My Weekly Workouts

Tuesday July 10

I have been getting to CFM by 6am on Tuesday's and doing the Comptrain WOD instead of taking Wendy's 6am spin. This is my 4th Tuesday not spinning. I am very proud of myself for not needing that 1 hour of sweat before I do CrossFit. Today I was extremely tired....over worked with training people and Conor has been depressed and anxious so it is taking a lot our of me.I could have done this 30-45 seconds faster if I wasn't so tired.

"HELEN"

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

I practiced Bar MUS too!

Monday July 9, 2018

I have been doing the Comptrain Masters WOD's at-least 3x a week (last week 4x)for the passed 3 weeks. I am excited. I can tell that I am getting stronger. My goal this week is to do 5 of them.

Today is Day #1

"EVEREST"

Newest CompTrain benchmark, demonstrated by CompTrain athlete Brooke Wells – Video HERE

For Time:
21 Back Squats, 21 Strict Handstand Pushups
15 Back Squats, 15 Strict Handstand Pushups
9 Back Squats, 9 Strict Handstand Pushups
Time Cap – 15:00

I used 125# for the back Squats and I scaled the HSPU's. HSPU's are hard for me but I did them really well. I did 15 reps, then 12, then 10. 

BODY ARMOR - A

4 “Giant” Sets:
8 Unbroken Barbell Bench Press Repetitions
8 Unbroken Hang Power Cleans
Rest 2:00 between sets.

I used 85#'s for both.

Great practice for the cleans!

BODY ARMOR - B

3 “Giant Sets”:
12 Alternating Dumbbell Strict Presses
15 Weighted AbMat Sit-Ups
18 Dumbbell Floor Presses (Video)
21 Slow Hip Extensions
Rest ~2:00 between sets.

I used 30#'s for the DB strict Press and the DB Floor Press, I used a 50# D-Ball for the sit-ups.

Sunday July 8th

"DANIEL"

For Time:
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-Ups

23 min RX. I was trying but not killing myself

Friday July 6th

BOX SQUAT

7 Sets of 2
Squat to a box height slightly below parallel.

Resting as needed between sets, the aim here today is to build to a moderately heavy, well executed set of two repetitions. Speed to the standing position takes precedence over loading here. Rest as needed between sets, but aim to keep it below 2:00.

FRONT RACK REVERSE LUNGES

3 “Giant Sets”:
12 Front Rack Reverse Lunges (6/side)
12-15 Heavy Russian Kettlebell Swings
Move directly into the swings after racking the barbell, and rest 2:00 between sets.

BODY ARMOR

21-18-15-12:
Weighted AbMat Sit-Ups
Romanian Deadlifts (Video)

Load intentions are on the “unbroken” side. Every set should be completed with challenging effort, but absolutely able to be completed unbroken.

"PARKS AND WRECK" (INDIVIDUAL VERSION)

For Time:
27-21-15-9
Assault Bike Calories
Kettlebell Swings (70/53)
200 Meter Wreckbag Run after each round (70/50)

In replacement for a Wreckbag or sandbag, running with the kettlebell used inside the workout is the next best option.
Post time to the tracker below. This WOD took me 22-23 minutes RX. I ran with the 50# D-Ball. It was hard!

Tuesday July 3, 2018

STAMINA SQUAT

Enter estimated/current 1RM Back SquatSubmit

On The Minute x 12 (3 Rounds):

Minute 1 – 6 Reps @ 130#

Minute 2 – 4 Reps @ 140#

Minute 3 – 2 Reps @ 150#

Minute 4 – Rest

All repetitions taken from the rack.

"LIQUID LAUGH"

5 Rounds:
1:00 – Max Front Rack Dumbbell Lunges (50’s/35’s)
1:00 – 50 Double-Unders
1:00 – Max Assault Bike Calories
1:00 – Rest

Inside “Liquid Laugh”, the score today will be total lunges and total calories on the assault bike, added together. The double-unders during the second minute are not scored. We have 1:00 in each round to complete the repetitions to be “Rx”.

MONDAY JULY 2, 2018

"VAN DAMME"

For a workout demonstration by CompTrain athlete Cole Sager, click (HERE)

30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups
Rx – 135/95

I used 65# and did strict ring pull-ups

Post completion time to the tracker below.
Time Cap – 20:00

Sunday May 27th

I plan on running 10 miles today and doing core-work and mobility. Chris and Laurie have been away so I have been coaching a ton. I am exhausted. No gym today. I need to be by myself and just run...run..run..listen to a podcast, think and plan out my week.

