Category Archives: Workouts

Wednesday Workout

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Holy, it’s been forever since I wrote a post!!  I’ve been so busy with end of the year school activities…yes my kids are still in school thanks to the 5 snow days we had, not sure if this is a good or bad thing but I’m going with that it’s a good thing, at least my house will be clean for the next week.  I’ve also busy with training, traveling and racing the past 5 out of 6 weekends.  Honestly I haven’t had time to really do a structured workout other than my runs.  I literally go out to the garage and just start lifting stuff, doing burpees, lunges, push-ups and pull-ups; it is absolutely a HOT mess.

I like to have my workout written down and just grind it out until I’m done; I’m feeling a little unorganized and incomplete doing it this way.  I need to get back into the groove of strength and circuit workouts, I feel like I’m losing my mojo but hey I’m becoming a better runner!!  I’m taking an oath…I WILL do 3 WOD’s a week until the end of time, haha just kidding thats just not going to happen.  My goal is to get in 3 WOD’s during the week to gain my strength back, there that’s sounds like an attainable goal.  So with that said, here is a great workout to start with:

6 minute AMRAP
20 KB swings
10 Burpees

2 minute rest

6 Minute AMRAP
200 meter sprint
20 walking lunges

2 minute rest

6 minute AMRAP
20 push-ups
20 bench dips
20 box jumps or squat jumps

2 minute rest

6 minute AMRAP
100 meter farmer carry with dumbbells or something heavy
10 thrusters with db or kb
10 toes to bar or leg lifts

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Do I look like I’m having fun here? I wonder why I went back to do this 2 more times when I look like i’m in pain…

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Citifield Recap and AMRAP

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I ran the Cititfield Spartan Sprint, home of the NY Mets, a couple of weeks ago and had an absolute blast.  I took my 10-year-old daughter to keep me company for the trip and I thought it would be a fun mommy-daughter activity to do together.  The stadium races might be one of my favorite type of races.  Since it’s in a stadium the race tends to be shorter but equally as hard as some of the regular Spartan Sprints because of the multiple stair climbs and the proximity of the obstacles; it reminds me a lot of a CrossFit WOD.  You never really get a chance to recover and catch your breath, it’s an all out sprint to the finish line.

I knew this was going to be a battle from the start with some amazing athletes that showed up to compete: Karlee Whipple (Spartan Stadium Pro Team), Cassidy Watton (Atlas Pro Team and stadium badass), KK Stewart (Spartan Pro Team), Elise Fugowski (frequent Spartan Podium finisher and CrossFit athlete) just to name a few. As we started it was a battle, Cassidy taking the early lead but not by more than 10-20 seconds.  As we ran up several flights of stairs, jumped several walls, and conquered the foot wheel, there was a group of us that were all fairly close.  We came to the spear throw and everyone seemed to missed, I knew if I wanted a spot on that podium that I had to hit the spear.  I grabbed the spear, aimed, and nailed it!!  As the other athletes were doing there 30 burpee penalty, I was able to moved on.

Some of the other obstacles were the atlas carry, hurculean hoist, sandbag carry, ball slams, jump rope, wall traverse, monkey bars, box jumps, water jug carry, cargo net, and the rope climb.  Cassidy caught up to me at the hurculean hoist, she’s a beast not even kidding, and then passed me at the ball slams.  I was able to finish in 2nd about 10 seconds behind Cassidy and Karlee Whipple taking 3rd.  I was delighted to get on the podium with the amount of competition that showed up to win.  The coolest part was that my daughter was waiting at the finish line to cheer her momma on, what a great Mother’s Day gift for me!!  After I had some time to recover, Logan and I ran another lap.  This was Logan’s first time doing the “big kid” race and she absolutely killed it.  I was so proud at how well she did, she never needed my help and ran the whole race…Spartan champ in the making!!

Thought I would post a workout that train you for a Spartan stadium race.  Happy Friday and Memorial Day weekend!

20 minute AMRAP
400 meter run
20 walking lunges
15 burpees
10 box jumps or squat jumps

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Wednesday Chipper

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So I am having a hard time finding a good balance between running more miles and finding time to do strength training thus the lack of blog posts.  I finally got back to CrossFit after a 3 week hiatus with spring break, sick kids and running a crap ton of miles. I did this workout at Pioneer Valley CrossFit and went at 110% and almost died…I loved it!  haha

I have a Spartan Sprint at the Cititfield Stadium in NYC on Saturday.  I absolutely love stadium sprints, it reminds so much of a CrossFit WOD.  Literally going all out for a whole race and lifting heavy shit makes me super happy.  I will keep you all posted on how it turns out.  Happy training!!

