Weekly Workout Wrap Up (3/18-3/24)

W3

Monday 3/18

  • 4 sets of 5 Thrusters (45#-60#) and 10 deadlifts (45#-60#)
  • Elliptical Intervals- 30 minutes

photo 1-16

Tuesday 3/19

  • Speed Work
    • 1 mile warm up, 6x400m (400m RI), 1 mile cool down (5 miles, 40:06, 8:00/mi avg)
  • CrossFit WOD

photo 3-15

Wednesday 3/20

  • CrossFit WOD (out of box)
    • Strength: Push Press (3-3-3-5-3-3-3, from 45# to 80#)
    • Tabata Mashup (box jumps, burpees)
      • A tabata mashup is 8 rounds of 1 exercise (4 minutes) and then right into 8 rounds of another exercise (4 minutes). A tabata is 20 seconds on, 10 seconds off of work for 8 rounds.
  • Bike (15 minutes)

Thursday 3/21

  • Run to Physical Therapy and back (5.55 miles, 45:27, 8:11/mi avg)
  • CrossFit WOD with 1400m run (approx. 7:30/mi pace in intervals)

photo 2-23

Friday 3/22

  • Sprints with Tim on the track (approx. 1.125 miles, 8:00/mi avg)

Saturday 3/23

  • CrossFit WOD

photo 4-9

  • Neighborhood run (3.15 miles, 25:58, 8:14/mi avg)
Time: 25:58
Moving Time: 25:51
Elapsed Time: 25:58
Avg Pace: 8:14 min/mi
Avg Moving Pace: 8:12 min/mi
Best Pace: 7:17 min/mi
Elevation Gain: 185 ft
Elevation Loss: 202 ft
Min Elevation: 304 ft
Max Elevation: 450 ft

Sunday 3/24

  • RESTTTTTT

Weekly Miles: 15.7
Yearly Miles: 95.52
Weekly Minutes: 395

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This entry was posted in CrossFit, running, Weekly Workouts. Bookmark the permalink.

One Response to Weekly Workout Wrap Up (3/18-3/24)

  1. Looks like a tough workout! Go girl! 🙂

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