Ahhh what a week!! Before we get into our weekly workout recap I have to share something….
I PASSED!!!! I can now call myself a CrossFit Level 1 Trainer! I was nervous waiting for the results so it is great to finally know for sure.
This week was great with workouts!
Monday – Rest/Travel Day
Tuesday– CrossFit & CFE 3x1000m Repeats
Snatch ( full squat ) 5 x 3
AMRAP for 12 minutes of : (I did 5 rounds I think?)
5 power snatch 95/65
Evening Run – 3x1000m with 3 min rest… with the stroller.
Oh man. Running with a stroller is tough. Trying to do 1000m repeats with a stroller? Killer. It wasn’t my fastest speedwork ever, but I got it done.
Wednesday – Rest Day
Thursday– CrossFit & CFE 10k TT
EMOM for 8 minutes do:
1 hang clean
1 squat clean
2 front squats AHAP
5 rounds for time of:
10 thrusters 95/65
Evening Run – 10K Time Trial
So this is the longest I’ve run since my half marathon last april. My most recent long run was 5 miles. The last time I ran the 10k distance was during last year’s half marathon training. I knew I was likely to PR, I just didn’t know by how much.
10 Minutes! I’ll take it! It would have been longer but the last half mile my calf locked up twice and I had to stop and stretch. It was such a great feeling to know I’ve gotten that much better in less than a year and makes me more excited to think about PRing my Half Marathon Time!! If I ran this same pace for the half I’ll be able to PR by 30 minutes!
3 x 15 ( each arm ) Db or Kb arm rows with a 3 second tempo up and down .
20 x 3 butterfly sit ups
AMRAP for 15 minutes of: (4+13)
9 Deadlifts 155/115
12 HR push-ups
15 box jumps 24/20
I rocked my Lunatik Athletics compression socks during the WOD. I love wearing compression socks for box jumps. Plus it helped with the post run ache from my calf locking up during my 10k the night before.
10 x 2 weighted strict pull-ups
1 x maximum effort weighted strict pull-ups
150 KB Swings (53/35) (one person rows 400m while the other does KB swings. Switch every 400m until you reach 1600m)
75 Overhead Squats (95/65) (one person works while the other rests)
Buy out: 400 ft Bear Crawl
Sunday (Today)– Run
I need to get out and Run! Probably do my 6x400m repeats I was supposed to do last week because I’m a little behind in CFE schedule… Since I’m a week behind I’m wondering if I should just skip the 2 speedwork session this week and do my long run so I can get back on schedule… or try to catch up this week. Decisions Decisions.
I’m linking up with some friends for our Weekly Workout Round Up
How were your workouts this week?