2 rounds
35 double unders
35 kb swings 35#
35 box jumps 20”
35 walking lunges
35 burpees

time:13:59

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Tuesday Chipper

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It is spring break for my kids and I’m pretty sure God is testing me to see if I can keep my sanity and patients…ugh!  Since we are staying home this year for spring break (no Mexico this year:-( ), I am on the brink of having a nervous breakdown and going bat shit crazy at all times.  My kids are bored, hungry, crabby, fighting, messy, locking each other in rooms  and it’s only 8am, what the hell isn’t it bedtime yet??

So I realize I need to remove myself from the situation and go out to the garage and workout. I leave my ten year old in charge, it’s not as dangerous as it sounds people, I’m still home plus things might get ugly if I don’t get out.  Working out is like going to the “shrink,” for me; I’m literally working on my mental health.  When I’m done, I come back inside refreshed, happy, and a slightly more energetic mommy.  I might be able to get through the rest of the day without losing it!  Cheers to freakin spring break!

10 minute warm-up

WOD
100 walking lunges
90 sit-ups
80 push ups
70 jump squats
60 kettlebell swings 35#
50 burpees
40 box jumps
30 push press 45#
20 toes to bar
10 burpee box jump

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Training Tuesday

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I decided to work on some OCR specific training today!  I have the Charlotte Spartan Sprint coming up in a week and a half so this type of training needs to be done so I’m prepared.  I

1 mile warm-up
6 rounds
800 meter run
1 rope climb
20 box jumps
1 uphill bucket carry
10 burpees
2 mile cool down

*If you don’t have a rope to climb substitute with 20 push-ups.

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I think rope climbs have become my favorite obstacle!!

Getting active with your kids

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So a couple of days ago I was getting ready to go out to our garage for a quick workout when my 10-year-old daughter asked if she could come with me…seriously!?!  This made my day, maybe even my week.  While I was waiting for Logan to get ready, Laney, who’s 8, asked if she could come too, hmm even better.  We went out to the garage and I explained the WOD to them, as they looked at me like I was a little crazy, I quickly ran out of the garage to start our first round which started with a 400 meter run before they could change their minds.  As we were nearing the house after our first run we were met by Lawson and Liam, 6 and 4 years old, who came to join in.  As the WOD moved along, Logan and Laney stayed right with me while Lawson and Liam did their own “crazy boy” thing which was fine by me as long as they were moving.  I was so proud and excited that my kids wanted to workout with me, usually they think I’m crazy when I train.  Don’t get me wrong, they are active kids and like to get outside but don’t usually participate in my workouts (which can be intense).

I think it’s extremely important to show you children that exercise should be a priority in your life and not a burden, which far too many think.  I’m constantly explaining to my kids the reasons why I love to exercise and why its important.  Showing them that exercise can be fun and that its something to be desired will help them get off the couch, put down their electronics and get outside to get active!

Here’s the workout the kids did with me:

5 rounds
400 meter run
20 burpees
10 ring dips
20 squats
10 leg lifts

Pictures of our WOD, sorry they are blurry but we weren’t slowing down for pics!

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Post workout picture 🙂

Monday Workout

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I’m so tired of snow and the cold weather!! I can’t wait until I can go outside to run and train without freezing my buns off and wearing 3 layers of clothing. The day I did this workout, it was 35 degrees…smokin hot! I had to take advantage of the warm weather right (eye roll)? 35 degrees is literally considered warm at this point, everyday it is below freezing with a wind chill that makes your eyes water. Please give me some warm weather?! Ok no more complaints 😉

This is a great OCR (obstacle course race) training workout, adding in obstacles/movements to do while fatigued emulates how you will feel in a race. By the way, I think everyone should sign up and try a OCR; you will be surprised what your body and mind are capable of and it’s a great goal to start training for. Happy Monday!

WOD
20 burpees
bucket carry
30 box jumps
rope climb
40 push press 65#
bucket carry
50 hang cleans 65#
rope climb
60 pull ups
bucket carry
70 push ups
rope climb
80 squats
bucket carry
90 sit ups
rope climb

time: 35:25

modified workout
20 burpees
30 box jumps
40 dumbbell overhead press
50 straight leg dead lift
60 dips
70 push ups
80 squats
90 sit ups

BUCKET CARRY IS SERIOUS BUSINESS AT SPARTAN, THIS PICTURE WAS AT THE BEGINNING OF A 5+ HOUR RACE…I WAS NOT SMILING AT THE END!

