Posts Tagged ‘Weekly Workouts’

Monday: Rest Day

Tuesday: CG Workout

Warm-Up: Annie 50-40-30-20-10 double unders and ab mat Sit-ups. 

I busted out my new speed rope for the first time and found that I’m extremely rusty with double unders.  I’ve been forced to stick with singles recently due to my wrist, after finishing 50 double unders painfully slow (I couldn’t string them together due to the brace on my wrist) I ditched the brace and was able to rattle off a few consecutive DUs.  My original goal was to complete the workout without doing any singles, but I abandoned that during the round of 30 as it was taking far too long.

Total Annie time: just under 16 minutes.

Workout: 3 Rounds

15 Deadlifts

15 Handstand Push-ups

15 Toes to Bar

I did the deadlifts at 125 (which I’m pretty sure is the heaviest I’ve ever done!! I typically put on 115).  It’s also the first time I’ve ever used 45 pound plates!  Completing 45 at this weight was a challenge but I was determined to get through the reps.

A handstand hurt too much so I tried pike push-ups but I didn’t trust my balance on my fist, so I dropped down and did some push-ups on my toes before retreating to my knees. 

Wednesday: 4 mile run.  Originally my plan was for 5 miles, but it was so windy (gusts up to 30 mph) I decided to cut the run a little short.  At times I felt as though I was running in place and others I felt as though someone was pushing me from behind.  My legs were cooked after the run so I spent the evening form rolling and tiger tailing. 

Thursday: Crossfit

Warm Up: 3 Rounds

8 Handstand Push Ups (I did pike push-ups)

20 Hollow Rocks

8 Ring Dips

Strength: 1 rep Push Press Max

Metcon: 14min AMARP

30 Double Unders

200 foot Famers Carry (20 10ft laps, so we had to keep turning around)

10 Shoot throughs with push-up and dip

This workout was much more difficult than it looked.  I made it through everything once and the double unders and push-up/dips two full times.  On the second set of farmers carries I decided to up the ante and carry 2 24kg kettlebells vs the 2 16kg kettlebells I carried the first round.  With the 24kgs I had to stop and adjust my grip about every 20 feet so it was slow going.  I made it about 160 feet before time ran out. 

1 Mile Recovery Run

Friday: Crossfit

Hero WOD: Lumberjack 20

20 Deadlifts (165 was the suggested RX, I did 135)

400m Run

20 Kettlebell Swings (24kg was RX, I tried this weight and couldn’t do it, I worked my way down until I got comfortable with the 18kg)

400m Run

20 Overhead Squats (holding the bar overhead bothered my wrist so I did 30 squats with a weighted plate)

400m Run

20 Burpees

400m Run

20 Chest to Bar Pull-ups (I did 20 pushups and 20 dips)

400m Run

20 Box Jumps

400m Run

20 Dumbbell Squat Cleans (I did one handed squat cleans with a kettlebell, I was running short on time so I just grabbed the closest kettlebell, not sure of the weight).

There was a 30 minute cut off for this workout, I finished in 29:57.  The only reason I managed to finish is because on the last 400m run there was a guy right behind me who I was determined not to let pass me.  He didn’t!  But then again he had no idea we were “racing”.  Regardless, I finished the last 400m as a sprint leaving me a little less than 2 minutes to catch my breath and complete 20 cleans. 

Saturday: My plan was to get up early and run, but when I got up early it was 25 degrees and windy.  Instead of running I headed to open gym and completed the following workout I found on crossfit.com:

Row 1000m

20 GHB Sit-ups

Row 750m

40 Toes to Bar

Row 500m

60 Sit-ups

I was tired and sore from the previous two days workouts, the row felt terrible and very forced.  Which it was because I had no desire to row, I kept trying to talk myself to downgrade the distances (750, 500, 250).  I managed to stick it out, and really pushed myself so I could get the rowing done faster and off the erg.

Instead of the toes to bar I ended up doing 20 lemon squeezers and 20 hollow rocks.  I have yet to get toes to bar so I figured I’d get a better workout substituting the movement.

Sunday: Rest Day!


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So a lot has changed since my last post. I’m no longer taking part in the Crossfit Open as I slipped on ice and busted my wrist shortly after completing the first workout.

