Cardio Workouts, CrossFit, running, Strength Training, Weekly Workouts

Weekly Workout Wrap Up (CFGT 2014 Wk6)

Monday 9/23 Box Squat: Work up to 1RM 1@135, below parallel 3x6 (climbing) front squats 6@85, 6@95, 4@105 3x max reps of Glute Ham Raises 5, 6, 7 reps AMRAP 10 300m row, 30 abmat situps 4 rounds + 170m 7.2 mile run (59:46) Lurong Paleo Challenge WOD 2: 100 burpees, 100 kettlebell swings 11:41… Continue reading Weekly Workout Wrap Up (CFGT 2014 Wk6)

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CrossFit, Eats, Recipes

Paleo Coconut Flour Pancakes

Last Monday, I started (along with 24 other people at my CrossFit affiliate) the Lurong Living Paleo Challenge. This is an 8 week nutrition and exercise challenge. Over 8 weeks, CrossFit affiliates all over participate in 8 WODs that have been selected by Lurong Living. (Check out the results of the WODs in my Weekly… Continue reading Paleo Coconut Flour Pancakes

Cardio Workouts, CrossFit, Richmond Marathon 2013, running, Strength Training, Weekly Workouts

Weekly Workout Wrap Up (CFGT 2014 Wk5)

Oh, hey there. Remember me? I am not sure I can even call myself a blogger anymore. It's sad. I'm sad. Sorry for disappointing you all but I have had a lot going on and have been super busy. And honestly, every time I find time to blog, I just don't. I'm the worst. I… Continue reading Weekly Workout Wrap Up (CFGT 2014 Wk5)

Cardio Workouts, CrossFit, Richmond Marathon 2013, running, Strength Training, Weekly Workouts

Weekly Workout Wrap Up (CFGT 2014 Wk4)

Monday 9/9 Box Squat- work up 1 RM 150# Front Squats- 3x6 85#, 95#, 100# Sumo Deadlift- 3x12 85#, 105#, 115# 3RFT (rounds for time) of 400m run, 15 air squats, 15 20" box jumps, 15 air squats 10:09 Rx Tuesday 9/10 2 mile run not for time Complete Mobility work Complete Ab Work Complete… Continue reading Weekly Workout Wrap Up (CFGT 2014 Wk4)

Cardio Workouts, CrossFit, Eats, Strength Training, Workouts

9/11 Tribute WOD

Last night at CrossFit I participated in a 9/11 CrossFit WOD. The energy and the hard work that showed througout the entire workout and afterwards was heartwarming. Our coach couldn't have said it any better... The workout looked like this... 2001m Row or 2001m Run  (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters… Continue reading 9/11 Tribute WOD

Cardio Workouts, CrossFit, Richmond Marathon 2013, running, Strength Training, Travel, Weekly Workouts

Weekly Workout Wrap Up (CFGT 2014 Wk3)

Monday 9/2 Back Squat Medley 10@30% of max (45#) 10@40% of max (53#) 10@50% of max (70#) 10@60% of max (85#) max reps @ 60% (30@85#) Glute Ham Raises- 3x6-10 Complete WOD: 3-6-9-12-15 Hang Snatch @ 75#, Burpees, Box Jumps @ 20" 9:54, snatches at 55# Tuesday 9/3 Walk/Run around Charles Town Landing (3.17 miles)… Continue reading Weekly Workout Wrap Up (CFGT 2014 Wk3)