CrossFit, running, Weekly Workouts

Weekly Workout Wrap Up (12/2-12/8)

W3

I have been pretty happy with my workouts lately. I have been working out consistently and have been running a lot more… even if it’s just some intervals. I also PR’ed my 5k this past weekend. Woot Woot!

Monday 12/2

CrossFit Muscle Farm in Fort Lauderdale, FL

  1. Strength: Clean 4 sets of 3 at 85%
        1. 85#
  2. For time: 100 double unders, 20 kettlebell snatch (35#), 30 burpees, 30 kettlebell snatch, 75 double unders, 40 pushups, 400m run
        1. 19:25 @ 25# kettlebell snatch
  3. Tabata situps: 100 situps total

Tuesday 12/3

CrossFit Muscle Farm in Fort Lauderdale, FL

  1. Warm up: 2 rounds of 30 squats & 200m run
  2. Strength: Back Squat 4 sets of 2 at 85%
        1. 115#
  3. 5 rounds of 12 Thrusters (65#), 20 situps, 20 pullups
        1. 20:56 Rx

Wednesday 12/4

  1. 3 rounds of 800m run and 50 wall balls (14#)
        1. 22:32 Rx
  2. Ran 2 x 1 mile with Anna while she was doing her workout. I also enthusiastically motivated her during her pull-ups, pushups, and squats

Thursday 12/5

  1. Hero WOD: “Schmalls”- 800m run then 2 rounds of 50 burpees, 40 pull-ups, 30 pistols (one legged squats), 20 kettlebell swings (35#), 10 hand stand pushups; finish with 800m run
        1. 29:36

Friday 12/6

  1. Hot Yoga: 90 minutes

Saturday 12/7

  1. Santa Sleigh 5k: 21:39 PR!!! I placed 1st in my age group and my roommate placed 2nd in his age group. I was 4th female overall!
Roomie and I after the 5k

 

Screen Shot 2013-12-09 at 10.51.12 PMI am most excited for my under 7 min average pace! woohoo!

  1. 3 rounds of 100 double unders, 30 box jumps (20″), 15 kettlebell swings (35#)
        1. 27:30 Rx

Sunday 12/8

  1. Rest Day!

Weekly Miles: 8.11
Yearly Miles: 584.26

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