I’ll give you a moment or two to get over the shock that I did something clumsy.

Luckily I didn’t break my wrist but it seems to be healing rather quickly at a snail’s pace and slowly regaining strength. So lifting has pretty much been out, just as I was becoming more comfortable with it. One would think I’d used this to my advantage and focus on running, considering I have big half marathon aspirations for this year.

But that’s not really the case.

I’ll be completely honest, as much as I say I love running, I’m a fair weather runner. If it’s cold, windy or rainy the odds that you’ll find me hitting the pavement are slim to none. I have enough trouble staying upright (see above) that the added challenge of ice and slick sidewalks is one I cower too.

Getting back into running hasn’t been as smooth as I had hoped. While I feel a lot faster than I was in the fall, building up the distance has been a hard fought battle. I find myself getting bored with running or sprinting for a period and then having to stop and catch my breathe. I’m registered for a half marathon at the end of May, so I’m hoping with the nicer weather I’ll be more motivated to lace up and hit the streets.

I’m grateful that I’m still able to work out with this injury, workouts for the past couple of weeks have consisted mainly of lower body and ab exercises. Both of which will hopefully make me a stronger runner.

And maybe improve my balance!

Monday: Rest Day.

Tuesday: Crossfit Bootcamp. I had to alter some of the exercises for my wrist. The pushups and ledge dips were done on fist (as it hurts to put pressure on my palm) and wall balls were done with a 10 pound ball, I didn’t dare to try catching the ball so I let it drop each time and reset.

For time:
30 Burpees
40 Kettlebell swings
50 Ab mat situps
800M Run
30 Wall Balls
40 Box Jumps
50 Ledge Dips
800M Run
30 Walking Lunges
40 Kettlebell Twists
50 Pushups
400M Sprint

Wednesday: Crossfit
400M Sprint
6 minute AMRAP: 5 Pullups, 10 pushups, 16 squats

4 Rounds:
3 Sots Press
10 Bent over rows
12 Overhead Step-ups with 25 pound weight (these were killer)

4 Rounds for time:
9 Power Cleans (I did deadlifts)
18 Lateral Bar Hops
9 Floor Wipers

Thursday: CG Workout
Double under warm up
4 Clean and Press
8 Deadlifts
12 Front Squats (I did weighted squats)

Since this was my first time back lifting I just used a 35 pound bar with no weight. I felt pain when trying to do the front squats so I switched and did weighted squats.

Friday: Crossfit Open Gym
5 Rounds
8 Kettlebell Swings (16kg)
8 GHB Sit-ups

18 Minute AMRAP
10 Deadlifts (85 pounds)
400M Sprint

A couple hours later I decided to take advantage of the nice weather and headed out for a 4 mile run.

Saturday: 5 mile run. My legs were pretty spent, all of my workouts for the last couple of weeks have been leg focused, but I was able to make it 5 miles with a couple walk/stretch breaks.

Sunday: Rest Day

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Hey There!

How’s everyone doing today?

First and most exciting my rib/intercostal is back to normal! Last week, for the first time in 3 weeks, I was able to return working out. Over the last couple of weeks I had attended open gym a few times and did a few workout videos at home to test the area and make sure there was no pain.

The final test came shoveling my car out after Nemo last weekend. I was nervous the weight of the snow and the hours spent shoveling would set me back. This is what I was dealing with:

View of my car on Saturday morning.  Taken from the warmth of the lobby, there was no way I was dealing with that while it was still snowing.

View of my car on Saturday morning. Taken from the warmth of the lobby, there was no way I was dealing with that while it was still snowing.

Front of car on Sunday morning, when I finally decided to get my act together and shovel instead of going to the bar.

Front of car on Sunday morning, when I finally decided to get my act together and shovel instead of going to the bar.

Luckily, the snow wasn’t too heavy and I got some help from a friend and a plow. The entire job only took 45 minutes!

After giving my body a couple extra days to recover and ensure there was no pain– just in case – I hit up crossfit for the first time last Wednesday. I scaled it back with the weights and modified some of the exercises in an effort not to push it too hard too soon.