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Spartan Cruise Recap and a Workout

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Wow, I’ve been so busy traveling, racing and having house guests the past two weeks I haven’t been able to write a post, better late than never.  Last weekend my husband and I were able to go on the first ever Spartan Cruise where we spent 3 nights with fellow Spartans soaking up the sun and racing on an island in the Bahamas.

The morning of the race, we were tendered to the island, Grand Stirrup Cay, where the race was to be held.  I was originally supposed to race later in the day, not against the  elite women.  I was really discouraged with how the heats were set up because I have been running elite for the past 6 months and was told that elite ran throughout the day which I found to be untrue.  The elite men took off at 10am and the elite women at 10:15, so instead of waiting I decided to get in an earlier heat and started at 10:30.  The race was typical of the Spartan sprints with the usual barbwire crawl, rope climb, spear throw, herculean hoist, traverse wall, sandbag carry but with some swimming obstacles (duh we are in the Caribbean) and a cool jungle trail run.  I was burpee free for the entire race but really didn’t know where I stood place wise with the fast heat that had gone before me.  It’s hard to run a race when you are not chasing anyone or don’t have anyone on your tail, so I just went out and ran my own race.  I was able to grab 6th place, I’m not too disappointed since I was racing against some of the most amazing OCR athletes; most of which are Pro Team members.

The ship was awesome, there was constantly activities to partake in on the ship, which included guest speakers, SGX workouts, pool side yoga, burpee contests, run/workout with the one and only Joe DeSena, lots of food, drinks and hanging by the pool.  We had an amazing time.  I was hoping for a better finish but I came home with a nice check which paid for the trip, so I can’t complain too much 😉 It was a great race put on by Spartan and I feel fortunate to have been able to go.

With all this talk of the Caribbean, beach, and water I thought I would post a full body circuit to get you ready for the upcoming bikini season!

Workout
5 Rounds
30 Sit ups
25 Push ups
20 Box Jumps
15 Burpees
10 Squats 65#

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Jumping pictures are the coolest!

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Dean Karnazes, the “ultra marathon man.”  He once ran 50 marathons in all 50 states in 50 days…he is kind of amazing!

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My winnings!!

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post CrossFit Games open workout 15.2 in Miami, holy hot!

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Finish line fire jump

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Working on my Speed

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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!
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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!

My first CrossFit Open WOD

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Since I just started going to a legit CrossFit gym, Pioneer Valley CrossFit, I have already been talked into signing up for the CrossFit Open.  If you don’t know what that is it’s a five-week competition, each week a new workout is announced.  Once the WOD is announced you have 4 days to complete it and submit your score.  The top athletes will advance to Regionals and then from Regionals you advance to the CrossFit games.  I don’t think I will make it to Regionals but I’m excited to be a part of this competition, I love how hard I’m pushed during the WOD, the energy from the CrossFit community is awesome and, most importantly, I get to workout with my favorite workout partner, my husband.

Today I did the first open WOD 15.1 and 15.1a, which was a 9 minute AMRAP of 15 toes to bars, 10 deadlifts @75#, 5 power snatches @75# then you have 6 minutes to find your 1 rep max for clean and jerk (if you have no idea what I’m talking about you could go to games.crossfit.com and check out all the details).  I completed 158 reps and got 135# for my 1 rep max; I’m thinking about doing it again before the Monday evening deadline and strategizing better.  If there is anyone who still has to do this WOD, break up your toes to bars early and save your forearms.  I went unbroken on my first round and had a hard time keeping a rhythm for the rest of the workout.  I would suggest breaking them up 6-5-4 or 5-5-5, if I redo this workout, I might be able to get closer to 180 reps.  It was a cool environment today; lots of spectators, coaches, judges, and other athletes, it made for a memorable experience that won’t be forgotten!

Yesterday, I was pretty sore from Thursdays workout, which was a crap ton of overhead squats and chest to bar pull-ups, ugh!  So instead of lifting any weights I decided to go for a short run, do some burpees, and foam roll my horribly sore muscles.

Workout
3 mile run
100 burpees

* You can do 100 burpees in a row or break them up.  I broke the burpees up into 4 rounds.  I set my interval timer to 5 minutes and did 25 burpees (which took about 1:30) and rested the rest of the 5 minutes.  I did this while I was making dinner, I got a good body weight workout in and it kept me from snacking while cooking.

Had to take a selfie of one of my super cute new headbands from hippierunner.com.  I’m loving them because they actually stay in place and aren’t too tight…don’t you just hate it when a headband is too tight or slips off? 😦  Go check them out if you are a sucker for a good headband, like myself!

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