Daily Workout Log

August 26- September 1, 2013

  • Monday: CrossFit Games Training
  • Tuesday: CrossFit Games Training
  • Wednesday: CrossFit Games Training
  • Thursday: Benchmark WOD
  • Friday:
  • Saturday:
  • Sunday:

August 19- August 25, 2013

  • Monday: CrossFit Games Training
  • Tuesday: CrossFit Games Training
  • Wednesday: CrossFit Games Training
  • Thursday: Rest Day
  • Friday: CrossFit Games Training
  • Saturday: CrossFit Games Training
  • Sunday: Rest Day

August 12- August 18, 2013

  • Monday: Tempo Run (5 miles)
  • Tuesday: Strength Training, CrossFit Tabata WOD
  • Wednesday: CrossFit WOD, Endurance WOD (12x200m)
  • Thursday: CrossFit WOD
  • Friday: Strength Training, CrossFit Tabata WOD
  • Saturday: CrossFit Games Training, CrossFit WOD, Long Run (6 miles)
  • Sunday: Rest Day

August 5- August 11, 2013

  • Monday: CrossFit WOD
  • Tuesday: Strength Training, CrossFit Tabata WOD, 5k run
  • Wednesday: CrossFit WOD
  • Thursday: CrossFit WOD, Endurance WOD (6x400m)
  • Friday: Rest Day
  • Saturday: Belmar Chase 5k (24:36)
  • Sunday: Endurance WOD (2x800m), CrossFit WOD

July 29- August 4, 2013

  • Monday: CrossFit WOD, 2 mile run, Tabata back extensions and situps
  • Tuesday: Rest Day
  • Wednesday: CrossFit WOD
  • Thursday: CrossFit WOD
  • Friday: Strength Training, CrossFit WOD
  • Saturday: CrossFit Hero WOD
  • Sunday: Rest Day

July 22- July 28, 2013

  • Monday: CrossFit WOD, 1 mile cool down
  • Tuesday: Strength Training, CrossFit WOD
  • Wednesday: Endurance WOD, Hotel Room WOD
  • Thursday: CrossFit WOD
  • Friday: Rest Day
  • Saturday: CrossFit WOD, Trail run with hills (4 miles, 35:10)
  • Sunday: Rest Day

July 15- July 21, 2013

  • Monday: 1 mile warm up, CrossFit WOD, tabata situps
  • Tuesday: CrossFit WOD, Endurance WOD
  • Wednesday: CrossFit WOD
  • Thursday: Strength Training, 1 mile warm up, CrossFit WOD, tabata GHD situps, 1 mile cool down
  • Friday: CrossFit WOD
  • Saturday: Savage Race
  • Sunday: Rest Day

July 8- July 14, 2013

  • Monday: Strength Training, Easy Run (3.15 miles, 27:20), Row
  • Tuesday: Strength Training, CrossFit WOD
  • Wednesday: 1 mile warm up, CrossFit WOD
  • Thursday: CrossFit WOD, 100 situps, CrossFit Endurance WOD (rowing)
  • Friday: Elliptical Intervals, Strength Training, CrossFit WOD
  • Saturday: CrossFit WOD
  • Sunday: Rest Day

July 1- July 7, 2013

  • Monday: CrossFit WOD, plank work, tabata situps
  • Tuesday: Strength Training, CrossFit WOD, tabata situps
  • Wednesday: Strength Training, Out of Box WOD, Bike, NTC
  • Thursday: CrossFit WOD
  • Friday: Outdoor Park Circuit (20 minutes)
  • Saturday: Rest Day
  • Sunday: Rest Day

June 24- June 30, 2013

  • Monday: CrossFit WOD
  • Tuesday: Strength Training, Tabata Cleans and Tabata Row, Elliptical, Row, Bike
  • Wednesday: CrossFit WOD, Tabata Situps
  • Thursday: CrossFit WOD, Friend Birthday Burpees
  • Friday: Elliptical (30 minutes), Strength Training
  • Saturday: CrossFit WOD, Friend Birthday Burpees
  • Sunday: Rest Day

