Weekly Workout Wrap Up (3/17-3/23)

W3

Monday 3/17

  1. 400m warm up
  2. Strength: Front Squat
        1. 2×8 @ 65#, 5 @ 85#, 5 @ 95#, 5 @ 105#, 2 @ 115#
  3. “Elizabeth” 21-15-9 Cleans @ 95# and Ring Dips
        1. 9:27 Rx
        2. First time Rx (ring dips without bands) and beat my scaled time!!!

Tuesday 3/18

  1. “Crazy 8’s” 8 rounds of 8 deadlifts, 8 hang cleans, 8 push press, 8 back squat (all at 65#), 8 hand release pushups, 8 pullups, 8 box jumps (20″), and 8 burpees
        1. 30:11 Rx

Wednesday 3/19

  1. Strength: Snatch practice with PVC and then 55#
  2. Metcon (metabolic conditioning): 12 EMOM (every minute on the minute) of 5 hang snatch @ 55# on the even minute, 20 double unders on the odd minute
  3. Core work: 3 rounds of 30 abmat situps, 60 flutter kicks, 20 toe touches
  4. 2 miles with 400m sprints- 17:45
        1. First time I had shin pain in years. Had to cut the run short!!!

Thursday 3/20

Happy BIRTHday to Jennie Christine!

photo(18)

Auntie Ritsa and the nugget

Worked out at JSACF in Manasquan since I was in NJ for the weekend to see the little nugget.

  1. Gymnastics: 5 min AMRAP (as many reps as possible) of 5 shoot throughs and 10 second ring hold
        1. 7+3 Rx
  2. Core work: 10 rounds of 10 russin twists with 14# med ball and 10 mountain climbers on med ball
        1. 7:22 Rx
  3. Metcon: 30 thrusters (75#), 3 rope climbs, 20 thrusters, 2 rope climbs, 10 thrusters, 1 rope climb
        1. 9:55 Rx

Friday 3/21

Worked out at CrossFit Climax in Toms River, NJ.

14.4

  1. 169 reps (redid this on Monday 3/24)

Saturday 3/22

  1. Mama Mare De-FEET Breast Cancer 4th Annual 5k
        1. 21:54; 2nd Female Overall!
DE-FEET Race 2014 - 242

Look at that impressive heel strike.. maybe this is why my shins hurt.

Sunday 3/23

  1. REST DAY

Weekly miles– 5.36 (half marathon training prep? eeekkkk)
2014 miles- 102.21

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