Friday May 18th

I ran 6 miles in the morning and that night at 7pm a group of us did a team competition at CrossFit TakeOff in Kingston. Each person had to do a different "girl" WOD. I had to perform "Karen." Karen is 150 wallballs for time. I actually PR'ed my Karen time. I got 6:30RX. 14# ball and a 9' target. I had throat burn after. So intense. I did 50 unbroken wallballs, took a 10 sec rest then did 25 more, then 10-15 at a time. Brutal!

Saturday May 19th

I ran 5 miles then took the 9:30 CrossFit Mag class. It was a partner WOD. Kristin and I were partners. Our time was 19:40 RX. More wallballs! My legs are sooooo sore!

With a partner…

“Karace”

20 Rounds for time:
3 Power Clean & Jerk
15 Wall Balls

Rx: 135/95#, 20/14#

Int: 95/65#, 14/10#

Beg: 70/45#, 12/8#

20 minute time cap

Only one athlete may work at a time, completing one full round before switching.

Sunday May 20th

Ran 6 fast miles with my friend Kristin. She NEVER stops or runs slow. Lol

Monday May 21, 2018

I ran 6 miles slow, later in the morning after my cilents I went to CrossFit Magnitude and did this workout for strength....

On the Minute x 10
2 Box Squats @ 60% of 1RM Back Squat (I used #120)
Set box height (or stacked plate height) to parallel. 

FRONT SQUAT

4 Sets of 7

Enter estimated/current 1RM Front Squat

Set #1 – 7 Reps @ 93#

Set #1 – 7 Reps @ 98#

Set #1 – 7 Reps @ 102#

Set #1 – 7 Reps @ 105#

BODY ARMOR

Not for Time:
10-9-8-7-6-5-4-3-2-1:
Barbell Bent Over Rows (Video) I used 75#, 80#,85#
Dumbbell Bench Press I started with 30# DB's and then went up to 40# once I got to the 6's.
*10 AbMat Sit-Ups after each round

SUNDAY 1/28/18

The CrossFit Open is coming up 2/22/18 we (CrossFit Magnitude members, my family and I) are preparing to do the BEST we can during this 5 week competition. This will be my 6th year competing and every year I get better, fitter, stronger and faster! I will take it at age 47 almost 48. This WOD was designed by my absolute favorite Coach Ben Bergeron. This workout has aLL the exercises that are pretty much guaranteed to be in the Open. It is a test for yourself so you can see what exercises you need to work on. You have 20 minutes to see how far you can go. I got 275 reps RX, I finished 15 Jerks and the time ran out. I know I can get to the snatches if I were to do it again. My friends at CrossFit Magnitude are going to do this WOD today. I cannot wait. I am going to practice ring muscle ups!

"OPEN TEST"

AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

September 17, 2017

If you know me you will NEVER believe what I did...I took an entire week off from exercise! I did ZERO exercise other than walking my pups from 9/9-9/15. I feel amazing. My body was so fatigued and so over trained I had to do it. It hurt to walk up a flight of stairs..NOT GOOD! I am ready now. I have some serious goals...

1) STOP talking about getting a bar muscle up and ring muscle up and friggin' just practice! I practice, then get discouraged, stop practicing, practice again. STOP! Just do it! I finally realized I can't do it all so if I want to get Muscle Ups and I have to cut down on running so I have time to practice. Geez, pretty simple! lol

2) Get Stronger. Get over my fear of a power clean higher than 110#. Lol I can do 115-120# but it scares the sh@%* out of me. 

3) drink less. One night a week is plenty. I feel soooo good when I don't drink. I throughly enjoy going out with my husband to have a cocktail. Once a week no more!

4) Meditate more often. I finally got the app "Calm." LOVE IT!

5) Slow my pace down and enjoy everyday!

8/31/17

I ran 6 miles then went to CrossFit TakeOff to see my favorite Coach Rich. 

Today's WOD at TO...

Thursday 8/31/17

1. Front squat – 5×4 at 70% across (I used 110#)

2. AMRAP 12
1 clean (full squat) 185/135 (I used 105#)
2 Rope climbs 15′ ascent
3 Bar Muscle Ups(I did the bar MUS with a skinny band..1" band I think). I got 5 full rounds plus 2 reps.