June 17- June 23, 2013

  • Monday: Rest Day
  • Tuesday: Speed Work (5.01 miles, 40:30)
  • Wednesday: Rest Day
  • Thursday: CrossFit WOD, Trail run with hills (7.06 miles, 1:02:18)
  • Friday: CrossFit WOD
  • Saturday: Elkton on the Move 5k (3.14 miles, 23:07), 2.5 mile post race run (22:32)
  • Sunday: Rest Day

June 10- June 16, 2013

  • Monday: CrossFit WOD
  • Tuesday: Speed Work (5.63 miles, 48:00)
  • Wednesday: CrossFit WOD
  • Thursday: CrossFit WOD
  • Friday: Tempo Run (6.22 miles, 53:34)
  • Saturday: CrossFit WOD
  • Sunday: Rest Day

June 2- June 9, 2013

  • Monday: CrossFit WOD
  • Tuesday: Speed Work (6.06 miles, 52:21)
  • Wednesday: CrossFit WOD
  • Thursday: CrossFit WOD, Easy Run (3.12 mile, 26:29)
  • Friday: Rest Day
  • Saturday: Long Run (7.03 miles, 59:52)
  • Sunday: Rest Day

May 27- June 2, 2013

  • Monday: Rest Day
  • Tuesday: Speed Work (5.88 miles, 46:55), CrossFit WOD
  • Wednesday: CrossFit WOD
  • Thursday: CrossFit WOD, Easy Run (1.25 mile, approx. 8:00)
  • Friday: Rest Day
  • Saturday: ZOOMA Annapolis Half Marathon (13.1 miles, 1:50:13)
  • Sunday: Bel Air Town Run 5k (3.11 miles, 23:08)

May 20- May 26, 2013

  • Monday: CrossFit WOD
  • Tuesday: Speed Work (5.5 miles, 43:33)
  • Wednesday: CrossFit WOD
  • Thursday: CrossFit WOD, Strength Training, Bike (20 minutes)
  • Friday: Tempo Run (4 miles, 32:16)
  • Saturday: 2 mile warm up (19:00), Spring Lake 5 Mile Run (36:43)
  • Sunday: Rest Day

May 13- May 19, 2013

  • Monday: Speed Work (6 miles, 52:31), NTC Shawn Johnson Stretch Guide
  • Tuesday: CrossFit WOD
  • Wednesday: Mobility Work, CrossFit WOD, Hill Run (5.22 miles, 46:14)
  • Thursday: CrossFit WOD, Easy Run (2 miles, 16:58)
  • Friday: Strength Training, Tabata Mashup
  • Saturday: Long, hill run (10.03 miles, 1:29:09)
  • Sunday: CrossFit WOD

May 6- May 12, 2013

  • Monday: Rest Day
  • Tuesday: CrossFit WOD, NTC Ab Burner
  • Wednesday: CrossFit WOD, NTC Pro Running Stretches
  • Thursday: Easy Run (4.5 miles, 37:37), CrossFit WOD
  • Friday: Strength Training, Bike (30 minutes)
  • Saturday: CrossFit WOD
  • Sunday: Rest Day

April 28- May 5, 2013

  • Monday: Rest Day
  • Tuesday: CrossFit WOD
  • Wednesday: Tempo Run (5 miles, 40:04), CrossFit WOD
  • Thursday: NTC Gabby Douglas, CrossFit WOD
  • Friday: Pre-race shakeout run (4 miles, 33:36)
  • Saturday: Rest Day
  • Sunday: Long Branch Half Marathon (13.1 miles, 1:44:12) PR!

April 22- April 28, 2013

  • Monday: Tempo Run (3.28 miles, 26:29), Run for Boston (5.23 miles, 52:08), Tabata Squats
  • Tuesday: Rest Day
  • Wednesday: Treadmill Speed Work (4 miles), CrossFit WOD
  • Thursday: CrossFit WOD
  • Friday: Track work (1.25 miles)
  • Saturday: Rest Day
  • Sunday: Nike Women Half Marathon (13.25 miles, 1:53:35)

April 15- April 21, 2013

  • Monday: Hotel Gym WOD, Tabata situps
  • Tuesday: Hotel Gym Speed Work (5.08 miles, 41:20)
  • Wednesday: CrossFit WOD
  • Thursday: CrossFit WOD, Tempo Run (6 miles, 47:31)
  • Friday: CrossFit WOD
  • Saturday: Sole of the City 10k (6.28 miles, 48:33)
  • Sunday: Rest Day