Thursday morning I met up with a friend to work out before work, we did a workout he created of burpees and cleans. The burpees went a little slower than I would have liked, many breaks were taken, but overall I was pretty happy with my fitness level. I thought it would have been much worse giving that I had taken the last three weeks off.

Friday afternoon, I hit up crossfit once again. For a workout that included death by burpees: 24 minutes, the first minute you do 1 burpee and have the rest of the minute to rest, the 2nd minute you do two burpees and so on. I made it to 13 minutes before switching over to ab mat sit-ups.

Before the workout started my goal was to make it to round 12, after barely completing round 13 I really wanted round 14, but my arms weren’t having it.

Saturday morning I went to open gym and completed a 3,6,9…21 ladder of deadlifts and pull-ups. Once again I scaled down weight (85 pounds for the deadlifts) and used a bigger band for the pull-ups. I took more breaks than I would have liked to complete the pull-ups. I feel as though I lost a lot of strength over the last couple of weeks, but regardless I’m just happy to be working out again.

Second and almost as exciting, during Thursday’s warm-up, I did my first double under. After whipping myself with the jump rope numerous times I finally got the rope to go around twice for one jump.
Friday I showed up to the gym a little early to practice double unders before class started. It took a solid 10 minutes of attempts before I finally got my second. I was ready to call it quits and designate that one double under as a fluke. By the time class started I was able to complete a double under and keep the rope going, stringing together single, single, single, double, single, single, single double.

Saturday and Monday at open gym I worked on double unders some more and can now complete single, double, single, double, single, double…

I have yet to be able to string together two double unders in a row, but I’m confident with some more practice it’ll happen soon.

I’m fully aware that these workouts might not qualify as taking it easy or that working out 4 days in a row isn’t really easing back into workout schedule. I waited until the pain had completely subsided before I attended a class again and scaled down the weights considerably (as considerably as one can considering I don’t use very heavy weights to begin with). I tested each exercise on my own before attempting to do multiple sets in class and promised myself that I would stop at the first sign of pain.

So there you have it, first week back was a success, no pain and a new trick!!

Good thing, because half marathon training is scheduled to start next week!


Your turn: what workouts have you been rocking lately?!

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How is everyone doing today?  Did you have a fabulous weekend?  I’m working on recovering from my weekend.

After giving my body a break from working out the week following the marathon, I was excited to get back into it last week in hopes of retaining some of my cardio while adding strength training.   As you may recall I put together the following schedule:

Workout Schedule for the week of November 26th:

Monday: Run

Tuesday: Yoga

Wednesday: Jillian Michael’s No More Trouble Zones DVD

Thursday: Run

Friday: Off

Saturday: Crossfit

I nailed Monday, Tuesday and Saturday, while taking Wednesday – Friday as rest days.  I don’t feel guilty at all in missing the workouts.  I thoroughly enjoyed the extra relaxation whether it came in the form of sleeping in, occupying the couch or catching up with friends. 

I practically ran home from work on Monday in anticipation of lacing up my sneakers for the first time since the marathon.  I couldn’t wait to see how my first non-training run over 4 months would feel.  Would I feel light, fast and free?  Would I finally get the runner’s high from the marathon? 

Since it was cold and I was in a time crunch with a conference call in one hour, I decided I’d only go 3 miles but I’d make it a hilly 3 miles.  My legs were tight when I started off and with the first big hill less than half a mile in I struggled with the climb and cursed myself for choosing this route.    

Despite the tight legs it felt great to be running.  The first 2 miles were tough but uneventful.  My legs finally loosed up a bit after the second mile and I felt as though I finished really strong.  I quickly showered, threw dinner together in the remaining time then stretched and foam rolled while on the call. 

Tuesday I hit up my local yoga studio for their hot yoga class.  Yoga has been a bit of a struggle lately as I’ve lost a lot of flexibility and some of the poses HURT!  Poses like Warrior 1 cause my legs to shake and I find myself counting down the minutes to corpse pose.   

My yoga struggles were instantly rewarded as I my legs felt 1000X better on my walk home.  For the first time in months I had to try to keep up with how fast my legs wanted to go! 

