I have been trying to increase my speed, especially for the shorter OCR races where I’m running 400-800 meters between obstacles.  In those shorter races you can really push yourself because the obstacles become a time of recovery even though you are still exerting yourself.  This workout was one I did a couple of weeks ago and thought I would redo the workout today to see if it is any easier.  I’m not going to lie, this was probably one of the hardest workouts I’ve done…like ever.

Obviously not everyone can run at 12 or 10 mph on a treadmill but choose a speed where you feel like you can’t go any faster and stick with that speed.  I promise you can go faster than you think.  Make sure you get a little rest (30-60 seconds), getting your heart rate down, before you get back on the treadmill.  When running make sure you are not holding on to the treadmill, this drives me nuts, we don’t have handles when we walk/run outside so don’t do it in the gym.  If you feel like you can’t run without holding on, then go slower until you feel comfortable to let go and use those arms when you run; it’s much more efficient.

Warm up
1 mile run

4 rounds
400m @10mph
15 push ups
10 Box jumps

4 rounds
400m @12mph
15 burpees
10 squats

2 rounds
400 m @12mph
20 burpees
15 sit ups

Hoping this coffee gives me Superman powers to get through the day and this hard ass workout!

Update on my 15.1 and 15.1a CrossFit Open workout redo, I ended up getting 179 reps and lifting 140# on my clean and jerk.  Woohoo, I’m so glad I did it again and strategized better.  I’m looking forward to week 2!

I’m so excited…I finally signed up for CrossFit!  I haven’t gone to a real CrossFit box (gym) since I lived in Hawaii in 2012, I’ve just done my own thing at home.  I forgot how much I missed working out with a group of people, the camaraderie, and the encouragement you get from fellow CrossFitters.  I had my ideal day of training on Friday, I went to CrossFit and lifted heavy shit in the morning and then later in the day I was able to get in a 5 mile run.  Now if I could do that several times a week; I would be lean and mean 😉  This workout was one that I did earlier in the week when I was stuck at home with the kids.  It’s a good one!

WOD
5 rounds
20 burpees
30 squats
20 sit ups
10 kb swings
5 stair sprints w/ kb

I’m looking forward to the days where I can workout/race in less layers; where there’s less  snow and more sunshine!  For now I will just have to look at pictures.

It’s winter break here in Mass., the last thing my kids need are more days off, so it’s a week of me trying to keep my kiddos busy and the house in order.  With the kids being home it’s nearly impossible to get to the gym during the day, since they don’t have child care for the older kids, so lots of home workouts for me this week!!  I kind of like staying home, it means I can workout in my sports bra, my pajamas, and I don’t have to wear shoes.  This is a great workout for home, you will need an interval timer set to 1:00 and a jump rope.  Tip of the day, make sure you have an empty bladder 😉 haha

1 minute/movement
jump rope
mountain climbers
jump rope
low plank
jump rope
burpees
jump rope
push ups
jump rope
squat jumps
jump rope
side planks 30 sec/side
jump rope
split lunges
jump rope
wall sit
jump rope
high plank
jump rope
sumo squat
jump rope
burpees
jump rope
walking lunges
jump rope
bicycle crunch
jump rope
squats
jump rope
burpees

*pictures of some of the movements that you may not know

low plank

side plank

switch lunges, start in a lunge position, jump up switching your legs and landing with your opposite leg in front.

sumo squat

high plank

So my husband goes to a Crossfit box and always comes back with great workouts that I’ve never done before or simply forgot about.  Yesterday he did the WOD “Filthy Fifty” which happens to be one of my favorite WOD’s from Crossfit.com.  He also included what his time was so I had something/someone to compete against even though I was working out by myself…I might be slightly competitive 😉

Filthy Fifty
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings (I used 30#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (I used 45#)
50 Back Extensions (did good mornings w/ 45#)
50 Wall Balls (14# med ball)
50 Burpees
50 Double Unders

My Time: 20:43

*Modified Filthy Fifty
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings (If you don’t have a KB, use a dumbbell)
50 Walking Lunges
50 Sit-Ups
50 Push Press (can use dumbbells)
50 Back Extensions or Supermans
50 Jump Squats
50 Burpees
50 Jump Rope

Go out and do something that really challenges you, you will be surprised what your mind and body can do!

“If it doesn’t challenge you, it doesn’t change you.” -Fred DeVito

I’m getting really sick of snow days and delayed school!  I love my kids, don’t get me wrong, but I also like my routine and having a clean house.  Having 5 kids cooped up in the house all day because there’s a blizzard outside (they lasted a whole 20 minutes outside) will drive a momma crazy.  They are bored and hungry all day long, snow gear is hanging up all over the house to dry, Legos and toys thrown everywhere…I give props to those who home school their children, they are stronger than I.  There’s more snow expected here tomorrow and Thursday…I’m okay with it as long as my kids can go to school 😉

I constantly get asked the question “how do you find the energy or time to work out with 5 kids?”  I workout not only for my health but most importantly for my mental well-being, it’s such a great stress reliever and honestly I am a much better mommy after a good workout, just ask my kids 🙂  I often say, “I workout for my children’s safety” (haha it’s a joke, don’t worry my kids aren’t in danger). I hope you can use this workout to relieve whatever stress you have going on in your own life.

WOD
400 meter run
50 Wall balls 20/14#
40 Burpees
30 Squats 135/95#
20 Hand release push-ups
10 Chest to bar pull-ups
20 Hand release push-ups
30 Squats 135/95#
40 Burpees
50 Wall balls 20/14#
400 meter run

*remember you can modify or substitute any movement if needed