It’s Fitness Friday once again! On Fridays I post my weekly workouts and talk about fitness goals. Click here to see my original post on this. I am currently training for a 1/2 marathon and using a plan I found on The Peanut Butter Runner (click here to see the plan). So far it’s going really well. If you are looking at making fitness goals, my biggest tip would be- make a plan, treat it like you would any other priority in your life. Because guess what- you deserve it!!
Friday:
Workout 18.2 Click here to see it performed by a pro!
This year I am doing the open in a team with a friend. The set up was little different and we had to start with an extra 25 bar-facing burpees.
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Women use 35-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Saturday:
3 rounds:
- 20 shoulder tap planks
- 25 air squats
- 10 burpees
- 50 jumping jacks
- 10 push ups
Sunday:
5 mile run 50 minutes 9:59min/mi
Even though this run didn’t go as planned~ I forgot to put on lipgloss & get gum before I left (usually requirements for running 🙂 It was super windy and I realized I had hardly any water all day. But I still did it. Even though it was a rough one. Sometimes workouts don’t go as planned, but we can still get through it!!
Monday:
Definitions and helpful tips to “what the heck does that mean?”
- Click here to see Kettlebell Swings
- Click here to see Double-unders
- AMRAP 15= As Many Reps As Possible for 15 minutes
- Scaling options: instead of double unders~ toe-taps or single unders
- Weight for Kettlebell~53/35 means 53# for men, 35# women or 44# men, 26# women
AMRAP 15: ( I did Double unders and 35# Kettlebell)
150 Double-unders – Toe-taps
50 Kettlebell Swings, 53/35 – 44/26
2000 meter row/day- March’s challenge at Crossfit started today!
Muscle up drills
Tuesday:
2000 meter row/day- March’s challenge at Crossfit
Wednesday:
Definitions and helpful tips to “what the heck does that mean?”
- Click here to see a deadlift
- Click here to see Toes-to-bar
- Click here to see Pistols
- Scaling options for Toes To Bar- click on each movement to see an example: knee raises or knee to elbows or sit ups
Conditioning.(I used 115# for Deadlift, Did Toes-to-bar & did banded pistols)
Tabata (20 sec work/10 sec rest) x 8 intervals at each exercise
Deadlift, 165/115 – 135/95 – 115/85
Rest 1 min
Toes-to-bar – Toe-raises – Knee Raises – Situps
Rest 1 min
Pistols – Air Squats
2000 meter row/day- March’s challenge at Crossfit
Thursday:
Run 3 miles
2000 meter row/day- March’s challenge at Crossfit
Thanks for stopping by! What are your fitness goals for this year? Remember- Just take one day at a time!
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D I S C L A I M E R Anything that I discuss about making any lifestyle changes is from my own experience and/or other clients personal experiences and may not be suited for you. It is strongly recommended that you consult with your health professional before making changes in your own life. By engaging in anything that I talk about, you agree that you do so at your own risk.