April 8- April 14, 2013

  • Monday: Elliptical (24 minutes), CrossFit WOD
  • Tuesday: Tempo (3.11 miles, 24:38), Treadmill Intervals (10x200m, 30 second rest; 5x200m, 30 second rest), CrossFit WOD
  • Wednesday: Rest Day
  • Thursday: Tempo Run (6 miles, 48:07)
  • Friday: Rest Day
  • Saturday: Out of the box CrossFit WOD
  • Sunday: Rest Day

April 1- April 7, 2013

  • Monday: CrossFit WOD, Tabata Abmat Situps, NTC Stretch Guide
  • Tuesday: Speed Work (5.75 miles, 49:56), 100 thrusters for time
  • Wednesday: CrossFit WOD
  • Thursday: Tempo (8.01 miles, 1:08:12), NTC Stretching
  • Friday: Rest Day
  • Saturday: CrossFit WOD
  • Sunday: Long Run (10.68 miles, 1:40:47)

March 25- March 31, 2013

  • Monday: CrossFit WOD
  • Tuesday: Speed Work (6 miles, 52:59)
  • Wednesday: Treadmill Run (2 miles, 17:31), CrossFit WOD
  • Thursday: Tempo Run (6 miles, 49:44)
  • Friday: CrossFit WOD
  • Saturday: CrossFit WOD, Long Run (9.01 miles, 1:12:46)
  • Sunday: Rest Day

March 18- March 24, 2013

  • Monday: Strength, Elliptical Intervals
  • Tuesday: Speed Work (5 miles, 40:06), CrossFit WOD
  • Wednesday: CrossFit WOD, Bike
  • Thursday: Run to PT and Back (5.55 miles, 45:27), CrossFit WOD w/ runs
  • Friday: Track Sprints
  • Saturday: CrossFit WOD, Neighborhood run (3.15 miles, 25:58)
  • Sunday: Rest Day

March 11- March 17, 2013

  • Monday:Treadmill Speed Work (7.3 miles, 1:05:06)
  • Tuesday: CrossFit WOD
  • Wednesday: Treadmill 5k (3.1 miles, 28:37)
  • Thursday:Treadmill Speed Work (5 miles, 42:21)
  • Friday: CrossFit WOD
  • Saturday: CrossFit WOD
  • Sunday: Long Run (6.22 miles, 50:57)

March 4- March 10, 2013

  • Monday: CrossFit WOD
  • Tuesday: CrossFit WOD
  • Wednesday: Speed Work (5 miles, 43:21)
  • Thursday: CrossFit WOD
  • Friday: CrossFit WOD
  • Saturday: Treadmill 5k (3.11 miles, 27:13)
  • Sunday: Rest Day

February 25- March 3, 2013

  • Monday: CrossFit WOD
  • Tuesday: Cardio (row, treadmill, elliptical)
  • Wednesday: CrossFit WOD
  • Thursday: Rest Day
  • Friday: Treadmill Intervals (3.6 miles, 30:09), CrossFit WOD
  • Saturday: CrossFit WOD
  • Sunday: Long Run (8 miles, 1:09:21)

February 18- February 24, 2013

  • Monday: Out of the Box WOD
  • Tuesday: CrossFit WOD
  • Wednesday: Speed work (5.08 miles, 44:00)
  • Thursday: CrossFit WOD
  • Friday: CrossFit WOD
  • Saturday: CrossFit WOD
  • Sunday: Rest Day

February 11- February 17, 2013

  • Monday: CrossFit WOD
  • Tuesday: CrossFit WOD
  • Wednesday: Speed work (5 miles, 41:57)
  • Thursday: Rest Day
  • Friday: 5k run (26:05), CrossFit WOD
  • Saturday: CrossFit WOD
  • Sunday: Rest Day

February 4- February 10, 2013

  • Monday: Off
  • Tuesday: Treadmill Intervals 5k (41:19)
  • Wednesday: 45 min Uphill Treadmill Walk
  • Thursday: Treadmill Intervals 5k (31:01)
  • Friday: Off
  • Saturday: 30 min NTC, 15 min Upper Body Circuit
  • Sunday: CrossFit WOD

