Weekly Workout Wrap Up (CFGT 2014 Wk6)

Monday 9/23 Box Squat: Work up to 1RM 1@135, below parallel 3x6 (climbing) front squats 6@85, 6@95, 4@105 3x max reps of Glute Ham Raises 5, 6, 7 reps AMRAP 10 300m row, 30 abmat situps 4 rounds + 170m 7.2 mile run (59:46) Lurong Paleo Challenge WOD 2: 100 burpees, 100 kettlebell swings 11:41…

Weekly Workout Wrap Up (5/13-5/19)

Monday 5/13 Treadmill Speed Work (6 miles, 52:31) 1 mile warm up @ 9:13min/mi, 2x400m @ 6:58, 1x500m @ 7:04, 1x600m @ 7:09, 2x700m @ 7:14, 1x600m @ 7:09, 1x500m @ 7:04, 2x400m @ 6:58, 1 mile cool down @ 8:57. 100m walk RI between each interval NTC Shawn Johnson Stretch Guide - 15 minutes…

Weekly Workout Wrap Up (4/1-4/7)

Monday 4/1 CrossFit WOD Tuesday 4/2 Speed Work (5.75 miles, 49:56) 1 mile warm up, 3x1600m (200m walk, 200m job RI), 1 mile cool down Wednesday 4/3 CrossFit WOD- Worked on Squat Cleans and PR'ed at 85# Thursday 4/4 "Tempo" (8.01 miles, 1:08:12) My 7 mile tempo turned into 8 miles since I am horrible…

Weekly Workout Wrap Up (3/25-3/31)

Monday 3/25 CrossFit WOD Tuesday 3/26 Speed Work (6 miles, 52:59, 8:49/mi avg) 1 mile warm up at 9:13, 8x400m at 7:47 with 400m RI at 9:13, 1 mile cool down at 9:13 Wednesday 3/27 Treadmill run (2 miles, 17:31, 8:45/mi avg) CrossFit WOD Thursday 3/28 Tempo Run (6 miles, 49:44, 8:17/mi avg) Splits: 8:08,…

Weekly Workout Wrap Up (2/25-3/3)

  Monday 2/25 CrossFit WOD   Tuesday 2/26 Row 3000m- 15 minutes Run 1 mile - 8:09 Elliptical- 10 minutes Wednesday 2/27 CrossFit WOD   Thursday 2/28 Rest Day Friday 3/1 Treadmill Intervals- Start at 9:13 pace and increase by .1mph every 1/4 mile until 3 miles then increase by .1mph every .1mi until 30:00…

Long Run Sunday {and bubble buns}

I can officially say I have FINALLY run a long run for the first time in at least 4 months (not including half marathon sunday in November). YAY!! Over the last few months while nursing an injury, I have ran a few miles here and there each week with the longest run being about 5…