Happy Fitness Friday to you! If you have never been to a Fitness Friday~ let me tell you how fun it is! I always give you a *fun* at home workout! Also I walk you through my workouts for the week. I belong to a Crossfit gym and love it. So most of my workouts are from Crossfit. There is a definition of what the Crossfit lingo means. So if you ever have question about a workout, just ask!! I am also training for a 1/2 marathon that takes place in May, so that training is added in to my weekly workouts. My training for that is a plan I found on The Peanut Butter Runner (click here to see the plan.
Weekly Workouts:
Friday:
Class Conditioning. (It took me 14:43)
5 Rounds:
Bike 1k
15 Burpees
200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)
Saturday:
200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)
Sunday:
4:03 miles, 38:11 time, min/mile 9:29
Monday:
Definitions and helpful tips to “what the heck does that mean?”
AMRAPx20= As Many Reps As Possible for 20 minutes
TTB= Toes To Bar
Scaling options for Toes To Bar- click on each movement to see an example: knee raises or knee to elbows
Open 18.1 team workout: Click here to see the each movement
We did this workout RX which means as Prescribed so for women that is TTB, 35# KB and 12 cal row
Relay style- each partner completes 1 round and then switch for 20 minutes
AMRAPx20
8 TTB -> Toe Raise
10 Dumbbell Hang Clean to Overhead (5/side) 50/35 -> 35/20
14/12 Cal Row
200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)
Tuesday:
2:02 mile run, 22:11, 10:58 min/mi
Slow run today! My knee was not feeling great, so I took it slow. Listen to your body, even when you don’t really want to. Sometimes that is the hardest part of training 🙂
200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)
Wednesday:
Definitions and helpful tips to “what the heck does that mean?”
AMRAPx3= As Many Reps As Possible for 3 minutes
Ring Dips- click here to see movement
H.R Pushups= Hand Release Pushups click here to see movement
AAB= Air Assault Bike
Core Specific Warm-up.
5:00 Rotating Plank
Every :20 rotate: right side plank, traditional plank, left side plank, traditional plank, right side plank…..
Conditioning.
AMRAP 3:
30/18 Calorie Bike
Max Rep Ring Dips – H.R. Pushups
Rest 3:00
AMRAP 3:
60 Air Squats
Max Cals on AAB w/remaining time
Rest 3:00
AMRAP 3:
30/25 Ring Dips
Max Rep Air Squats in remaining time
Rest 3:00
For Time:
30 Cal AAB
60 Air Squats
30/25 Ring Dips
200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)
Thursday:
3:03 mile run, 28:50 time, 9:32 min/mile
This run felt really good. I had to stop at 2 stoplights which was frustrating! I didn’t want to stop 🙂
Thanks for stopping by! What are your fitness goals for this year? Remember- Just take one day at a time!
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