Workouts and Travel

Wouldn’t it be great if I took this picture? Thank you google images.

Hey there! Remember me? Sorry for the lack of communication lately, I have been BUSY! No, seriously. Between traveling to the Middle East for work (I was lucky enough to have wifi to check my email, let alone blogging or even time to check my email or blog), work, running and CrossFit, I have been using my time wisely to catch up on sleep!!

Before getting to the fun stuff, lets go over my workouts from the last 3 weeks.

Monday 10/28

  1. Snatch- work up to 1RM
        1. 80#
  2. At 10 min mark- Clean and Jerk- work up to 1RM
        1. 105#
  3. At 20 min mark- Front Squat- work up to 1RM
        1. 115#
  4. WOD- 3 power cleans @ 105#, 10 burpee pullups
        1. 9:13 @ 95#

Tuesday 10/29

  1. Snatch work (snatch, push press, overhead squat)- work up to a heavy weight
        1. 85#
  2. Snatch- 1×1 heavy (80-95% of max), 2×2 moderate (70-80% of max)
        1. 75#, 65#
  3. Front Squat- 1×1 heavy, 2×2 moderate
        1. 115#, 105#
  4. “Diane”- 21-15-9 Deadlifts @ 155#, handstand pushups
        1. 6:42 @ 135#
  5. 1.19 mile run- 10:30

Wednesday 10/30

  1. Clean & Jerk- 5×1 heavy
        1. 105#
  2. Back Squat- 1 heavy, 2×2 moderate
        1. warm up @ 95#, 115#, 135#
        2. 145#, 115#
  3. “Open 12.5”- 7 min ladder (3,6,9,12…..) of Thrusters 65# and Chest to Bar pullups
        1. The ladder means that in the allotted time, I go up in sets of 3 until the time runs out.
        2. 68 reps Rx (I finished the round of 12 and finished 8 of the thrusters in the round of 15)
        3. The last time I did this WOD, I couldn’t do Chest to Bar pull-ups and only got 35 reps in the allotted time.

Thursday 10/31

  1. Rest Day

Friday 11/1

  1. 400m warm up
  2. Lurong WOD 1 re-do (21-18-15-12-9-6-3 wall balls, deadlifts, box jumps)
        1. 13:46 (47 seconds faster than the last time I did this on 9/14/13)
  3. Lurong WOD 3 (10 hang cleans, 20m sprint, 8 HC, 40m sprint, 6 HC, 60m sprint, 4 HC, 80m sprint, 2 HC, 100m sprint)
        1. 3:05 (27 seconds faster than on 9/25/13)

Saturday 11/2

  1. 1600m run, 25 goblet squats, 25 kettlebell swings, 800m run, 20 GS, 20 KBS, 400m run, 15 GS, 15 KBS
        1. 20:40, 1 pood kettlebell
  2. Circuit of 1 min each of wall balls, kettlebell swings, sumo deadlift highpulls, sit-ups, hand release pushups, box jumps, push press, and burpees with 1 min rest after every 2 exercises.
        1. 185 reps

Sunday 11/3

  1. 8.22 mile run, 1:07:46
  2. 4 mile walk around the park with Lena and Lori

Monday 11/4

  1. 400m sprints with 90 second rest
        1. 1:38, 1:34, 1:34, 1:34, 1:34, 1:31, 1:34, 1:31
  2. “Annie” 50-40-30-20-10 double unders, situps
        1. 15:45 Rx

Tuesday 11/5

  1. 500m row
  2. Lurong WOD 2- 100 burpees, 100 kettlebell swings
        1. 11:51 Rx (10 minutes slower than last time, 9/23/13)
  3. “Annie”
        1. 14:48 Rx
  4. Back Squat- work up to heavy single
        1. 135#
  5. Split Jerk– work up to heavy single
        1. 115#
  6. Clean Complex (high hang squat clean starting at hip crease, then a hang squat clean from above the knee, into a squat clean from the ground, into a push press… repeat all of the above and finish with a push jerk instead of push press.. last round finish with a split jerk instead of a push jerk. This is ONE rep)
        1. 6 sets (2 sets @ 55, 2 sets @ 65, 2 sets @ 75)

Wednesday 11/6

  1. Snatch- 2×1 moderate, 2×2 moderate
        1. Worked on form at 75#
  2. Front Squat- 2×1 heavy, 2×2 heavy
        1. did not complete
  3. For time: 800m run, 30 power snatches @ 95#, 800m run
        1. 11:12 @ 65#

Thursday 11/7

  1. Run to CrossFit- 3.43 miles, 27:55
  2. For time: 45 Thrusters 65#, 45 pullups
        1. 7:33 Rx

Run home from CrossFit- 3.58 miles, 29:09

Friday 11/8

  1. Rest Day- Travel to Abu Dhabi

Saturday 11/9

  1. Treadmill Sprints- 5 min warm up, 10x100m sprints, 5 min cool down
        1. 3.23 miles, 27:00
  2. Run with Mike (Abu Dhabi time was 6am Sunday morning, or 9pm EST)- approx. 3.5 miles, 30:38

Sunday 11/10

  1. 10min AMRAP (250 row, 10 kettlebell swings, 10 hand release pushups)
        1. 4 rounds + 250m row, KBS @ 44#
  2. 5k on Bike- 13:07 (completed at 5pm Abu Dhabi time, or 8am EST)
  3. Run with Mike- 30:38 (completed at 6am Abu Dhabi time Monday, or 9pm EST Sunday)

Monday 11/11

  1. 5 rounds for time- 400m run, 5 burpees, 10 kettlebell swings, 15 squats
        1. 16:13 (done at 5pm Abu Dhabi time, or 8am EST)
  2. Run with Mike- 29:30 (completed at 6am Abu Dhabi time Tuesday, or 9pm EST Monday)

Tuesday 11/12

  1. Run with Mike- 30:34 (completed at 5am Abu Dhabi time Wednesday, or 8pm EST Tuesday)

Wednesday 11/13

  1. Rest Day- travel back from Abu Dhabi

Thursday 11/14

  1. 1k row- 4:24
  2. 11x100m sprints with 90 second rest
  3. 50 overhead squats @ 55#
  4. Yoga- 1 hour

Friday 11/15

  1. Rest Day- Travel to Richmond

Saturday 11/16

  1. Richmond Half Marathon- 1:46:37

Sunday 11/17

  1. Hot Yoga- 1 1/2 hour

Well.. that was A LOT!! Hopefully you are still here and haven’t wandered elsewhere or fallen asleep. For any confusion of some of the workouts, check my other Weekly Workout Wrap Ups for videos and descriptions.

Weekly Miles x3: 57.86 (avg 19 miles a week)
Yearly Miles: 547.52

Onto travel… since this post was WAYYY too long that I am already bored with myself, I’ll spare you any more writing on this post. Stay tuned later tonight for my post about my trip to Abu Dhabi, United Arab Emirates for a week and also my trip to Richmond to run the half marathon. If you are still with me right now, thanks for baring with my rambling!!!

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