Saturday marked my first crossfit class in over 6 months!  I was equally parts excited and nervous as I walked into Avalon’s new location.  They did an amazing job designing the new gym.  The workout itself was pretty kick ass, it was composed of 2 WOD’s for time.

WOD #1: 6 Rounds

18-15-12-9-6-3 Box Jumps

3-6-9-12-15-18 Kettlebell Swings

10-10-10-10-10-10 Body Weight Ring Rows

10-10-10-10-10-10 Walking Lunges

WOD #2: 6 Rounds

18-15-12-9-6-3 Pull Ups (I did jumping pull ups)

3-6-9-12-15-18 Burpees

20-20-20-20-20-20 Ab Mat Situps

I completed the workout in 34:29 minutes. 

I love workouts like this that have a bunch of different exercises, while all Crossfit workouts provide a full body workout, I fell as though I really feel it during this type of workout.  It’s probably all in my head, but I feel more accomplished after finishing a variety of exercises.

Just as expected, I’m really feeling this workout 2 days later! 

Workout Schedule for the week of December 3rd:

Monday: Run

Tuesday: Crossfit

Wednesday: Run

Thursday: DVD workout

Friday: Rest

Saturday: Crossfit

Sunday: Run or Yoga

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At this point I’m just one week away from tapering!  Although I still have 40+ miles between me and the taper I’m really looking forward to decreasing my mileage. 

I was able to lasso some of the positive energy from last weekend’s 18 miler to inspire me to lace up my sneakers a couple times last week.  For a few days running became fun again, I was happy to be out there running. 

The benefits of taking some time off two weeks ago are a distant memory as my body is just as tired again.  I keep reminding myself that it’s just a few more days of this and on November 18th when I’m standing at the starting line (or 18 miles in) I’ll be glad for all the times I didn’t skip a run, through in an extra hill or pushed myself to go one more mile. 

Monday: 5 miles.  I was surprised by how loose my legs felt after running 18 miles just two days before.  I ran my typical loop around the river, it felt as though I was running a fairly decent pace with little effort.  I was pumped that this was my 2nd training run in a row that felt amazing.

Tuesday: What a difference a day can make.  I wasn’t feeling too hot when I got out of work and was absolutely dreading running.  So instead I took the night off, hung out on the couch and ate ice cream, because that’s the best thing for a potential sore throat.

Wednesday: I needed to get a 9 miler in, but due to the miniscule number of daylight hours that I’m not at work this is very difficult.  So I split this run up and did 4 in the morning and 5 after work.  The morning shift went great but a little over a mile into the evening run my hip flexor started to hurt.  Rather than continue on my current path and risk injury I looped around and ended up doing about 3 and a half miles. 

After the second mile my hip flexor stopped hurting so I did what any smart runner would do, test it out on some hills.  It held up and I felt pretty strong on the hills, when I got back to my condo I decided I should throw in some push-ups and sit-ups to balance out the workout since I haven’t done anything strength related in a long time. 

I was surprised at how easy the sit-ups and push-ups felt, I was able to bang out 50 push-ups (15 on my toes, 35 on my knees) and 75 sit-ups along with a couple minute long planks. 

Jokes on me as my body finally recovered from these on Sunday.

Thursday: 6 mile run.  It was a bit of a struggle to lace up my sneakers but once I did I was happy I put in the effort.  The run wasn’t easy, running twice the day before took its toll.  One would think I’d be bored of running the river by now, but it hasn’t gotten old.  Every night there are tons of people out running and the colorful leaves offer a great backdrop.

Friday: Rest day.

Saturday: 14 mile run.  It was warm (60 degrees at 7am) and muggy on Saturday morning, not ideal running weather but at least it wasn’t sunny.  The run itself was just ho-hum, there were no highs and lows, just lots of consistency.  I was tired and looking forward to the run being over.  We stuck with a similar route to what we’ve covered the last couple of weeks, though I did switch it up a bit to add a couple extra hills. 

Sunday: Yoga class.  My body was absolutely feeling it during this class, everything felt tight and I had no flexibility.  I was in a rush after Saturday’s run so I didn’t stretch as much as I normally do or should have.  Lesson learned!

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Hey there!

How was everyone’s weekend?  Mine was great, lots of relaxing and hanging out with friends.   

