CrossFit, Marathon Training, Richmond Marathon 2013, Weekly Workouts

Weekly Workout Wrap Up (7/15-7/21)

W3

An Rx week! This week, I was able to Rx (or do the prescribed weight for women) every workout! Woohoo!!

Monday 7/15

  • 1 mile warm up (approx. 8 min/mi pace)
  • CrossFit WOD

IMG_5406

  • Tabata Situps- 12 per round (96 total)

Tuesday 7/16

  • CrossFit WOD

IMG_5407

  • Endurance WOD: 5x400m with 2 min rest between sprints/intervals. All intervals should be within 3-5 seconds of each other. Besides my first one, the rest were almost spot on!!
    • Interval 1- 1:42.60
    • Interval 2- 1:32.72
    • Interval 3- 1:33.33
    • Interval 4- 1:31.31
    • Interval 5- 1:32.86

Wednesday 7/17

  • CrossFit WOD

IMG_5408

Thursday 7/18

  • CrossFit Strength- Power Clean/Hang Power Clean
    • 1×5 reps @ 45#, 1×3 @ 65#, 1×3 @ 75#, 2×1 @ 85# plus front squat, 1×5 @ 95# plus front squat
  • 1 mile warm up (approx. 8 min/mi pace)
  • CrossFit WOD

IMG_5409

  • Tabata GHD situps- 8 per round (64 total)
  • 1 mile cool down @ 7:55

Friday 7/19

  • CrossFit WOD

IMG_5412

Saturday 7/20

  • Savage Race Mid Atlantic- I ran this obstacle race with Tim, his roommate Rob, and his two friends Brad and Vinny. We ran as a noncompetitive team so we stayed together and had to wait in line at a lot of the obstacles. It was so fun, though and we had beautiful weather! Rob was able to video most of this but I don’t have any of them right now. I will post pictures when the Savage Race posts them online!

Sunday 7/21

  • Rest Day

Weekly Miles: 8.75 miles
Yearly Miles: 349.8
Weekly Minutes: 336 minutes

Advertisements

Leave a Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s