29 Questions

Stolen from Ashley!

1. What are you wearing?

Chambray shirt, coral jeans, and flip flops!

2. Ever been in love?

Yes…

3. Ever had a terrible breakup?

Oh yes…. (can you sense a bad subject?)

4. How tall are you?

5’5”

5. How much do you weigh?

128 lbs

6. Any tattoos?

12

7. Any piercings?

Ears, although you can still see where I had my bell button pierced. That ish is never going away!

8. Favorite song?

Bruce Springsteen’s “Tunnel of Love” AND Billy Joel’s “Downeaster Alexa” AND George Strait’s “Run”

I am not good at making decisions.

9. Quality you look for in a partner?

Umm… Must be willing to stay in on a Saturday night and watch movies and eats lots of popcorn. Also, MUST ALWAYS want to get dessert at restaurants and share with me.

10. Favorite quote?

Look at my “WORDS” board on Pinterest. I have probably pinned 478473298749382 quotes in the last few months. Hard times.

11. Favorite actor?

For looks purposes, Chris Evans aka Captain America. I dream that we are married many times.

SERIOUSLY!?

When it comes to my favorite actor for talent purposes, I LOVE LOVE LOVE Anna Kendrick. She also seems like the funniest, coolest person ever.

12. Loud music or soft?

Probably loud more often than soft.

13. Where do you go when you’re sad?

To CrossFit… these people make me happy 🙂

MAAC Photo booth fun

MAAC Photo booth fun

14. How long does it take you to get ready in the morning?

It takes me about 12 minutes to get ready but if I am making breakfast, tack on another 20 minutes.

15. Ever been in a physical fight?

I’ve either successfully punched a guy or attempted to my sophomore/junior year of college and have also been kicked out of the bar for doing so. Somehow I have always managed to get back into the bar, once through a bouncer’s legs.

16. Turn on?

Athletic/muscles and being able to fix my car. Money saver!

17. Turn off?

Sleeveless shirts.

18. Fears?

The dark. Yup.

19. Last thing that made you cry?

Homeward Bound.

20. Last time you said you loved someone?

Probably to Alyssa…

Normal one of Alyssa and I

Girlfriends

21. Meaning behind your YouTube Name?

Do I even have a YouTube name?

22. The relationship between you and the person you last texted?

Alyssa, aka roomie, aka girlfriend

23. Favorite food?

Pizza!

Pete & Elda's. All for me, none for you.

Pete & Elda’s

24. Place you want to visit?

Hawaii, Mexico (20 days!), Italy

25. Do you have a crush?

Chris Evans… see above.

26. Last time you kissed someone?

Wayyy too long ago.

27. Last time you were insulted?

No idea. But I am sure that person got punched in the face.

28. Favorite piece of jewelry?

My anchor ring from Clare!

clare

Really bad quality.. my B

29. Who should answer these questions next?

Whoever else is bored!

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Weekly Workout Wrap Up (4/7-4/13)

W3

 

Monday 4/7

  1. Strength: Work up to 1RM Clean and Jerk
        1. 130# PR!
  2. Weighted Pullups
        1. 2 w/ 18# kettlebell
  3. 12 min AMRAP of 7 toes to bar, 7 power cleans @ 95#, 7 burpees, 7 kettlebell swings 45#
        1. 6+1

Tuesday 4/8

  1. 2 miles 15:38
  2. Sprints
        1. 800m@ 6:32 pace, 600m @ 6:18, 400m @ 6:09, 200m @ 5:46, 400m @ 6:12, 600m @ 6:19, 800m @ 6:31, 600m @ 6:18, 400m @ 6:09, 200m @ 5:45
        2. 3.64 miles total, 30:15
  3. 7 min AMRAP of 7 pull-ups, 7 pushups
        1. 10+7 Rx

Wednesday 4/9

  1. 400m warm up
  2. 5 rounds of 400m run, 2 rope climbs, 10 ring dips
        1. 22:29 Rx

Thursday 4/10

  1. 800m warm up
  2. Strength: Overhead Squat
        1. 4@ 65#, 6@ 65#, 10@ 65#
  3. Strength: Snatch
        1. 2 @ 75#, 3 @ 75#, 3 @ 75#
  4. 10 min AMRAP of 5 box jumps 20″, 10 kettlebell swings @ 35#, 15 abmat situps
        1. 8+20 @ 24″, 45#

Friday 4/11

  1. REST DAY

Saturday 4/12

  1. Mid Atlantic Affiliate Challenge competition Day 1 hosted by CrossFit Syndicate (Post about the competition to come)
  2. 800m run
MAAC Photo booth fun

MAAC Photo booth fun thanks to Super Cleary Photo

IMG_6961

Sunday 4/13

  1. Mid Atlantic Affiliate Challenge competition Day 2

Weekly miles– 6.89
2014 miles- 128.22

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Speed Work (plus Giveaway winner)

As I have mentioned previously, I am trying to run more seeing as if I have a half marathon scheduled for the end of the month that I wanted to PR. My goal has changed slightly since I haven’t been running much and I hope to just be within a few minutes of my PR and honestly, I don’t think I will PR. My PR is on this course, a very flat and fast course, at 1:44:12 which I got last year. I am hoping to be in the 1:45-1:47 range this year but we shall see because we know unknown factors can always show up on race day.

