So I was thinking on Monday I'd do a weekly recap of my workouts. If you're interested to know what I'm doing then you can read and follow along. If not, well then just move along.
Run with Tracey and Charlene (I did blog about this a little).
5 miles in 56 minutes 11:16 pace
CrossFit Partner WOD (Workout of the Day). Tracey was my partner you go, then your partner goes, then you go again, then your partner goes again. This workout was in honor of memorial day and was called the 21 Gun Salute.
21 Burpee Boxjumps
21 fireman's Carry Back Squats (I used a sand bag. Tracey used me).
21 burpee box jumps again
21 more pullups
Skill: Max Effort Back Squats: 2,2,2,1,1 (those are the number of reps) 75 lbs, 85, 95, 105, 105
WOD: 100 ft walking lunges
50 push ups
50 DU (double unders with the jump rope, meaning the rope passes under twice in one jump) I do singles
25 Knees to Elbows
50 Box Jumps 20 inch
25 L Pull ups (I did regular assisted with the band)
50 Abmat sit ups
Cycling. The ride from hell. The hilliest ride I have ever encountered in my whole life.
19.77 miles in 1:40. 11.9 mph average.
Skill: Dynamic Effort (just NOT your max) 85% of 1 RM (rep max) 5,5,5,5. I did 65 pounds
Run 1600 m
50 wall balls (12 lb ball)
Run 800 m
35 wall balls
Run 400 m
20 wall balls
This was KILLER!
Cycling: 23.8 miles in 1:56 minutes. 12.3 mph average.
Run: 6 miles in 1:05 minutes. 10:50 average pace.
|Didn't get a pic of Sunday so you get this pic I snapped of my double chin. You're welcome!|
Feel free leave me some comment love if you have questions or if you want to see more/less workout related posts.