January 28- February 3, 2013

  • Monday: CrossFit WOD
  • Tuesday: CrossFit WOD
  • Wednesday: CrossFit WOD
  • Thursday: CrossFit WOD
  • Friday: Off
  • Saturday: Off
  • Sunday: 5k treadmill run (27:17); Hotel Gym WOD

January 21- January 27, 2013

  • Monday: CrossFit WOD
  • Tuesday: 4 mile intervals (35:31)
  • Wednesday: CrossFit WOD
  • Thursday: CrossFit WOD
  • Friday: 2 mile run, 500m row
  • Saturday: Off
  • Sunday: 30 min Biceps & Triceps, pullups, 30 min elliptical intervals

January 14- January 20, 2013

  • Monday: CrossFit WOD
  • Tuesday: 30 min Chest & Biceps, 2 mile run (18:19), 20 min elliptical intervals
  • Wednesday: CrossFit WOD
  • Thursday: Rest Day
  • Friday: 4 mile run (36:21), CrossFit WOD
  • Saturday: CrossFit WOD
  • Sunday: Rest Day

January 7- January 13, 2013

December 31- January 6, 2013

  • Monday: 45 min Back & Shoulders, 35 min Elliptical, 10 min Bike
  • Tuesday: Rest Day
  • Wednesday: Sick
  • Thursday: Sick
  • Friday: 30 min Biceps & Triceps, 20 min Bike
  • Saturday: Rest
  • Sunday: Rest

December 24- December 30, 2012

  • Monday: 60 min Power class, 20 min Elliptical
  • Tuesday: Rest
  • Wednesday: Rest
  • Thursday: 50 min Biceps/Triceps, 20 min Elliptical, 4 min planks
  • Friday: Physical Therapy, 15 min Arc Trainer
  • Saturday: 5 min arms circuit, 5 min cardio circuit
  • Sunday: Rest

December 17- December 23, 2012

  • Monday: Physical Therapy, 30 min Elliptical, 30 min Legs
  • Tuesday: 45 min Elliptical, 15 min Bike
  • Wednesday: 30 min Elliptical, 30 min Back & Biceps
  • Thursday: 10 min Arc Trainer, 10 min Legs
  • Friday: Off
  • Saturday: Off
  • Sunday: 30 min Back & Biceps, 2.0 mile run (19:10), 26 min Elliptical, 10 min Bike, 4 min planks

December 10- December 16, 2012

  • Monday: Physical Therapy
  • Tuesday: 20 min Back & Biceps, Squats & Pushups Tabata, 60 min Elliptical
  • Wednesday: Physical Therapy, NTC 30 min Circuit
  • Thursday: 30 min Elliptical, 25 min Chest & Triceps
  • Friday: 45 min Spinning, 15 min Shoulders
  • Saturday: Off
  • Sunday: 5 min Elliptical, 20 min Back & Biceps

December 3- December 9, 2012

  • Monday: Physical Therapy
  • Tuesday: Off
  • Wednesday: Back & Biceps, 60min Arc Trainer, 10min bike
  • Thursday: PT, 45min NTC Cardio Circuit, 15min NTC Abs
  • Friday: Off
  • Saturday: 45min Elliptical, Abs/Stretching
  • Sunday: 15min Tabata, 15min NTC Butt Buster

November 26- December 2, 2012

  • Monday: Physical Therapy
  • Tuesday: Off
  • Wednesday: Back & Biceps, 30min NTC, 37 min bike
  • Thursday: 3 mile run (25:50), 30min Bike
  • Friday: Off
  • Saturday: 1.5 mile run, 15min NTC Yoga
  • Sunday: Off

November 19-25, 2012

  • Monday: Physical Therapy
  • Tuesday: 60min bike, 15min NTC abs, stretching
  • Wednesday: 30min bike, Back & Biceps, Bosu ball balance
  • Thursday: Off
  • Friday: 35min bike, 30min Chest & Triceps
  • Saturday: 30min walk
  • Sunday: Spinning class, 25min shoulders & legs, Bosu ball balance

November 12-18, 2012

  • Monday: Physical Therapy
  • Tuesday: Off (travel day)
  • Wednesday: 30 min NTC Fighter Fit
  • Thursday: 15 min elliptical, (10,9,8,7,6,5,4,3,2,1) WOD of burpees, squats, push ups, sit ups, 6.01 mile run (55:42)
  • Friday: 15 min NTC stretch workout
  • Saturday: Off
  • Sunday: Philadelphia Half Marathon (2:02:04)