8/30/17

Weightlifting Wednesday

A.

Front Squat (Tempo 3211) 3@50%, 3@55%, 3@60%

B.

Hang (Squat) Clean 3×3@60%

Paused (Squat) Clean (4” above knee) 3×3@65%

(Squat) Clean 1×3@70%,1×3@75%,1×3@80%

C.

Push Press 5-5-5

Push Jerk 3-3-3

Split Jerk 1-1-1-1-1

Note: Start at moderate load and ascend in weight throughout all movements and sets.

1 hour spin later in the morning.

8/28/17

I plan on running 5 miles before class. I need to flush out all the crap I ate over the weekend...home made pizza, a few drinks, a few bites of Conor's ice cream.Ugh.

A.

3 rounds

Dips (Bar or Rings) Max reps unbroken (or 5-7 slow negatives)

Rest 45 sec

Double Kb Bent-Over Row x10-12

Rest 45 sec

B.

For time, rounds of 21-15-9 of:

DB or KB One Arm Power Snatch 50/35# (1 rep = both arms)

Pull-Up

Sunday

8/27/17

Today I ran 4 miles with my friend Michelle and then I ran 6 more by myself. A beautiful Fall morning for running. Yes, I said Fall even though it is August. Lol

4/16/17

Happy Easter! Today I am just going to run a slow 5 miles and mobilize. Today is my active recovery day, no weights.

4/15/17

Every 30 Seconds x 12 Reps – 1 Power Clean @ 55% of 1RM Clean and Jerk (I used 66#). this is meant to be light weight to work on speed.
Rest 3:00
Every 30 Seconds x 12 Reps – 1 Power Snatch @ 55% of 1RM Snatch (I used 55#...same thing speed work).

Conditioning

“Amma”
4 Rounds:
15 Burpee Box Jumps (24″/20″)
20 Calorie Row
16 Hang Power Snatches (95/65)
400 Meter Run

This took me 18:15 RX. I know I could have done it faster if I was with other people. I did this workout by myself.

March/April 2017

I am very excited to say Mark and I have been following Comptrain masters programming religiously. I have been counting my macros and I feel awesome! So pumped. I am getting stronger while staying lean!

January 1, 2017

Ran 6 miles, Core work and mobility.

December 31, 2016

I ran 5 miles then....

STRENGTH

Every 2 minutes AMREP Squat Cleans
Squat Cleans at 80# (I got 15 reps)

rest 2 minutes

2 min AMREP Squat Cleans 95#
I got 12 reps

Rest 2 Minutes

2 minute Amrep Squat Cleans 105#
I go 10 reps

Conditioning

3 rounds for time of:
18/15 cal row (15 cal for women)
16 Thrusters 95/65
18/15 cal Row
17 Toes 2 Bar

My time was 16:10 RX

Monday August 22, 2016

I ran 3 miles, a very slow 3. Honestly it had to have been a ten min mile. Lol

This is what I did after my 3 mile run....

A.

3-Stop Segment Dead Lift 4×3 – Work in between 90-100% of 1RM Clean (I used 115#, I should have gone heavier, trying to be nice to my body ).

Notes: Pause for 3 seconds @ 2″ from floor, knees, and pockets before fully extending at the top.

Rest as needed.

B.

For time:

80 BB Front Rack Stationary Forward Lunge (alternating legs) 115/75#

* Every time barbell is dropped, perform the following:

15 Toes to Bar

200m Run

I did this WOD in 5:55 RX

I dropped the bar after 60 lunges. Only 1x so I am happy.

Sunday August 21, 2016

Today was super fun I took a class at a different CrossFit b/c my friend Kevin was coaching it. Kevin Unger was #5 in the CrossFit Games 2016 for 50-54 year olds. He is jacked! Kevin is in amazing shape and he works his Ass off for it. He is one of the most dedicated, hard-working, passionate CrossFitter's I know. Rich, one of my other coaches frequently refers to me as " Kevin Unger." I take it as a compliment. We both take our workouts seriously and want to do our absolute BEST! Maybe someday I will get to the CrossFit Games. It is a dream I have. I will continue to work on my goats and hope for the best!

Today's WOD...

EMOM (every minute on the minute) for 7 minutes:

1 deadlift
2 Front Squats
1 Split Jerk

I used 75#

then...

