A WEEK OF WORKOUTS

BUSY WEEK. Let’s talk about it.

Monday 8.25

• 5 mile Fartlek run. I like to alternate sprint & easy pace blocks on my Monday morning runs sometimes. They’re usually shorter, so I like to make sure I get some good work in.

Tuesday 8.26

• Crossfit class:
  • 10 min: clean pull + shrug x5
    I worked up to 65#
  • 8 min: 15 seconds burpees followed by 50′ broad jumps for speed
    This was actually a lot of fun!
  • WOD, 3 RFT:
    15 Hang power cleans @ 45% of 1RM C&J
    15 TTB
    I used 65# for the cleans (a little heavier than prescribed) so I was slow, but it didn’t kill me.

Wednesday 8.27

• 8 mile run. Really nice morning (and the Crossfit Shadyside workout looked ROUGH). Happy camper.

Thursday 8.28

• Crossfit in the morning. Workout looked like this:
  • 6 rounds: 3 back squats @ 80% of 1RM followed by 20 landmine rotations
    I used 125#
  • WOD, 3 RFT:
    60 DU
    40 Russian KB swings @ 70/53#
    20 sit-ups

    I slacked here – used a 35# KB. Should have gone up in weight. Did the EXACT opposite of my August goal.

• Moved last week’s Trail Run Tuesday to Thursday instead. Did 6 miles with Cass. Changed up the route this week – it was great! First great evening run in a loooong time.

Friday 8.29

• Crossfit again:
  • 5 rounds: 5 deadlifts @ 75% of 1RM
    I started at 155#, got through 3 and started to round my back, dropped to 135#
  • WOD:
    4 stations, 4 min each:
    Max effort row
    30 sec ring row, 30 sec rest
    30 sec pushups, 30 sec rest
    Pull-ups, hold at top, slow descent

Saturday 8.30

• 10 mile solo run before hitting the road for Baltimore. Not as fun as with the group, but did it anyway.

Sunday 8.31

• Vacation rest day. So great.