November 5-11, 2012

  • Monday: Physical Therapy
  • Tuesday: Off
  • Wednesday: Physical Therapy
  • Thursday: Off
  • Friday: 5k treadmill(23:12), Invisible Fran (21-15-9 squats, push ups)2:02min
  • Saturday: AFCEA 5k (22:36)
  • Sunday: off

October 29- November 4, 2012

  • Monday: Speed work (5 x 1k) 6.0 miles 58:01, Home WOD, 10 min Bike
  • Tuesday: Off
  • Wednesday: Tempo run 5.1 miles 43:28
  • Thursday: Home WOD
  • Friday: Off
  • Saturday: Off
  • Sunday: Off

October 22-28, 2012

  • Monday: Off
  • Tuesday: Speed work (8 x 400m) 5.01mi, 44:06
  • Wednesday: Strength Training (Biceps & Shoulders), Elliptical
  • Thursday: Off
  • Friday: Off
  • Saturday: Off
  • Sunday: Off

October 15-21, 2012

  • Monday: Off
  • Tuesday: Strength Training (Arms, Back, & Abs)
  • Wednesday: Strength Training (Chest, Shoulders, & Abs), 30min Elliptical
  • Thursday: 45min Elliptical
  • Friday: Off
  • Saturday: Off
  • Sunday: Off

October 8-14, 2012

  • Monday: Off
  • Tuesday: 5.1 mile tempo (44:10)
  • Wednesday: 5.25 mile speed work (46:12)
  • Thursday: 20 min elliptical, biceps
  • Friday: Off
  • Saturday: Off
  • Sunday: Off

October 1-7, 2012

  • Monday: 6.02 mile run (51:45), 15 min bike, 15 min elliptical, abs, chest/biceps
  • Tuesday: Off
  • Wednesday: 6 mile speed work (53:29)
  • Thursday: Off
  • Friday: 45 min elliptical, 15 min bike
  • Saturday: Arms Circuit
  • Sunday: Off

September 24-30, 2012

  • Monday: Off
  • Tuesday: Chest & Triceps
  • Wednesday: 2 mile run
  • Thursday: NOTHING 😦
  • Friday: NOTHING 😦
  • Saturday: NOTHING 😦
  • Sunday: NOTHING 😦

September 17-23, 2012

  • Monday: 10.1 mile LR
  • Tuesday: 3 mile run, 15 min NTC Arm Ripper, 15 min NTC Abs
  • Wednesday: 6 mile tempo (48:35)
  • Thursday: 3.1 mile speed work (27:01), Biceps
  • Friday: Off
  • Saturday: Off
  • Sunday: 17 mile LR (2:32:50)

September 10-16, 2012

  • Monday: 30min NTC circuit, 15min Bike
  • Tuesday: Speed work, 6.25 miles (56:01)
  • Wednesday: Off
  • Thursday: 1 mile run, Biceps & Shoulders circuit
  • Friday: Off
  • Saturday: Off
  • Sunday: Off

September 3-9, 2012

  • Monday: 15.1 miles (2:25:44)
  • Tuesday: Bike (30min); Biceps & Shoulder Circuit
  • Wednesday: Speed Work, 7 miles (1:04:24)
  • Thursday: Tempo, 4 miles (35:10); Triceps
  • Friday: Off
  • Saturday: Off
  • Sunday: 16.23 miles (2:30:06)

August 27- September 2, 2012

  • Monday: OFF
  • Tuesday: 30min NTC/ 30min elliptical
  • Wednesday: 6.25 miles 400m speed work
  • Thursday: 2.33 miles (21:20), NTC 15min circuit
  • Friday: OFF
  • Saturday: 4.11 miles (33:36)
  • Sunday: OFF

August 20-26, 2012

  • Monday: NTC 45 minute Get Lean
  • Tuesday: 6 mile run (51:55)
  • Wednesday: Track Circuit
  • Thursday: 6.1 mile run (53:54)
  • Friday: OFF
  • Saturday: OFF
  • Sunday: Wildwood Half Marathon (2:04:21)

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