EMOM 10

3 power snatches(50% of your 1 rep max power snatch, I used 45#) and 5 Box Jump overs 24"/20"

Rest 3 minutes then..

20 min AMRAP of:

3 clean and jerk (I used 95#)

6 burpees to target

9 wallballs (20/14#)

I got 10 rounds plus 1 C&J

Fantastic workout!

6/12/16

Our second Strongman Class. Mark and Conor have been taking this class for a couple of years so they are pretty damn good at it.

Today we did stone over yoke, fat grip dumb bell, one arm push jerk, and farmer's carry with fat grip bars. 

Stay Tuned for some video...

6/5/16

Chloe and I took our very first Strongman class. We both had no problem carrying the Yoke and Flipping the HUGE tires. So fun.

Sunday 4/17/16

Ran 5 miles, then did strength at CrossFit TakeOff. I did 5X5 back squats with 155#, practiced DUS and did a lot of core work.

Marathon Monday!

I did a lot this day. I ran 6 miles early then later I did the hero WOD "Daniel" at CrossFit Magnitude.

Daniel:

1 RFT
50 pull-ups
run 400 m
21 thrusters 95/65
run 800 m
21 thrusters 95/65
run 400 m
50 pull-ups
my time was 18:35 RX

Tuesday 4/19/16

Chloe and I went to CrossFit TakeOff. When I saw this WOD posted I have to say I was a little apprehensive. Not sure how my almost 46 year old body will do with forward rolls. Lol It turned out to be a blast!

For time:
7 rounds of:
3 forward rolls
5 wall walks (click on wall walks to see demo)
7 Toes 2 Bar
9 box jumps 30"/24"

My time was 19:20 RX

Wednesday 4/20/16

Weight-lifting Wednesday at CrossFit Magnitude. My favorite class of the week. Chloe and I took the 9:00am class together. I usually take the 5:15am class but I am off this week and got to sleep til 5am. Woo hoo!

Snatch work and clean and jerk complexes. I used 75# on the Snatch Complex and 110# with the C&J. Chloe used 45# for the Snatch and 65# with the C&J. pretty good for 15 yrs old.

Thursday 4/21/16

Running 6 miles and taking the kids to Martha's Vineyard for the day to visit my sister in law Kim and her kids. We are going to ride bikes!

Sunday 2/14/16

Valentine's Day! I had to sub spin for wendy and her weight class. She was extremely sick with the stomach bug. Not fun! Ugh.

Monday 2/15/16

Ran 6 miles on the treadmill. It was only 1 degree out today. I needed to cleanse from the weekend. Too much salty foods! 

Mark and I went to CrossFit Magnitude and did the WOD there. It was..

“Mount Washington”

As fast as possible, complete sets of 30-20-10 of the following:

Dead Lift (225/155#)
Burpee
Box Jump (24/20″)
Toes 2 Bar
My time was 15:54 RX and Mark's time was 15:25 RX.

Tuesday:

1 hour spin then...

A. EMOM 10

Odd – Front Squat x5 @75-80% of 1RM

Even – Double Under x30

B. CrossFit Open WOD 12.5

AMRAP 7

3 Thruster (100/65#)
3 C2B Pull-Up
6 Thruster
6 C2B Pull-Up
9 Thruster
9 C2B Pull-Up
12 Thruster
12 C2B Pull-Up
15 Thruster
15 C2B Pull-Up
18 Thruster
18 C2B Pull-Up
Etc…

Sunday 1/31/16

I ran 6 miles then did strength. I did 5x5 back squat with 155#, lots of core work.

Monday 2/1/16

Ran 3 miles.

I went to CrossFit TakeOff and we did.....

Strength: 5X1 power cleans. I only got to 110# ): I want 125# so bad! I will get it. I get spooked once I get passed 110#.  It's all in my head. Lol

Conditioning:

3 Rounds for time of:
21 pull-ups
15 handstand push ups
9 power cleans
RX: 135/95 

My time was 19:36 RX. I was really happy with my HSPU. The first 2.5 rounds were easy then they got extremely difficult..FAST.  It took me longer than others but I was happy to be able to do the HSPU'S RX.

Tuesday 2/2/16

1 hour spin. A ton of mobility.