Although my weekly mileage is rather low (ugghhh 10 miles if I am lucky), my speed work has been on point. If I could do speed work every day, I would. I HATE HATE HATE tempos and lately have not had the time or energy to start (let alone finish) a long run. I am hoping the speed work pays off when I am running a longer distance at a slower pace and maybe I will PR (wishful thinking)!

Anyway, last night I did an awful but great speed workout at CrossFit. And by “at CrossFit” I mean I did the scheduled WOD then ran sprints around the perimeter of the industrial park we are located in. I wanted to quit by the 3rd interval but I trucked on! Its a lung burner but it’s a goodie.

speedworkladderAnd now onto the winner of the Reebok Spartan Race entry. The lucky winner is:

spartanwinnerSeth, please email me to claim your entry at ritsa(dot)karakanas(at)gmail(dot)com!

For all others, don’t forget the 15% discount code to any Spartan Race in the US!

Who else likes speed work as much as me? Share your workouts!

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Weekly Workout Wrap Up (3/31-4/6)

First and foremost, don’t forget to enter my giveaway for a FREE entry into any Reebok Spartan Race. {Make sure to use the rafflecopter link to be entered, as well as, responding to the rafflecopter question in the comments!}

W3

Monday 3/31

  1. 800m warm up
  2.  CrossFit Open 14.5
        1. 15:42 Rx
  3. 5 rounds of 20 abmat situps, 15 deadlifts (125#), 10 pullups
        1. 10:57

14.5

Tuesday 4/1

  1. 1 mile warm up
  2. Strength: Front Squat
        1. 5 @ 35#, 8 @ 65#, 8 @ 75#, 8 @ 85#, 5 @ 95#, 5 @ 105#, 3 @ 115#, 3 @ 120# (3RM PR!)
  3. 4 rounds of 200m run, 12 toes to bar, 12 box jumps (20″)
        1. 7:59 Rx
  4. 8x300m sprints with 60 sec rest
        1. 1:10.33 (6:17 pace), 1:07.09 (6:00), 1:09.45 (6:13),  1:04.78 (5:48), 1:05.59 (5:52), 1:04.54 (5:46), 1:02.80 (5:37), 1:03.9 (5:43)
        2. .63 cool down, 4:42.16 (7:27 pace)

Wednesday 4/2

  1. 800m warm up
  2. 5 min AMRAP of 15 kettlebell swings (35#), 10 burpees
        1. 92 reps with 45# KB
  3. Wait 2 minutes then 5 min AMRAP of 10 shoulder to overhead (65#), 20 double unders
        1. 125 reps
  4. Wait 2 minutes then 5 minutes of :30 on, :30 off row for calories
        1. 54 calories
  5. 3x1200m with 2 min rest
        1. 5:08.36 (6:54), 5:06.85 (6:52), 5:07.97 (6:53)

Thursday 4/3

  1. 1 mile warm up
  2. Morning session:
        1. 18 EMOM of 2 rope climbs (minute 1), 5 hang power cleans (minute 2), 20 abmat situps (minute 3); repeat
        2. Complete with 1 missed RC, 95# cleans
  3. Evening session:
        1. EMOM 1 Thruster 75#, 5 pullups; add 1 thruster each minute
          1. Made it through 8 minutes then quit
        2. Core work

Friday 4/4

  1. Strength: Overhead Squats
        1. 8 @ 35#, 6 @ 55#, 8 @ 65#, 5 @ 65#, 3 @ 75#, 3 @ 80#, 2×3 @ 85#
  2. AMRAP 8 of 2 wall balls 14#, 2 box jumps 20″; add 2 of each per round
        1. 145 reps

Saturday 4/5

  1. 400m warm up
  2. For time: 400m run, 25 pullups, 25 handstand pushups, 400m run, 20 pullups, 20 HSPU, 400m run, 15 pullups, 15 HSPU, 400m run
        1. 16:43 with 1 abmat for HSPU since my triceps are weak!!!
  3. 12 EMOM of 20 abmat situps on even minute, 5 burpees and 10 kettlebells swings (45#) on odd minute

Sunday 4/6

  1. REST DAY

Weekly miles– 9.01
2014 miles- 121.33

 

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Reebok Spartan Race (and GIVEAWAY)

If you have been here before (here being my blog), you know I am an avid CrossFitter and runner. I love signing up and training for races, as well as, competing in CrossFit competitions, both as an individual and a team/partner. Reebok is a HUGE sponsor of CrossFit (see Reebok’s own CrossFit apparel) and both pairs of sneakers I wear for CrossFit are Reebok (and not to mention half of my wardrobe).

