Happy Fitness Friday! On Fridays I post my weekly workouts and talk about fitness goals. Click here to see my original post on this. Within the weekly workouts, I post definitions or videos on movements, please let me know if you have any further questions! Sometimes it feels like learning a new language. 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!! It’s getting down to the last few weeks of training for the 1/2 marathon & I am getting really burnt out on running & the last couple of weeks my running hasn’t felt great. Anyone else in that boat?? Anyways, enough of that 🙂 Let’s get on to my weekly workouts!!!
Friday:
Crossfit Lincoln Workout- click here for full workout
Definitions and helpful tips to “what the heck does that mean?”
- 1RM= 1 rep max (maximum amount of weight you can lift 1 time)
- Click here to see a Front Squat
- Click here to see a Kettlebell swing
Strength.
Within 12 min work up to a 1RM Front Squat (125#)
Conditioning.
“Helen”
3 rounds for time:
400m run (biked 1.1 km instead because the weather was cold)
21 Kettlebell Swings, 53/35 – 44/26 (I used 35#)
12 Pullups
*15 min cap
Saturday:
In team of 3:
AMRAP 15 min
- 5 cal row~ Click here to see tips on rowing
- 5 box jump~ Click here to see a box jump
- 5 deadlift~ Click here to see a deadlift
- 5 wall balls~ Click here to see a wall ball
- 5 lunges with plate over head ~Click here to see a walking lunge
- 5 push press~ Click here to see a push press
- 5 burpees~ Click here to see a burpee
Sunday:
6 miles power walk
Monday:
Crossfit Lincoln workout- click here for the full workout
Definitions and helpful tips to “what the heck does that mean?”
- 1RM= 1 rep max (maximum amount of weight you can lift 1 time)
- Overhead Squat- Click here to see one
- The weights that are listed are different options for weight you could use for this movement. Example the 135/95 135 is the men’s weight and 95 is the women’s weight. There are a total of 3 different options listed, but you can scale from there if needed. That is what I did, I started with the lowest option of 65# and ended up going down to 55#
Olympic.
E:90 x 7 sets
Work up to 1RM Overhead Squat- (I did PR today! 90#)
Conditioning.- (I started with 65# but ended up going to 55# & got 5 rounds)
AMRAP 9:
7 Overhead Squats, 135/95 – 115/85 – 95/65
5 Strict Pullups – 9 Seated Pullups
Tuesday:
Run 3 miles
Wednesday:
Crossfit Lincoln Workout- click here for the full workout
Definitions and helpful tips to “what the heck does that mean?”
- Click here to see a Plate Ground-to-Overhead
- Click here to see a pistol
- The scaled option for a pistol is a lunge holding a plate over head, this is the option I used
Conditioning. (8:59)
For time:
400m run
60 Plate Ground-to-Overhead, 45/25
45 Pistols or Lunges Holding Plate
30 Cal Row
*15 min cap
Thursday:
Run 5 miles
Thanks for stopping by! What are your fitness goals for this year? Remember- Just take it one day at a time!
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