Wednesday 2/3/16

I LOVE weigh-lifting Wednesday's! I have been taking a weight-lifting/Olympic lifting class at CrossFit Magnitude at 5:15a.m! It is awesome. I want to perfect my form and it is helping me so much when I coach others. It is using light- medium weight and working on technique. Love, love, love it! I know I am strange. Others take knitting or piano, I take an OLY class for fun.

Thursday 2/4/16

CrossFit WOD:

For time, complete the following:

50 Calorie Row
40 Abmat Sit-Up
30 Burpee
50 Wall Ball (20/14#)
40 KB Swing (70/53#)
30 Hand Release Push-Up
50 Double Under
40 Box Jump (24/20″)
30 C2B Pull-Up

My time was 21:34 RX.  It's always the damn double under's that take me forever! I should have done this WOD in under 20 minutes. AAARRGGHH. Taught 1 hour spin. It is my new spin class at WOC at 6 pm.
Mark's time was 19:38 RX

Friday 2/5/16

I had the BEST workout today. It kicked my Ass after everything I have done this wk. Holy Moly! 

Ran 3 miles on the treadmill, then..

Strength: 4X5 Thruster(heaviest possible). My heaviest was 100#. I definitely could have done 105# possibly 110# but we ran out of time. 

                  Ring Dips 4xME(max effort). I was able to get 4-5 reps in a row RX.

Conditioning:

Complete 4 rounds of:
1 Min ME – Thruster (95/65#)
1 Min ME – T2B
1 Min ME – DU’s
1 Min Rest
Note: There is no rest between all three movements.
Score is max reps for each movement individually (3 separate scores).

My score was 71 Thrusters RX, 71 T2B RX and 107 DUS RX. Again, DUS slow me down BUT I am improving!
 had to take a nap. Lol

Saturday 2/6/16

Yeah, an easy workout day. 

Ran 5 on treadmill then lots of core work and mobility. We had lots of snow yesterday here in New England so the roads are messy and icey. I am sooo much smarter as I get older. Years ago I would have tried to run outside. Not anymore, it's not worth it.

Hey All! 

I have been working out like crazy but not recording my workouts. I am continuing to try and get stronger for the CrossFit Open that starts 2/25/16. This week I repeated 2 Open WOD'S from the past and my score was considerably better. 

12/27/15-1/3/16

Sunday:

I ran 6 miles, I was feeling pretty good until I ran by Nesserella's Farm and I tripped over a 10" circular wire meant for a plant. It went up to my ankles and tripped me (this was at mile 2.5). I fell flat on my face, bumped my knee, elbow and hand. Cars stopped to see if I was ok. OMG. I finished the run but was hobbling around all day.

Monday:

Ran 5 miles. My knee felt really good. Phew.

CrossFit WOD:

Strength:
5X2 Front Squat with a 5 second pause at bottom
I got to 140#

Conditioning:
12 minute AMRAP

RX:115/85
1 lateral burpee over the bar
2 front squat
2 lateral burpee over the bar etc.
I got to 10 rounds plus 21 reps RX

Tuesday:

Weekly Workouts 12/20/15-12/26/15

Sunday 12/20

I ran 6 miles then did strength at CrossFit TakeOff. I am determined to be stronger this year for The CrossFit Open. It starts 2/25/16. Anyway, for strength I did 10 negative pull-ups. This means I got my chin over the bar then come down super, super slow, repeat 10x. I also did 1 minute max rep Push Press at 65#. I got 20-23 reps and Overhead squat 5-5-5-5-5 climbing. I finished with 95# for my last set of 5. After that I did 50 GHD sit ups and mobilized. Mark did deadlifts for strength and a conditioning WOD that I did last week...

12 minute AMRAP of:
90 wallballs 20/14#
60 double Unders
30 sit ups
Mark got 1 full round plus 46 wall-balls. I got 1 full round plus 90 wall-balls. I had to sit down after. It was brutal!

Monday:

Ran 6 miles, mobilized, core work.

Tuesday:
hour spin class. 

CrossFit class
strength:
strict press 5-3-1
I got 80# for 5 reps, 85# for 3 reps and 90# for 2. I tried 95# for 1 and failed. I have done 95# for 1 rep before I know I can do it. 

Conditioning:
3 rounds for time of:
21 push press RX:75/55
21 box jump overs 24"/20"
I got 5:08 RX. I beat all the crazy strong woman at TO. Very excited.

