Weekly Workouts March 26- April 1

This week was spring break for my son. It made me change up my workouts but we had a great time. You can read about our week of fun here.

Monday: For Time:

50 Wall Balls (10#)
40 Deadlifts (Used 2 30# dumbbells)
30 Box Jumps (18 inches)
20 Toes to Bar
10 Hand Stand Push Ups from a box.

Walk for 5 minutes then

25 Wall Balls
20 Dealifts
15 Box Jumps
10 Toes to Bar
5 HSPU

First Round: 10:02

Second Round: 4:31

Tuesday:

Half a mile then 5 rounds of:

7 Back Squats (50# from the ground)
7 Bar Facing Burpees

Then another half mile.

19:30 total time.

Wednesday:

2 hours at the trampoline park. (Ouch! I’m not 13 anymore!!)

Thursday:

4 hours at the Safari Park.

Friday:

3 hours at the Zoo.

Saturday:

Much needed rest!

Sunday:

2 mile run. 4 minutes running, 2 minutes walking. I wasn’t feeling this today. It may be because I was up until midnight filling Easter eggs (and eating jelly beans!).

Weekly Workouts March 19-25

Monday: 18.4!

21-15-9

Deadlifts 95#
Push-ups

21-15-9

Deadlifts 13#
50ft bear crawl

I knew I was going to struggle with the push-ups and I did BUT I completed ALL THE PUSH-UPS!! I was so proud of myself. It took me a long time but I did all 45 push ups! I finished the first set at 8:37 so I didn’t have time to add my weights and start with the second set but I’m really happy. Those were my first ever strict push-ups in a workout!!

Tuesday:

30 minute run – 5 minutes running, 2 minutes walking

This run felt pretty good. I had the dog with me for the first half.

Wednesday: Rest

Thursday: Rest

Friday: 18.5!
3-6-9-12-15-etc for 7 Minutes

Thrusters (45#)
Jumping chin-over-bar pull ups

I completed 90 reps!

Saturday: 6 Miles- 4 min run, 2 minute walk

My run went really well until mile 4. I felt great. I wasn’t tired. My breathing was normal. I wasn’t sweating. At mile 4 my knee immediately started to hurt. I stopped to stretch and was able to run another few minutes before stopping to walk and stretch again. I continued like this until stretching only allowed me 20 seconds of running before the pain was too terrible. I only walked the last mile. I haven’t stretched as much as I should have recently so I’m trying to remember to do it daily. We will see how next week goes!

Sunday: Rest

Enjoy the views from my Saturday run. I love my little town!

Weekly Workouts Mar. 12-18

Last week the boys and I were sick. We are starting this week slightly better, but not much.

Monday: 5 miles, 4 min run/2 min walk

I missed my long run over the weekend due to baseball games and illnesses. My plan was 6 miles today but my knee and the toddler couldn’t take anymore. I stretched before and after the workout. I also foam rolled when I was done. Hoping I’m not in too much pain tomorrow.

Tuesday: Partner WOD

I met a friend at the gym and we completed:

500m row while other person did kettle bell swings (switch)
400m row while partner completed box jumps (switch)
300m row while partner completed wall balls (switch)

Then

30 second weighted plank holds x 5, going up in weight by 5# each round

Wednesday:

30 minute run – 4 minute run, 2 minute walk

I took the dog and toddler for this one and ended up returning to drop the dog off at the house. It wasn’t too bad though. No pain which was nice.

Thursday: 2 mile run – 5 minutes running, 1 minute walking

This run was really hard. I should have pushed it to Friday. I struggled through every step.

Friday: Rest

Saturday: Rest

Sunday: 6 miles planned – only completed 4.75. 😦

4 minute run/2 minute walk

We went to the gym since I had both kids. Toddler wasn’t into it again. I hoped having the 6 year old would help with the toddler. It didn’t. He started crying at the beginning of mile 2. On the bright side, I had no knee pain!! Also, when I knew I was going to have to go, I did one final 4 minute run then increased my speed by 2 miles per hour for the final 1/4 mile. Both are big accomplishments for me and I’m very happy with my progress.

All my outdoor runs sent us to the beach and it was glorious! I love living so close to the water!!

Weekly Workouts March 5-11

Last week we went out of town and then I was sick. I didn’t workout a single day! I am still sick but am feeling well enough to get in some workouts.

Monday:

18.2!! I was so sick on Friday-Sunday that today was the first day I could complete it. I really enjoyed this one and am looking forward to 18.3.

1-2-3-4-5-6-7-8-9-10 Dumbbell squats and burpees over the bar – 10:55

Clean -100lb (PR!!)

Tuesday:

I normally have a babysitter on Tuesday mornings so I get my run in without the toddler but she’s out of town this week so I brought the big guy with me. Between pushing the stroller and having a sinus infection, it was a SLOOOOW run, but I did it!