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Reebok Nano 3.0

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Reebok Lifters

Anyway, what better way to test out my CrossFit (and running) skills than by running the Reebok Spartan Race? I have wanted to do one for awhile and I think (keyword being “think”) I got pulled into doing the Spartan Trifecta with some CrossFit buds. What does that mean? It means I would run the Spartan Sprint (3ish miles and 15+ obstacles), Spartan Super (8ish miles and 20+ obstacles), and Spartan Beast (12ish miles and 25+ obstacles) all in ONE year. Oy vey.

spartanrace

If you don’t know anything about the Reebok Spartan Race series, below is a little schpeal from Spartan Race’s website…

spartanrace2

And because I am not a big enough shoe whore (excuse my french), I now need the new Reebok All-Terrain Series shoe. These shoes were built for trails and obstacle courses and actually have drainage ports for water! Last time I ran an obstacle course, I donated my shoes afterwards because they were so wrecked from mud/water/etc. but that won’t happen with the all-terrain series shoe! Aren’t they sweet looking?

spartanrace3You can buy these bad boys here.

And now for the giveaway. One lucky winner will earn a free entry into a Spartan Race of their choice. Spartan Races are held all over the country, as well as all over the world. For a list of events, check out Reebok Spartan Race Events. Entries are made through Rafflecopter and end on Wednesday, April 9th!

a Rafflecopter giveaway

I also have a 15% discount code that will work one time for any open heat (non-confirmed start time) in any 2014 Spartan Race in the continental US. Click the image below!

spartanrace4

Don’t forget to comment below (and confirm through Rafflecopter) to be entered into the giveaway!

What spartan race distance would you sign up for and where!?

 

Posted in CrossFit, Fun, running | Tagged , , , , , | 14 Comments

Weekly Workout Wrap Up (3/24-3/30)

W3

Hello friends! Sorry for the lack of posting lately. I would same I have been extremely busy but that would be a lie. Besides work, running, and CrossFit, I don’t do much but I swear they do take up a lot of my time. I, however, have more posts planned for this week besides just my weekly workouts. I promise!

Monday 3/24

14.4

  1. Morning session: 14.4 redo
        1. 180 reps (11 more than the Friday before)
  2. Evening session
    1. Shoulder Press- work up to 1RM
        1. 8@35#, 8@55#, 8@55, 5@65, 5@65, 5@70, 3@75, 3@75, 1@80, 1@85
    2. 21-18-15-12-9-6-3 kettlebell swings (35#), unbroken double unders, burpees
        1. 15:36 (burpees weren’t all unbroken, 45# KB)

Tuesday 3/25

  1. 1 mile warm up on treadmill (7:50)
  2. 3.11 miles outside (22:36)
        1. 7:28, 7:10, 7:12, .11@ 7:15
  3. 5 rounds of 8 squat clean thrusters (65#), 3 bar muscle ups
        1. 9:58, subbed 9 chest to bar pullups instead of muscle ups

Wednesday 3/26

  1. Treadmill Speed work
        1. 1 mile @ 8:49, 4 x 200m @ 6:31 with 1:30 jog/walk, 4 x 400m @ 6:44 with 2:00 jog/walk, 2 x 1000m @ 6:58 with 3:00 jog/walk, .57 cool down @ 8:23
        2. Total: 6 miles, 52:18
  2. METCON
    1. AMRAP 5 of 10 box jumps (20″), 10 hand release pushups
        1. 6+16 Rx
    2. 2 min rest
    3. 5 rounds of :30 on/ :30 off Row
        1. 774m
  3. Back Squat- 2 reps EMOM @ 75-80% of max
        1. 125#

Thursday 3/27

  1. Snatch Grip (wide) deadlift
        1. 5 @ 85#, 5 @ 115#, 5 @ 145#
  2. 7 rounds of 5 power snatch (95#), 15 lateral jumps over the bar, 20 abmat situps
        1. 10:56 with 75# snatches

Friday 3/28

  1. Rest Day

Saturday 3/29

  1. CrossFit Hatem Sprint to Spring Event
    1. WOD 1: 21-15-9 deadlifts (155#), Box jumps (20″)
        1. 4:24 Rx
    2. WOD 2: 12-9-6-9-12 Power cleans (95#), Toes to bar
        1. 7:27 Rx
    3. WOD 3: 3 rounds of 250m row, 10 Snatches (65#)
        1. 6:26 Rx

Sunday 3/30

  1. Rest Day

Weekly miles– 10.11
2014 miles- 112.32

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