Wednesday:

1 hour spin class. I teach a body sculpting class on Wednesday's at The Workout Club but I just Coach it, I don't do the exercises other than the abs. I do so much CrossFit I want to save my energy for that and I do not want to get tendonitis with all the repetitive moves and higher reps.

Thursday:

Ran 3 miles then did the "12 days of Christmas" WOD at TO.

It was...

RX: 100/70#, 30"/24",20#/14#, 70/53#
1 power snatch
2 hang power clean
3 push press
4 front squats
5 handstand push ups
6 toes 2 bar
7 box jumps
8 ab mat sit ups
9 kbs
10 lunges (20 total)
11 wall balls
12 calorie row

It is like the song...you perform 1 power snatch, 2 HPC, 1 P.S, 3 push press, 2 HPC, 1 P.S, 4 front squats, 3 push press, 2 HPC, 1 power snatch etc.

I did it in 24 minutes RX. The last couple rounds HSPU I had to modify b/c of my neck. I felt a little strain so I stopped doing them and did regular push ups instead. So much fun!

Friday: 

MERRY CHRISTMAS and HAPPY BIRTHDAY JAK-JAK!!

Jacky (Jak-Jak) is my adorable black Pug in this picture. Joy-Joy is on the right. Jacky is in love with me. He has something wrong with his shoulder so he walks funny and is very slow. He is not in pain, thankfully. I LOVE, LOVE, LOVE him. He is 7 today.

I ran 10 miles, mobilized. It was a beautiful day...65 degrees and sunny! Took all 3 puggies for a walk too.

Saturday:

I really should take a day off. I will very soon BUT today is a hero WOD at TakeOff. I have to do it.

It is.... 
Saturday 12/26/15
“Daniel”
50 Pull ups
400 m run
21 thrusters 95/65
800 m run
21 thrusters 95/65
400 m run
50 pull ups

Stay tuned on my time for this WOD.

It took  me 20:32 RX!!!!

Oops! I missed a week of blogging my workouts. I can assure you I worked out and worked out hard! Here is last weeks..

12/6/15-12/12/15

Sunday: Ran 6, went to CrossFit TakeOff and did strength and a short conditioning WOD. I wasn't planning on doing any conditioning since I already ran 6 but my friend asked me to so I did. Felt a little gross and bloated from a cheat meal and wine Saturday night so it was fine to workout extra hard.

Strength:
Back Squat 5X5
I used 145#

Conditioning:
7 rounds for time of:
4 burpee deadlift
3 burpee power clean
2 burpee squat clean
1 burpee clean and jerk

RX:135/95
My time was 13:20 RX. I went slow b/c I had already done a lot and 95# is friggin' heavy!

Monday:
Ran 3 miles
Took the 10:00 at TO. It was..

Strength:
Front Squat 2-2-2-2-2-2
My last set of 2 reps was 145#, Now my legs are soooo sore!

Conditioning:

AMRAP 12
5 front squats
10 pull ups
15 ab mat sit ups
RX:115/85

I got 7 rounds plus 2 reps RX. Sara got 8 rounds plus 2. I just can't beat her right now. She is 12 yrs younger but we are both fast and strong so I try to get as close to her. She is super strong!

Tuesday:
1 hour spin class and a CrossFit class. My abs are sore to the touch from Monday's WOD and if I cough or laugh forget about it...like a bruise.

Strength:
EMOM 8
Ring Dips
I did not use a band....so hard!

Conditioning:
3 rounds for time
row 9 calories
15 deadlifts
21 box jumps
RX: 185/135, 24"/20"
I got 12:23 RX Sara got 11:15 RX...WTF. This WOD was harder than it looks. Spinning first was not a great idea. Oh well.

Wednesday
1 hour spin and taught a body sculpting class at The WOC. Didn't do any of it other than the abs. I am way too sore!

Thursday
Ran 3 miles

CrossFit Class:

A chipper
For Time:
row 40 calories
30 wall balls
30 Toes 2 Bar
10 Handstand push ups
20 Knees to Elbows
30 ball slams
40 mountain climbers
RX: 20#/14#
I forget my time but I did RX. Handstand push ups are brutal! Worked on Double Unders after class. Billy (a member at TO) helped me so much. If I get 25 in a row I am buying him a present. I am up to 8-10. So silly I can't get these.

Friday
Ran 5, taught a body sculpting class. The high rep stuff makes me so sore. Lol

Saturday: 
Ran 6, mobilized.