30 minutes – 4 min run/2 minute walk. 2.5 miles total

Wednesday:

2 mile leisurely walk. I spent 3 hours at the doctor’s office with my baby today and this was just what we both needed.

Thursday:

30 minute run – 4 min run/2 min walk. 2.66 miles total

This was with the stroller and 30lb toddler again.

Friday: 18.3!! 453 Total reps!!

Super stoked about this one. I did my first ever pull ups in a workout!! I did the entire first set of pull ups but ripped both palms on my first pull up of the second set so I stopped there. I was proud of my score and didn’t want to do more damage.

Saturday: Planned rest day – busy morning so I pushed my run to Sunday.

Sunday: Unplanned rest day. :-(. Toddler was up most of the night and was very sick all morning. Hoping for a long run tomorrow.

Weekly Workouts Feb. 19-25

Monday: Rest day – This wasn’t planned but I needed a day to just relax with my husband and kids so that’s what I did.

Tuesday:

30 minute run – 3 minutes running/2 minutes walking

I’ve been consistently running for 4 weeks now and my pace has increased by about a minute per mile. It’s pretty awesome to see at the end of my run how fast my pace was. I can certainly feel I’m going faster but I’m not focused on the pace for this race, just on finishing with minimal pain.

Wednesday:

Complete the following for time: 11:33
50 cal Row
50 DB Snatch 15lb
50 Alternating DB Thrusters 15lb

Thursday:

In 4 minutes, complete the following movements:
50 Double Unders
15 Kettlebell Swings 53
15 Ball Slams 30
1 Rope Climb
Max cal Bike/Row
Rest 2 minutes, then repeat for a total of 4 Rounds. Totals: 89, 90, 84, 84

Friday: 18.1 scaled

In 20 minutes complete as may rounds as possible:

8 Knee raises
10 Dumbbell Hang Clean & Jerks 20#
12 Calories Rowed

I completed 8+1 and was barely sweating. I didn’t push myself nearly hard enough. It wasn’t on purpose. I really thought that by the end, at the pace I was going, I would be tired. But I wasn’t. I think I will redo it on Monday with my coach who felt the same way.

Saturday:

5 miles: 3 minutes running, 2 minutes walking.

I made it 3.5 miles before my knee starting acting up. That was less than I was shooting for and am currently looking for more ways to be pain-free while running. OI’m continuing to stretch, foam roll, and strength train. I’m not sure what else I can do. Any suggestions would be appreciated!!

My view for about a mile today. 🙂

Sunday: Rest day.

Weekly Workouts Feb. 5-11

I’m back at CrossFit this week. I am going to go back to the other gym but I’m waiting for my membership at CF to be up later this month. I do LOVE CrossFit and will continue to go once a week along with the new gym and running.

Monday:
For time:
100m Farmers Carry 15# dumbbells
30 DB Thrusters 15#
30 Toes-to-Bar
30 DB Snatches 15#
30 Pull Ups (strict with green band)
30 Front Rack Lunges 15#
30 Ring Push Ups (on knees)
100m Farmers Carry 15#

Tuesday:

30 minutes of 3 min run/2 min walk. I took the dog and the toddler for this run. I don’t think I’ll do that again for a while.

Wednesday:

It was Jog-A-Thon day at my son’s school. I hoped to make it to CrossFit but ended up at the photographer when the one they hired didn’t show up. Oops! It was a blast. I jogged 1.25 miles throughout the morning.

Thursday:

AMRAP in 20 minutes of: (11 + 6 I think)
2 Bar Muscle Ups (modified to using a bar banded to a rack)
4 Handstand Push Ups (modified with a box)
8 American Kettlebell Swings

Friday:

Every 2 minutes, for 12 minutes (6 sets) of:
3 Power Cleans + 3 Front Squats + 3 Jerks

then

AMRAP in 12 minutes of: (8 total rounds completed)
1 Complex – 3 cleans + 3 Front Squats + 3 Jerks
30 Double Unders

Saturday

4 mile run/walk. 2 minutes jogging/2 minutes walking. My knee didn’t begin hurting until right at 4 miles which is a big deal for me! That’s an entire mile longer than I’m generally able to go. Hoping all the stretching is working and I’ll be able to run farther without pain.

Sunday

Rest day!

Weekly Workouts Jan 29-Feb 4

Monday: I’m trying out a new gym this week. I went on Friday as well. It’s very different from CrossFit but it seems like it will really help with getting ready for the half-marathon I will be running in a few months. I think my abs are going to hurt all week after this workout…

21-15-9-3 with a 50m sprint between each couplet

Russian KB Swings
Thrusters

21-15-9-3 with 100 single unders between each couplet

20in box step-ups, each round do the total number for each leg
Slamballs

14 min AMRAP

8 burpees
50 mountain climbers
15 V-ups
15 Chrunches
15 Reverse Crunches
12 KB squat into upright row

3 rounds of 30 seconds on – 30 seconds off

Plank
Flutter kicks
Russian twists

Tuesday: Today should have been a 28 min run going 2 mins on/2 mins off. I miscalculated my time and ended up only being able to run for 22 minutes before I had to be back for a webinar.

