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. 🙂5FhZw9hFRqi5CNGQAafj9Q.jpg

Sunday: Rest day.

Weekly Workouts Feb 12-18

This week continues with CrossFit and half marathon training!

Monday:

This workout is a leg killer!

AMRAP 6min, 7min, 8min
40 DB Walking Lunges 2 x 20#
30 DB Snatch 20#
15 Toes-to-Bar (modified to kipping knee raises)
15 Box Jump Overs 24/20
15 Slam Balls 40/30
Max Cal Bike/Row
Rest 2 minutes between rounds

Totals: 98-108-116

Tuesday:

30 minutes of 3 minutes running, 2 minutes walking.

Wednesday: I was exhausted and really struggled with this workout.

AMRAP in 12 minutes of: 3+19 rounds
20 cal Row
10 Overhead Squats (started at 35# but had to drop to 15#)
80 Single Jumps

Thursday:

4 Rounds For Time of: 15:44mins
200m Run
10 Double Kettlebell Deadlift 20#
10 Burpee Box Jump Overs 20
4 Bar Muscle Ups (modified)

Friday:

“Rest” day: we went to the San Diego Zoo.

Saturday:

3 miles – 2 min run/2 min walk. I picked up my pace quite a bit this run. My miles were about 45 seconds faster per mile this week than last week. 🙂

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