Monday
6:30 am CrossFit
3 sets max rep pull ups (8 minute cap), then:
3 X 100 meter sprint warm up
5 X 100 meter sprint MAX effort
2 X 100 meter sprint cool down
I scaled my pull ups with body weight assisted pull ups. We ended up doing 7 max effort sprints.. we thought it was because our coach was being mean but really he miscounted.
Tuesday
Rest day
Wednesday
6:30 am CrossFit
Push Press
3x5
Front Squat
5x5
*Perform 3 warmup sets prior to workload
I did 80 lb for both the push presses and front squat. In prior weeks I had a hard time holding a lot in the front rack position and my coach gave me a cue during this workout to stop gripping the barbell so tight, which helped sooo much. It's funny how something so small can make such a big difference.
Thursday
9 mile run on the treadmill at 24 Hour Fitness
This was MISERABLE, but I did it! It was a long run to train for Tough Mudder (6 weeks away!). I hate running on the treadmill but the temperature was pushing 90 degrees on Thursday and I knew running outside would have been a bad idea. I kept myself entertained while running by watching Better Call Saul on my iPhone, listening to a podcast and rocking out to some music toward the end (I am still hooked on the Orangetheory Playlist on Spotify).
I was so glad when my run was over and was so happy to get off the treadmill. Stepping off the treadmill after a long run is the weirdest feeling in the world.
Friday
Rock climbing with mom and sister for half an hour then:
5 pm CrossFit
For time:
20 burpees
135-lb. hang squat snatches, 20 reps
20 bar muscle-ups
135-lb. hang squat snatches, 20 reps
20 burpees
c/o CrossFit.com
My body was pretty tired from the workouts earlier in the week, so I did 35 lb for the hang squat snatches. To scale the bar muscle-ups, I did 20 assisted ring dips and 20 ring rows.
I finished in 10 something (can't remember).
Saturday
10 am CrossFit
22 Minute AMRAP:
2 Bar Facing Burpees
2 Pendlay Rows (95/65)
2 Thrusters (95/65)
4 Bar Facing Burpees
4 Pendlay Rows (95/65)
4 Thrusters (95/65)
6 Bar Facing Burpees
6 Pendlay Rows (95/65)
6 Thrusters (95/65)
Etc., adding 2 reps to each movement each round.
This workout was worse than it looks, and it looks really, really bad. I started with 45 lb on my bar and once I got through the third round (6 reps of each) I dropped down to 25 lb. I made it through 8 rounds
(16 reps of each) and have never been happier that a workout was over.
Sunday
Rest day
6:30 am CrossFit
3 sets max rep pull ups (8 minute cap), then:
3 X 100 meter sprint warm up
5 X 100 meter sprint MAX effort
2 X 100 meter sprint cool down
I scaled my pull ups with body weight assisted pull ups. We ended up doing 7 max effort sprints.. we thought it was because our coach was being mean but really he miscounted.
Tuesday
Rest day
Wednesday
6:30 am CrossFit
Push Press
3x5
Front Squat
5x5
*Perform 3 warmup sets prior to workload
I did 80 lb for both the push presses and front squat. In prior weeks I had a hard time holding a lot in the front rack position and my coach gave me a cue during this workout to stop gripping the barbell so tight, which helped sooo much. It's funny how something so small can make such a big difference.
Thursday
9 mile run on the treadmill at 24 Hour Fitness
This was MISERABLE, but I did it! It was a long run to train for Tough Mudder (6 weeks away!). I hate running on the treadmill but the temperature was pushing 90 degrees on Thursday and I knew running outside would have been a bad idea. I kept myself entertained while running by watching Better Call Saul on my iPhone, listening to a podcast and rocking out to some music toward the end (I am still hooked on the Orangetheory Playlist on Spotify).
I was so glad when my run was over and was so happy to get off the treadmill. Stepping off the treadmill after a long run is the weirdest feeling in the world.
Friday
Rock climbing with mom and sister for half an hour then:
5 pm CrossFit
For time:
20 burpees
135-lb. hang squat snatches, 20 reps
20 bar muscle-ups
135-lb. hang squat snatches, 20 reps
20 burpees
c/o CrossFit.com
My body was pretty tired from the workouts earlier in the week, so I did 35 lb for the hang squat snatches. To scale the bar muscle-ups, I did 20 assisted ring dips and 20 ring rows.
I finished in 10 something (can't remember).
Saturday
10 am CrossFit
22 Minute AMRAP:
2 Bar Facing Burpees
2 Pendlay Rows (95/65)
2 Thrusters (95/65)
4 Bar Facing Burpees
4 Pendlay Rows (95/65)
4 Thrusters (95/65)
6 Bar Facing Burpees
6 Pendlay Rows (95/65)
6 Thrusters (95/65)
Etc., adding 2 reps to each movement each round.
This workout was worse than it looks, and it looks really, really bad. I started with 45 lb on my bar and once I got through the third round (6 reps of each) I dropped down to 25 lb. I made it through 8 rounds
(16 reps of each) and have never been happier that a workout was over.
Sunday
Rest day