Surprisingly running felt easier this week.  I took two constitutive days off mid-week which gave me a nice break and allowed me to rest up for Sunday’s half marathon.  I had been planning to make it to yoga on night after work however my wrist/forearm has been bothering me and I didn’t want to put any unnecessary pressure on it.  This also prevented me from doing any strength workouts.  The extra rest was much needed and my arm is starting to feel better so hopefully I’ll be able to pick it up again this week.

Monday: 5 Mile run before work.  I felt really strong, legs weren’t too tight or sore.  I finished the run in just under 42 minutes so it was differently one of my fastest runs lately.

Tuesday: 4 mile run, once again I felt really strong.  I wish all runs could feel this easy. 

*Before I started marathon training I always assumed that after running a few long runs 3-5 mile runs would begin to feel super easy, this is not the case.

This poem perfectly describes how I felt Wednesday, Thursday and Friday mornings:


Wednesday: My original workout schedule called for a strength day so I was going to do my Jillian Michael’s no more trouble zones dvd but with my arm bothering me I decided that wouldn’t be the best idea.  Rest Day.

Thursday: My original plan was to run 6-7 miles (my training schedule called for 8 but I decided 6 would be sufficient given that I would be running more on Sunday than what was suggested 13.1 instead of 12)It was raining out, running on a cold dark rainy morning is no fun and it’s predicted to be sunny in the 70’s on Friday.  Rest Day #2.

Friday: 6 easy miles after work.  My hamstrings were tight but nowhere as bad as they normally are.  It was a beautiful night, the river was packed with runners and for 6 miles I remembered why I love running.

Saturday: Yoga.  I woke up and my wrist wasn’t bothering me so I decided to try to get some yoga in.  Made it through the entire class without an ounce of pain, however it was eye opening to see how much flexibility I’ve lost.

Sunday: BAA half marathon, recap to follow tomorrow.

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Monday: 6-8 mile run after work.  I was dreading this run all day, I knew I had to complete it, but I had no desire to lace up my sneakers.  As soon as I put on my sneakers my legs instantly felt tired, it was going to be a run full of excuses.  My goal was to run 8 miles but I told myself I would see how I felt while running and take it from there. 

My plan was just to run the river, but there was a pretty strong head wind (I’m assuming head wind is used to describe wind blowing into your face?) and the sun was in my eyes.  So I decided to cut the run at the second bridge rather than keep suffering. 

That was the turning point for the run, I felt as though I really picked up speed (yay tail wind!) and my legs actually felt really good!  I couldn’t feel my left hamstring which was an amazing turn of events considering sometimes I can feel it when I’m sitting or lying in bed.  The miles flew by and I decided I would have no problem doing 8.

Around mile 6 my left hamstring tightened up a lot.  Since I had cut the river portion of my run shower my plan had been to finish the run with a hill and a loop around my neighborhood in an effort to get the extra miles in. 

My left hamstring was not feeling the hill so I revised the plan again and stuck to flat ground.  The run ended at just over 7 miles (there is only so many times you can run by your house before you decide to give up and just go home…for me it was 2), more than I thought I would accomplish but less than I was really hoping for.

I spent a good 30 minutes foam rolling while watching TV.

Tuesday:  One hour worth of Pilates dvd’s, mainly focusing on abs.

Wednesday:  easy 5 mile run.  Easy in the sense that I didn’t push it and ran fairly slow as my abs were a little sore from Tuesday’s Pilates workout.  I’ll be completely honest it was a little refreshing to have another body part other than my legs be the cause of discomfort for a change. 

Thursday: 4 mile run.  I’ve found that since I’ve started marathon training it’s taking me longer and longer to get into a run.  Previously I would settle in around mile 2 or 3 but now I can’t seem to get into a groove until mile 4.  

Friday: Rest day!

Saturday: 16 mile run.  It’s done, it wasn’t easy, it was discouraging, I’m still trying to wrap my head around it.

Sunday: 3 mile walk.  The weather had been dreary all weekend so when it cleared up after the Pats game on Sunday I decided to lace up my sneaker and rock out to some Pandora while strolling.  The dance party continued when I got home and decided to clean.

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