CrossFit, Marathon Training, running, Weekly Workouts

Weekly Workout Wrap Up (4/14-4/27)

W3I didn’t even realize that I missed a week of my workout recaps. Sorry folks! I know you stay up at night waiting for this post! Am I right?

Monday 4/14

  1. Rest Day

Tuesday 4/15

  1. 500m row- 1:53
  2. Strength: Squats
        1. Back Squat 10×3 @ 75% of 1RM (105#)
        2. Front Squat 5×3 @ 80% of 1RM (100#)
  3. Strength: Deadlifts
        1. 6×5 unbroken @ 175#
  4. For time: 3 rounds of 15 thrusters 75#, 12 hand release burpees
        1. 7:58 Rx

Wednesday 4/16

  1. 6x400m; 3.48 miles
        1. .5 mile warm up 3:54 (7:52 pace)
        2. 1:32.59 (6:13 pace), 1:29.73 (6:01), 1:34.68 (6:21), 1:37.30 (6:32), 1:33.24 (6:15), 1:35.16 (6:23)
  2. Strength: Bench Press 6×5
        1. 5@55#, 5@75#, 5@80#, 5@85#, 5@90#, 5@95#
  3. EMOM for 12 minutes of 5 snatches 65# (even), 150m row (odd)
        1. 75#, 1:50 avg on the row

Thursday 4/17

  1. 500m row- 1:58
  2. For time: “Looks Fun”- 25-20-15-10-5 rep scheme of Overhead squats @ 65#, knees to elbow, Shoulder to Overhead @ 65#. Each round of reps ends with a 400m run.
        1. 25:23 Rx

Friday 4/18

  1. 3.01 mile run; 22:52
        1. 7:39, 8:00, 7:13
  2. Strength: 1 Power clean and 1 hang clean complex
        1. 4@65#, 4@85#, 2@105#, 2@115#
  3. AMRAP 10 of 5 hang cleans @ 85#, 10 wall balls @ 14#
        1. 8 rounds + 5 reps

Saturday 4/19

  1. Strength: Deadlift
        1. 10@65#, 10@125#, 5@145#, 5@175#
  2. For time: 50 pullups, 40 box jumps 20″, 30 thrusters 65#, 20 hang clean 65#, 10 handstand pushups (1bmat), 20 bench press 65#, 30 deadlifts 155#, 40 med ball situps 14#, 50 double unders
        1. 28:31

Sunday 4/20

  1. 4.5 mile run; 35:17
        1. 7:53, 7:44, 7:41, 8:03, .5@ 7:52

Monday 4/21

  1. For Time: Partner Chipper of 800m buy in, 100 pullups, 100 kettlebell swings 53#, 100 box jumps 20″, 50 double under cash out
        1. 18:17 (my finish time after 50 du); 22:18 (time when partner finished double unders)

Tuesday 4/22

Worked out at CrossFit Nomad; Huntsville, AL

  1. 400m run warm up
  2. Handstand practice
  3. Rep scheme of 20-10-5 of handstand pushups, pullups, and deadlifts @155# with a 400m run at the beginning of each round
        1. 13:08 1abmat
  4. Sprints: 8x200m, 60 second rest
        1. 41.14 (5:31 pace), 43.53 (5:50), 40.36 (5:25), 40.29 (5:24), 40.31 (5:24), 38.64 (5:11), 39.34 (5:17), 40.24 (5:24)

Wednesday 4/23

Worked out at CrossFit Xiphos; Huntsville, AL

  1. For Time: “Running Annie”- 1 mile run; 50-40-30-20-10 double unders & situps; 1 mile run
        1. 26:08 Rx

Thursday 4/24

Worked out on Redstone Arsenal; Huntsville, AL

  1. “Murph”- 1 mile run; 100 pullups, 200 pushups, 300 squats; 1 mile run
        1. 53:04 Rx

Friday 4/25

  1. Rest Day

Saturday 4/26

Worked out at CrossFit Shrewsbury; Tinton Falls, NJ

  1. 400m run warm up
  2. Tabata (3 rounds) of situps, kettlebell swings 35#, burpees, wallballs 14#
  3. Handstand hold- 1:30
  4. For Time: Partner WOD of 4 rounds of 21 Back Squats @ 75#, 400m run. Each partner completes each round before the 2nd partner starts.
        1. 21:40

Sunday 4/27

  1. Long Branch Half Marathon- 1:43:53 PR!!

Weekly miles (4/14-4/20)ā€“ 12.24 miles
Weekly miles (4/21-4/27)ā€“ 20.86 miles
2014 miles- 161.32

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