scaled division (83 teams) and I couldn’t have asked for a better team! Team CANADIAN BACON!

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MAAC Photo booth fun

MAAC Photo booth fun

Day ONE

WOD 1: 2 team members (1 male/1 female) have 6 minutes to work up to their 1RM (1 rep max) Snatch and after those 6 minutes are up, the remaining 2 members have 6 minutes to work up to a 1RM Clean and Jerk. We all PR’ed during this workout! We came in 30th place of 83 with a combined score of 675 points (or combined weight).

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135# PR

WOD 2: 14 min AMRAP that begins with a 30 calorie row buy in. Two partners (Tom and Lena) begin and have 7 minutes to each row. Team member #2 cannot begin rowing until member #1 gets off the rower and begins the second part of the workout which is an ascending ladder of toes to bar and burpee box jumpovers beginning with 5 each and going up by 4. Example 5 T2B, 5 burpees; 10 T2B, 10 burpees…. After the 7 minutes are up, the 2nd pair (Chad and I) jumps in and begins the row. Once the 1st person is off the rower, that person begins where the first pair left off. This workout was one of the worst for us… we got 64th place of 83.

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WOD 3: This WOD has two pairs working at the same time; women together and men together. We each (side by side) has 12 minutes to complete a circuit. Each partner in the pair works one at a time. Once the first partner is done with the circuit, the next one starts. Each partner completes 5 calories on the assault bike (aka the devil), 15 deadlifts at 125# for the women, 15 wallballs at 14#, 15 deadlifts, and 5 calories on the airdyne. Once both partners are completed, they have any remaining time to get max calories on the bike. Any calories obtained will be subtracted from the total time. We received 28th place in this WOD!

photo 4 photo 5(2) wod3We had beautiful weather that weekend and knew a lot of the other teams competing so we hung out outside in between heats or watched others compete. We set up lawn chairs, coolers, and tents and enjoyed each others company. We also had slumber parties at the hotel at night.

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Hanging out with the girls….

 

Day TWO

WOD 4: This WOD began with all 4 team members sharing the completion of 50 overhead squats at 65# for the women and 95# for the men. Only one person worked at the time. Then there was a 50ft buddy carry (think piggyback style) to the other end of the gym where a team member was left off, aka kicked out of the remainder of the workout. We kicked Chad out after he busted out over 25 squats! The 3 remaining members ran back and loaded more weights onto their bar. The 3 of us (Tom, Lena, and I) worked together to complete 40 snatches at 75#/115#. After that, we ran 50m and dropped of Lena. Tom and I ran back and completed 30 squat cleans at 85#/135#. Then he buddy carried me back and ran back to complete 20 Shoulder to Overhead at 155#. We were 20th place in this WOD!

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Me during squat cleans

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Chad during OHS

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Tom during OHS

WOD 5: The last scheduled WOD for the day for all competitors was 100 pullups, 150 kettlebell swings 53#/35#, and 200 double unders. This could be split up however we wanted but with only one person working at a time. Chad and I completed all the pullups and then went on to help out a little with the kettlebell swings. Tom and Lena did a majority of the swings and Chad and I helped out with about 20-30 each. For the double unders, Lena and Chad completed a majority of the double unders and Tom and I helped out with a few.

Unfortunately I could not find any pictures that were taken by the very talented Super Cleary Photo for this event. We got 45th place in this WOD and overall, we came in 36th place! Tom and Lena were first time competitors and as a team, we felt we did awesome! I can’t wait for next year!

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Best team ever!

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