1.8 miles in 22 minutes. 2 minutes of running, 2 minutes of walking.

Wednesday:
I loved this workout!

4 Couplets done 3x each with a 400m run after finishing the three rounds

10 Dealifts – 10 Box jumps
8 Back squats – 20 twisting sit-ups
12 Dumbbell lunges – 12 leg lifts
12 KB Plie – 12 Pirouette bar jump overs

After the last run, we did two rounds of:

1 minute plank
15 hanging leg lifts (one front, one left, one right = 3)
5 Ab Wheel Roll Outs
12 Windshield wipers

Thursday: Yesterday was leg day. Today was arms. It was the same style workout though and lots of fun.

4 Couplets done 3x each with a 400m run after finishing the three rounds.

8 Bench Press (45#) – 10 Up Down Planks
8 Barbell Bent Over Rows – 10 Side Plank Reach Throughs
5 Strict Pulls ups (with a green band) – 10 Slamballs (20#)
8 Dumbbell front raises/8 side raises – 4 Ab Wheel Roll Outs

After the last run we did 30 seconds on/30 seconds off for three rounds of:

Rope Slams
Burpees
Flutter Kicks
Mountain Climbers

Friday:

I took the day off but did spend 90 minutes walking around the San Diego Zoo.

Saturday:

4.73 miles – For the first three miles I ran 2 minutes, walked 2 minutes. At 3 miles my IT band started bothering me. My running time got shorter and shorter until I couldn’t run at all. 😦

Sunday:

Lots of stretching my IT band.

Weekly Workouts Jan 22-28

I have started my half marathon training nice and slow. I’m also checking out a new gym to see if it will work better with preparing for the run.

Monday:

For Time: 18:37

1000m Row
30 “Curtis P” 35# (these are a power clean then one lunge on each leg – that equals 1)
800m Run

Tuesday:

I started a 20 week half marathon program. I’m hoping it will give me enough time to not be in terrible pain come race day. First day was 30 minutes of 1 minute running, 2 minutes walking.

Wednesday:

AMRAP in 25 minutes of:
200m Run
2 Overhead Squats starting at 15# and going up by 5 each time.

11 total rounds

Thursday:

Continue half marathon training. 30 minutes of 1 minute run, 2 minute walk with a 3 minute warm-up and cool-down.

Friday:

I tried a new gym today. I forgot to take a picture of the workout but I believe this was everything we did. And yes – we did 3 separate AMRAPs!

AMRAP in 15 Minutes

100 single unders
8 each leg (16 total) Single leg dead lift
5 Hanging knee raises (1 front, 1, right side, 1 left side =1)
12 Thrusters @ 35#
16 Single leg squats into a bench

AMRAP in 12 minutes

Alley run (about 100m)
12 Bosu Ball lifts (lay down with ankle on Bosu Ball, lift hips and butt as you roll the ball in until your feet are flat on the ball)
15 crunches
15 Reverse crunches
10 inch worms w/o a push-up
Split squats with 15# dumbbells

AMRAP in 9 minutes

40 Flutter Kicks
40 Scissor kicks
50 mountain climbers
12 Reverse Lunges

Saturday

3.17 miles – Time: 40:12

3 minute warm up
running for 1 minute, walking for 2 – for a total of 3 miles
3 minute cool down

Sunday

Rest Day!

Weekly Workouts Jan 15-21

I signed up for the San Diego Rock ‘N Roll half marathon. It’s not until June but I really need to start running again. So, I’m beginning to look at running plans. I’m not completely out of shape but running has bothered my knees since I was about 12. I’m posting my weekly workouts as a way to hold myself accountable for my training and keep track of what I’ve done throughout the year.

Monday:

3 Sets of 8 Front Squats @ 65#

I then started a workout of 35 Wall Balls, 12 Knees to Elbows, and 50 Double Unders for 3 rounds. On the second round I hurt my back so I stopped. 😦

Tuesday: Sick, went for a walk.

Wednesday: Recovering from illness…

4 Rounds for Time:
500m Row
12 Overhead Squats 15#

Thursday:

4 Rounds for Time: 14:15 400m Run 12 Dead lifts @85# 4 Rings Dips 4 Ring Rows

Friday:

5 Sets not for time of:
Push Press x 3
V-Ups x 15

For Time: 13:40

50 Russian Kettlebell Swings 70/53
50 Thrusters 75/45
50 cal Bike/Row

Saturday:

2.7 mile walk and 1 mile bike ride

Sunday:

5 mile bike ride