Another week gone already? I feel like this month got away from me. Honestly, I had awesome goals and was so motivated to reach them at the beginning of the month. Then with all our travel, the Pretty Muddy race, and all of the festivities for Chris’ Birthday I have just seriously gotten off track. I did have some decent workouts this week though!
Sunday 9/16 – Rest Day
Monday 9/17- CrossFit + 2 Miles
Pre WOD
Clean and Jerk 75%-80% 7 x 2
WOD
In 15 minutes, get as far as possible up the ladder:
Ladder: 1 rep, 2, 3 , 4…………
Hang power cleans 95/65
Front squat
Push ups
Post WOD
Mobility
-I don’t remember how many I got up to… But this was tough! Front squats have felt weird to me lately. Post WOD stroller run!
Tempo back squats 5 x 3
WOD
Minute 1: complete one burpee
Minute 2: complete two burpees
Minute 3: complete three burpees
– continue in this fashion until you are no longer able to complete the requisite
number of burpees in that minute.
Then from the time of your last burpee, rest 90 sec and proceed to run 600 meters.
The score equals total number of burpees plus run time.
Post WOD
TGUs 12 x 2
1 strict press + 3 push press
7 rounds AHAP
WOD
6 min ON/1 min OFF; 5 min ON/1 min OFF; 4 min reps
AMRAP:
3 Wall walks
6 Front squats (75#/115#)
9 Box jumps (I used stacked plates)
Post WOD
Paleo chair
Achilles stretches
OHS 5 x 5 AHAP
WOD
“Nancy”
5 rounds for time of:400 meter run
95 pound Overhead squat, 15
Rowing sprints : 500,400,300
Rest 2 minutes after each sprint.
WOD
10 rounds for time of:
15 Deadlifts 135/95
15 push ups
Post WOD
Grip training
Weight Loss – eek- I’m still hovering 191ish. Gotta get on this next week. Clean up the eating and add more cardio. – Still the same as last week! However, I did have a huge NSV… fitting into size 14 Jeans!! I seriously haven’t worn this size since 9th grade!
Running- I did good with this last week… getting my miles up to 19! But I don’t think I’m going to be able to fit in 20 miles next week… We’ll see!
CrossFit- This month my goal was to work on the box jump. I’ve practiced on the plates but haven’t worked much with the box. Eek.
Reading- Oops. Forgot about this one. Haven’t picked up the Kindle all week.
imperfectly courtney 
Ok you’ve got to read “Secret Believers”. It has blown me away and a huge kick in the pants for my faith. It focuses on a Middle Eastern country and witnessing to former Muslims who converted to Christianity and the trials they have to face. It’s amazing.
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Just added it to my Amazon Wishlist! I need a good soul stirring read!
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You look amazing! Keep up the great work 🙂
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