AWWW, I was so sore last week!  It was seriously hard to even sit down or stand up or really anything that had to do with my legs or arms…so I was pretty much screwed!  The workout on Tuesday was legit, mentally and physically tough but it is a great type of workout you could do with any circuit.

Sunday
Rest day

Monday
5 mile run

Tuesday
100 pull ups, run 400m every time you drop
100 leg lifts, run 400m every time you stop
100 push ups, run 400m every time you stop
300m walking lunges, run 400m every time you stop

Wednesday
5 mile run

Leg Workout
Squats 115# 10/10/10
Split squats 35# db 10/10/10 each leg
^superset^

Straight leg deadliest 60# 15/15/15
hip bridges 60# 10/10/10
^superset^

Leg curl machine 10/10/10
sumo squat 60# 10/10/10 pulse in squat position 10x’s after last rep of each set
^superset^

Stretch

Thursday
Run 6 miles

Shoulder & Bicep Workout
lateral raises 15# db 10/10/10
front raises 15# db 10/10/10
^superset^

DB press 20# db 10/10/10
barbell high pull 50# 10/10/10
^superset^

Bicep curl 15# db 10/10/10
Hammer curl 15# 10/10/10
^superset^

Barbell curl 40# 10/10/10
push ups
^superset^

Friday: Rest

Rest day…epsom salt bath!

Saturday
10K Run

So I wanted to share my crazy workout I did today.  It was one of those workouts that was not only physically hard but so mentally challenging that you can’t wait for it to be done.  I have always thought that I’m pretty mentally tough; I can get through a workout with minimal rest or finish a tough race or even take all five of my kids to the mall for several hours by myself (crazy stuff right there).    I got this workout from @paleo_life_crossfit_love on Instagram but changed it up a bit, it definitely pushed me mentally for sure.

100 pull-ups (every time you drop or rest, run 400 meters): ran 4 times or 1 mile           100 leg lifts (every time your feet touch the ground or you stop at top position run 400m): no running on this one, this is where my mental toughness kicked in.                                       100 push-ups (every time you stop or rest, run 400m): ran 3 times                                     300 meters walking lunges (you guessed it, every time you stop, run 400m): wowza talk about legs on fire!  I ended up only running once on this one, I counted 245 reps total.

Anywho, you could pretty much do this with any circuit workout, where you run or have to do a penalty for stopping.  This took me around 40 minutes with a 6 minute rope jumping warm up.  I’m definitely going to repeat this one again to see if I improve especially after I get my butterfly pull ups (it’s a struggle for some reason).

Hi there, sorry this is a couple of days late but I’ve been busy with traveling and trying to spend time with my kids.  My week was pretty easy, not any heavy weights just took it easy since I had a race on Saturday…wanted my muscles fresh.  Traveled to Boston this weekend for the Spartan sprint at Fenway Park, had an amazing time with my hubby and friends.  I finished off the racing season with a 2nd place finish in the Elite division!  I couldn’t be happier with my first season of OCR, this last 6 months has been a blast and I have a passion and drive to come back in 2015 better, stronger and faster.

Sunday
Rest day

Monday
5 mile run
20 minute stairmaster intervals

Tuesday
5 mile run

WOD
1000m row
50 push ups
1000m row
75 squats
1000m row
100 sit ups

Modified Workout

Wednesday
6 mile run

Thursday
WOD
4 rounds
400m run
2 rope climb
20 burpees
20 ball slams 20# medball
20 box jump overs

Modified Workout
4 rounds
400m run
20 hand release push-ups
20 burpees
20 ball slams with 14# medicine ball (bring ball above head and slam on ground)
20 box jumps

Friday                                                                                                                        Rest/travel day

Saturday
Race Day!!
I ran the Fenway Spartan sprint, it was so super cold but a great time, as the Spartan races always are!  It reminded me of a Crossfit style workout, I really enjoyed it!

I made it easy for you on this wonderful Hump Day, here’s an at home/no equipment needed workout for you.  Remember the push ups can be modified by placing your knees on the ground but try to work on doing as many strict push ups as you can.  For the squats, get your a@# to the grass, go below hip crease or 90 degrees, keep your chest up and back flat.  When you do the sit ups, touch the floor over your head when you go back and then touching the floor by your feet when sitting up.  Remember to exhale as you sit up and inhale as you lay back keeping your core tight.

No excuses on this one!

Another good week of training sessions in the books!  As I was writing this all out, I realized I need/want to increase my weekly miles.  How does one do that, how do we find time to do the things we want when there’s a million things to do at home, at work, with the kids, ect?  One of these days I’m going to figure it out and when I do…I will let you all know;)  For now, I will just “keep on keepin on” and do my best to improve.

*Remember these workouts or movements can be modified, let me know if you have a question.

Sunday
10 mile run

Monday
Warm-up: 800m run, 30 mountain climbers, 30 high knees

WOD
10 handstand push-ups (hspu)
20 squat cleans 85#
30 knees to elbow
40 box jumps 20”
50 burpees
40 box jumps
30 knees to elbows
20 squat cleans 85#
10 hspu
Time: 16:47

Cool down: 800m run

Tuesday
5 mile run
10 min stair master intervals (1 minute fast, 1 minute recover)

Wednesday
4x800m sprints
2 minute rest between sprints

WOD
3 rounds
10 front squats 95#
2 rope climbs
10 burpee box jumps
Hill climb w/50# bucket
Time: 17:55

Modified Workout

Thursday
Rest Day

Friday
6 mile run & 10 minutes on stair master

Booty workout
Super set: 10-12 reps each
1. Leg curls & 20  walking lunges w/50#
2. Split Squat w/35# db & straight leg dead lift 35# dumbbells
3. Leg extensions & jumping split lunges (20 reps)

Saturday                                                                                               Warm-Up: 50 mountain climbers, 50 jumping jacks, 50 high knees, 50 butt kicks, 20 push-ups

“Glen” Hero WOD from crossfit.com
30 clean and jerks @ 135/95#’s (I used 85#s)
1 mile run
10 rope climbs 15ft
1 mile run
100 burpees

Time: 35:26

Modified Workout:

Sunday                                                                                                                              6 mile trail run, my most favorite trail run I’ve done in a long time!

Monday
“Gallant” from crossfit.com
1 mile run with 14# medicine ball
60 burpee pull-ups
800 meter run with 14# med ball
30 burpee pull-ups
400 meter run with 20# med ball (tried to be a hero and use a 20# med ball, blah)
15 burpee pull-ups

Modified Workout

Tuesday
100 double unders (jump rope)
90 sit-ups
80 squats w/ 45# bar
70 push-ups
60 wall balls w/14# med ball
50 box jumps 20″
40 walking lunges w/10# dumbbells
30 deadlifts 135#s
20 pull-ups
10 burpees

Modified Workout

Wednesday
6 mile run speed work: sprint for 1 minute & jog/recover for 2 minutes
Abs
Plank, 1 minute
Side plank, 30sec each side
Sit-ups, 1 minute
repeat x2

Thursday
Rest day
100 burpees, decided to do 100 burpees at 8pm and already in my pajamas.  I wouldn’t recommend doing that many burpees in fuzzy polka dotted pjs, I got much too sweaty.

Friday
1 mile run
25 squats
20 alternating lunges
15 push ups
10 dips
Repeat, I was able to repeat this 7 times, while watching Sons of Anarchy on my phone 🙂
Saturday

This was a rest day for me, I had too much fun at our adult Halloween party!  I would show a picture of me in my costume but it was super slutty and I wouldn’t want you to think less of me!  Hope everyone had a Happy Halloween!!

Modified Workout