CrossFit, running, Weekly Workouts

Weekly Workout Wrap Up (4/28-5/18)

RunnerRitsa

W3

Sorry guys, I have been MIA, haven’t I? Between work travel and a wedding in Mexico this past week, I have just been all over the place. I am sorry I have neglected my blog but sometimes I just want to get away from a computer. I work behind a computer all day for work and I decided to sign off of all electronics in Mexico. It was AMAZING! More to come on Mexico in the next week. But first, a recap of my last 3 weeks of workouts.

Monday 4/28

  1. 400m warm up
  2. Hang Clean
        1. 2×3@65#, 2×3@85#, 2×3@95#, 1×3@105#, 1×3@110#
  3. For Time: 10 handstand pushups, 15 GHD situps, 20 box jumps, 25 pullups, 20 box jumps, 15 GHD, 10 HSPU
        1. 6:02, 1abmat for HSPU, 24″ box jumps
  4. 17x100m row

Tuesday 4/29

  1. 500m row & double under work
  2. EMOM (every minute on the minute) 8 minutes of 4 Front Squats @ 105#
  3. AMRAP 7 of 7 thrusters @ 65#, 7 toes 2 bar
        1. 7 rounds Rx

Wednesday 4/30

Worked out at CF Xiphos in Huntsville, Alabam

  1. 5RM Deadlift
        1. 5@85#, 5@125#, 5@155#, 5@175#, 5@185#
  2. Untimed: 4 rounds of 5 deadlifts @90% of 5RM, 5 max height box jumps, max time handstand hold
        1. DL @ 175#, box jumps @ 30″ and then 30″ + 10lb plate, handstand hold around 1:00
  3. For Time: 800m run, 50 overhead squats @ 55#, 25 burpees, 800m run
        1. 10:57 Rx

Thursday 5/1

  1. Rest Day

Friday 5/2

Worked out at CF Nomad in Huntsville, Alabama

  1. 4.07 mile run in the am, 37:06
  2. 2 minutes of L-sits
  3. Tabata dips (8, 5, 4, 4, 4, 4, 3, 3)
  4. For Time: 400m run w/ 25# plate; 3 rounds of 5 power clean and push jerk @95#, 25 hand release pushups, 5 chest to bar pullups; 400m run w/ 25# plate
        1. 13:11 Rx

Saturday 5/3

Worked out at CF Huntsville

  1. Double under work
  2. For Time: 3 rounds of 100 double unders, 10x 2 pushup burpee pullups
        1. 17:17
  3. 2.55 mile run, 22:23 (at 3am, long story)

Sunday 5/4

  1. Rest Day

Monday 5/5

  1. 8x200m w/ 1 min rest (15:20)
        1. 42.08 (5:39), 39.37 (5:17), 37.03 (4:58), 39.34 (5:17), 40.35 (5:25), 38.06 (5:06), 38.97 (5:14), 38.98 (5:14)
  2. Squat Clean Work
        1. 65#, 85#, 105#, 115#, 125# clean (not squat)
  3. For Time: 5 rounds of 5 Squat Cleans @60%, 7 handstand pushups, 9 burpees over the bar
        1. 10:28, 1 abmat for HSPU, 85# cleans

Tuesday 5/6

  1. AMRAP 20 of 10 chest to bar pullups, 10 ring dips, 15 kettlebell swings @45#, 25 double unders

Wednesday 5/7

  1. 800m warm up
  2. Back Squat
        1. 10@45#, 10@95#, 5@115#, 3@125#, 3@135#, 3@140#, 1@145#
  3. 3x800m w/ 2 min rest in between
        1. 13:11 (2:59, 3:04, 3:07)

Thursday 5/8

  1. 30 EMOM; 5 push press @ min 1 (85#), 12 ring rows @ min 2, 20 abmat situps @ min 3….

Friday 5/9

  1. For Time: 1200m run, 20 shoulder to overhead @95#, 20 burpees over the bar, 800m run, 15 S2O, 15 burpees, 400m run, 10 S2O, 10 burpees
        1. 21:05 Rx

Saturday 5/10

  1. Death by 10m suicides
        1. 15 + 110m
  2. For Time: 100 Kettlebell swings @ 35# and 5 burpees on the minute (OTM)
        1. 8:55 @ 45#

Sunday 5/11

  1. Rest Day

Monday 5/12

  1. 4.51 mile run, 34:21
        1. 7:51, 7:30, 7:27, 7:45, .51@ 7:23
  2. Hero WOD “Desforges” 5 rounds of 12 deadlift @ 155#, 20 pullups, 12 clean and jerk @ 95#, 20 knees to elbows (35 minute time cap)
        1. Finished 4 rounds + 28 Rx

Tuesday 5/13

  1. 400m warm up
  2. Strict Press 5×5@75#
  3. AMRAP 5 of 10 kettlebell swings, 10 burpees
        1. 4+11 Rx 45# kettlebell
  4. 5x400m with 1:1 rest with Anna
        1. 1:37, 1:38, 1:38, 1:35, 1:30

Wednesday 5/14

  1. 400m warm up
  2. 24 EMOM of 10 strict pullups or ring pushups @ min 1, 30 doubles under @ min 2, 10 box jumps @ min 3
        1. Rx w/ 24″ box jumps

Thursday 5/15

  1. Rest Day/ Travel to Mexico!!

Friday 5/16

  1. 3 mile run w/ Lori, 24:40 (8:13, 8:11, 8:14)
  2. Gym workout: 3 rounds of 10 back squats @ 65#, 10 strict press @ 65#, 10 bench press @ 75#
  3. Core work

Saturday 5/17

  1. 3 mile run w/ Lori, 24:40 (8:28, 8:14, 7:55)

Sunday 5/18

  1. 3.02 mile run w/ Lori, 24:46 (8:18, 8:21, 7:57)

Weekly miles (4/28-5/4)– 8.37 miles
Weekly miles (5/5-5/11)– 5.5 miles
Weekly miles (5/12-5/18)– 15.28 miles
2014 miles- 190.47

Sorry for the never ending post about my workouts but I keep this as my own little diary too 🙂

Published by RunnerRitsa

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