Running, workouts

Weekly Workout Recap

Whew, another week! This week was a little different for me as I usually go to CrossFit Monday, Tuesday, Thursday, Friday, and most Saturdays but instead I went Monday, Wednesday, Friday, & Saturday. I’ve also still been trying to figure out my running schedule since I got off track with my training plan and haven’t been able to get back on track. Getting a treadmill has helped me run more regularly this week, but not according to my plan. Anyway- Let’s recap.

Monday- CrossFit + 2 miles Treadmill

EMOM for 12 do 3 power hang cleans
4 rounds for time of:
10 knees to elbows
10 Burpees
10 pull-ups
10 push press 115/75

-I did the RX weight for this, but still have a hard time getting full range of motion on my Knees to elbow and I use a band for pull ups.

Tuesday – Snowed In/Rest Day

-I woke up and got ready to go, opened the garage and saw the snow on the driveway and roads and decided not to go. I was planning on running after Chris got up but I ended up sleeping late. Whoops.

Wednesday- CrossFit

Deadlift 4 x 3
21 Deadlifts 225/155
9 wall climbs
15 Deadlifts 225/155
7 wall climbs
9 Deadlifts 225/155
3 wall climbs
3 rounds of :
30 sec handstand hold
30 sec dead hangs from pull-up bar


-I had a hard time with the heavy deadlifts during the strength. I RX’d the weight but cant get my quads to the wall on the wall walks.

Thursday- 2.5 Mile Run/Push Ups


-So I was really feeling the deadlifts and saw that the WOD had overhead lunges… so I opted for a run instead. I also did the next day of the #nogirlypushups challenge. I don’t know that I feel much stronger, but I still did the reps!

Friday- CrossFit & 4 Mile Run

Take 15 minutes to work on a 2 rep max for the snatch
AMRAP for 10 min of:
15 snatches 75/55
30 DUs


I wore my Lululemon wonder unders and Heart Rate monitor bra. I’m in love. Fridays are tall sock days for the 5am class so I had to participate. They match my BAMRBands Chevron Headband. I was also sent the new GNC Pro Amp Strength, Push, and Recover supplements and I’m trying them out. I’ll let you know how they work!


I did a Friday afternoon run, 4 miles. The longest I’ve spent on Goldie. I was really loving my HRM Bra and wanted to show it off. I debated posting this picture on instagramย because I’m not where I want to be with my body. Then I remembered where I used to be, and I’m darn proud of the progress.

Saturday- CrossFit

AMRAP in 30 min โ€“ Team WOD
5 Burpees
15 Squats w/MB
5 Pull-Ups
While teammate #1 is working, #2 is holding their MB overhead. Once #1 starts their round #2 must hold MB even if #1 takes a break! Held position is arms straight. If #2 bends their arms from the locked position #1 must pause their round!


-Uhm, yea. you read that right. 30 minutes. This WOD lasted And burpees. Dang burpees. I survived. And then went home to work on some projects that included moving lots of heavy stuff. That’s how I roll.

Sunday- Long Run

Today I am going to try to get my long run in. I’m hoping for somewhere between 7-10 miles, so we will see how that goes.

How was your week of workouts?


9 thoughts on “Weekly Workout Recap”

  1. Nice week Courtney! And as far as posting your pictures, you’re doing awesome. You look great! Your transformation is a lot of fun to watch. That HRM bra is really cool! And I can’t even imagine a 30 minute WOD. Just looking at some of those ones that take 12 minutes make me sore. I’m sure you felt that the next day. Good luck with your long run this weekend!! You can do it! I’m excited for your half coming up!


  2. Great job! And now that I am learning what all those CrossFit exercises mean, I can say good job and mean it! LOL. And I love that sports bra.


  3. I would have kept my polar HRM if I could have fit into a bra like that, man would that be nice not to wear an additional chest strap. Maybe in a few more months I can make it happen ๐Ÿ™‚ Awesome job on the workouts ๐Ÿ™‚ great week!!!


  4. Court – love that you RXed those push presses. #75 is no joke! One thing that has helped me on toes to bar (and might help with Knees to Elbows) is trying to be as vertical as possible with the movement, i.e. not swinging my legs far out in front of me, but trying to use my biceps to bend my arms a little and swing “up.” Not sure if that makes sense…but if you google toes to bar you can find a great Matt Chan video on technique. Keep up the great work! You are rocking that pink bra!


  5. I agree with Meghan about not feeling bad about your pictures.. You already have had such a huge transformation, that yes- show off your progress! : )

    You are nailing those WODs!! Keep it up, girl!!


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