Hey Friends! How’s it going?! Can you believe we are already over a week into December?! That means I’ve had a week to work on my December goals! I feel pretty good about them! This weeks workouts were pretty intense. Check em out!
Monday- CrossFit
PreWOD
Take 15 min to find a 1 rep max for a
squat clean. –
WOD
EMOM for 10 mins
Even mins : 4 squat cleans at 70% of
max – 75lbs
Odd mins: 8 Burpees
Tuesday- CrossFit + 2 Mile Run
PreWOD
Strict Press 3 x 5
WOD
AMRAP in 5 min of:
7 KB swings 53/35
7 SDHP 53/35
Rest 2 min
AMRAP in 5 min of:
5 pullups
10 DUs
Post WOD
Tabata pushups
I was so excited about this one… I did my first workout with a single band (green) on the pull ups! WOOT!
I also got in a 2 mile night run. I love running at night at Christmas time, the lights are so pretty! I’ve also been loving my Therafit Shoes by Dr Lisa. I’ll have a full review next week… including a chance for you to win a pair of your own!
Wednesday- 1 Mile run
I had piles of laundry and dishes, but decided to go for a run anyway. Just an easy mile, but it felt good!
Thursday- CrossFit + 1.55 Mile Run
PreWOD
Back squat 3 x 5
WOD
0-1 min 60 squats
1-2 min 30 pushups
2-3 min 50 DUs (150 singles)
3-4 min 25 sit ups
4-5 min 40 Mt. Climbers
5-6 min 20 pistols (alt legs)
6-7 min 30 wallballs 20/14
7-8 min 15 Kb swings 53/35
8-9 min 20 T2B
9-10 min 10 ring dips
10-11 min 10 HSPU
11-12 min 5 wall climbs
Each athlete has 1 minute to complete each set of reps. For each set not completed, a 5 burpee penalty will be assessed. Burpees should be completed at the end of the 12th minute.
Ugh. I have several problems with this WOD. If it were “For Time” I wouldn’t have cared… but having just one minute to do each of these, it was impossible. I’m all for pushing myself beyond my limits… but these just wasn’t doable. I did a lot of burpees. LOL.
I also went on a 1.55 mile run/walk with Payton to see the Christmas lights. So fun!
Friday- CrossFit
PreWOD
Strength: Press complex, 4 sets
3 Push Press + 2 Push Jerk + 1 Split Jerk
3 min rest in between sets
Work up to heaviest load possible
WOD
10 Minute Ladder:
1 Push Press 115/75
1 Pullup
2 Push Press
2 Pullups
3 Push Press
3 Pullups
etc…
Post WOD
5 min hollow rock .Do as many hollow rocks in 5 min as
Possible.
I enjoyed this WOD. What made it even more fun? Realizing you and one of your workout partners were dressed as twinsies!
Me and The Jenny Pincher are Warrior Twins! and check out my pit sweat stain.
epic.
Saturday- Santa’s North Pole Dash + Olympic Lifting Seminar
a little preview of the fun! I’ll have a full recap up, but I PR’D the 5K AND set a new PR for the Clean at the Olympic Lifting Seminar. BOOM!
Sunday- Rest
I hurt so bad. Every step is a reminder of my PRs!
I’m linking up with little girl in the big world for the weekly workout roundup!
So, how was your week of workouts? Did you set any PRs this week?!
imperfectly courtney 
Congrats on a great week, Courtney! No PR’s for me this week as I let this kind of be a cooling off week after my half. This week starts training for my next half!
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Way to go on doing a half!! and starting training for another one! Hard core!
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Thanks for linking up! great workouts this week! Yay for Green band! I did crossfit for about two weeks and loved it! I just couldn’t figure out how to fit it in with running because I was always so sore!
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It can be hard to balance the two… but after the first month or so you really aren’t as sore as you were the first few weeks. I looooove it!
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Nice job Courtney! Those WODs are just absolutely insane. That one with the burpees as punishment would have caused me to have a lot of burpees too. I can’t imagine doing burpees after all of that! Do you wear a HRM during these? How many calories are you burning? It seems like it must be so many! And nice job on all the runs. I need to do a night run because of the Christmas lights. I’m a little bit of a chicken with night running. Can’t wait to hear about your 5k PR and clean PR. In one day? Awesome!
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I haven’t worn a HRM yet… but I’m getting one this week! I have worn my bodymedia and it is several hundred calories each time. Can’t wait to use my Polar to get the actual start to finish calorie counts! I love night runs, but I usually stay in my little neighborhood. I’ve been meaning to get more “safety” gear like headlamp/reflective vest… thanks for the reminder!
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Way to get it girl! I’m thinking about buying a crossfit groupon!
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DO IT. that is all.
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CONGRATS!!! AWESOME PRs!! And I would not have liked the Thursday WOD – I would have done a million burpees haha 🙂 I wish I could get back into my running – I need to just make myself do it! ❤ SPA ❤
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Luckily they capped it at 20 burpees because it was stupid insane to try to do it all at once. Just one foot in front of the other… you can do it!
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Wow girl — What a week!! Sounds like all that crossfit help lead you into an awesome PR! Can’t wait to read the race recap!
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It totally did! Imagine would I could do if I actually did speed work… ha!
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Congrats on your green band pullups!!!
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Thanks!! I was SO excited! Now on to NO BANDS!
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