A recap of my weekly workouts from the previous week.
This week was full of both marathon training and CrossFit workouts! I didn’t get in all my training runs since I was a little more focused on CrossFit for an upcoming competition. Recently I haven’t been WODing as much as I usually like to since a lot of my workouts have been training runs. So it was time to switch it up a little and get in some more WODs.
I skipped my track workout for a WOD, but I am completely fine with that. I have been doing 1 day at the track per week this whole summer so one week off wasn’t going to kill me. I got in my long run which was what was most important for my marathon training. Some weeks you can’t do everything and that is alright. You need to focus on your goals for that day/week/month and try to accomplish those. Listen to your body and do what feels right. As long as you get in some quality movement then that is all that matters.
Sunday – rest day/too hungover from my friend’s wine and cheese bday party
Monday – CrossFit WOD
The Man in the Red Bandana
5 thrusters (135/95)
17 front rack lunges
77 double unders
200.1m plate carry (45/25)
Really changed this one up and was kind of just going through the movements. Did HSPU instead of thrusters, jumping lunges instead of front rack lunges, and rowing instead of the plate carry. Somewhat practicing for my competition on Saturday, but mostly just going though the movements since I didn’t really feel like working out that much.
Tuesday – training run
2 miles warm up (about 9:00/mile)
3 miles short tempo pace (7:20/mile)
Wednesday – CrossFit WOD
Practiced for comp on Saturday. Did the lifting part of WOD 2 and WOD 3 with a partner (see below).
Thursday – training run
14 miles at about a +:45 seconds over marathon pace
Friday – rest day
Saturday – Battle of the Bell V CrossFit Competition!
Every couple of months we do a friendly competition between our box and 2 other CrossFits in Austin. Each gym has an A and a B team composed of guys and girls and the gyms against each other. This time it was structured a little differently, but the same concept. This was the first time I competed and our gym didn’t come in 1st for the Alpha team 🙁 I guess you can’t win them all though. These were the WODs. They were really fun!
40/30 calories on Aerodyne bike
50 wall balls (20/14)
That WOD will smoke your legs. Try to shoot for under 5 minutes! We rotated girl/guy until we got through everyone, but you could do this on your own easily.
establish max clean + front squat + jerk
1 pull-up = 3lbs
1 bar muscle-up = 10lbs
This was really fun. Each team had 3 people, so all three people had to establish their max within the 4 mins. Same for the pull-ups (only one person on a bar per team at a time). I really liked having the second 4 minutes to add on to your max (since I am not that strong). I did 115# for my complex (not a max) and then added on 48 pull-ups.
60 overhead lunges (95/65)
40 toes 2 bar with partner hang
30 HSPU with partner handstand hold
60 calorie row with partner in KB front rack hold (70/53)
We did this with a male/female partner. You can divide the reps up however you want, as long as you complete them all. It was a lot of fun. Highly recommend you try it out!