11/29/15
ran 10 miles

11/30/15
Ran 3 miles, then did a CrossFit WOD.

Strength:
3 rep max Thruster from the floor. I got 105#. I know I could have got 110# or 115# but we ran out of time.

Conditioning:
For time:
10,9,8,7,6,5,4,3,2,1

Hang Power Clean 105/75
pull-ups

I got 9:25 RX. My hands were so cold I could not hold onto bar. I have to bring hand warmers. It is ridiculously cold in that box!

12/1/15

1 hour spin class
1 hour hot power yoga (not great at yoga)

11/22/15-11/28/15

Sunday

Ran 10 miles, practiced DUS(double unders), did core work, mobilized. 

Monday
Ran 6 miles, did strength at Workout Club.
Strict Press 5x5(I used 70#). 5x5 means you find your heaviest for 5 repetitions and do it 5x. In between sets I did leg raises with the weighted stability ball(100 reps).

Tuesday
6a spin class.
Mark and I went to CrossFit TakeOff together to take the 9:00 class. It was...

Strength:
1) Deadlift 5-3-1 I got 205# for 1 rep!! A P.R!
2) Pull-ups..as many as you can get without letting go of the bar. I got 26. Mark got 55! He got the most pull-ups in the gym. He's #1, I am #3.
3) 7 min AMRAP..BURPEES! Gross. Burpees for 7 min is worse than running a 1/2 marathon.
I got 101, Mark got 85.

Wednesday
spin class then taught a weight class. I am so sore from the deadlift and burpees that I just demonstrated the exercises.

Thursday
Thanksgiving. I ran 10 miles.

Friday

Food hangover. Ick.
Ran 6 miles then Mark and I took the 10:00 class at TakeOff. We were the only ones in the class. Lol.

We worked on squat cleans for strength. I got up to 110#.

Conditioning was:

12 min AMRAP(as many rounds as possible)
5 squat cleans 135/95
10 pull-ups
1 rope climb (15')
I got 4 rounds plus 15 reps and 3/4 rope climb. My fore arms were so pumped I could not climb any higher. Mark got 6 rounds. We both did RX. Not bad for 45 yrs old and 49 yrs old. 

Saturday...

Ran 3 then did a CrossFit WOD.

It was  partner "Fight Gone Bad." Faith was my partner and we got 464 reps RX.

11/15/15-11/21/15

This week I completely forget what I did for workouts because Conor was so sick with 103 degree fever, double ear infection and sinus infection. Its a blur except for the day I did wall walks and handstand pushups in one work out. At 45 years old, NOT a good idea. My eyes were swollen for 2 days. I literally had to lay down and ice my eyes after the workout. The good thing about this day was I used 115# for my power clean in a WOD. That's a P.R. No DUS practice this wk. Ugh. I was in and out of the gym. 

WORKOUTS 11/8/15-11/14/15

Sunday:
ran 6 miles, practiced DUS for 15 min!

Monday:
Ran 3, took a CrossFit class. 

CrossFit WOD was..

15 minute AMRAP
50 wall balls 20/14#
50 DUS
40 Box Jumps
40 Toes to Bar
30 Chest to bar pull ups
30 burpees

I got 228 reps RX. Almost 1 full round.

Tuesday:
Taught 1 hour spin early a.m then took a CF class later in the morning.

CrossFit WOD was..

Strength:
Power Snatch 1-1-1-1-1
I got to 85#. Worked on my form. Trying not to bend my arms too early when I get tired. 

WOD:
AMRAP 6
5 power snatch 95/65
10 bar facing burpees
I got 4 rounds plus 5 power snatch and 8 burpees RX. I have to say 65# P.S feels light. NEVER thought I would say that!

rest 2 min

AMRAP 6
15 box jump overs 24”/20"
30 wall balls 20#/14/3, 10’/9’
I got 2 full rounds plus 15 box jumps and 20 wall balls RX
*practiced DUS (double Unders) for 5 minutes

Wednesday:
1 hour spin
Taught a 1 hour body sculpting class(I only did 1/2 the class myself)
*practiced DUS

Thursday
ran 3 miles slow then took a CrossFit class.
1)max DUS in a row. I just practiced DUS. I could only get 10-15 dus in a row. I am getting better. I have to focus on that. 

2) For Time:
1,000 m row
10 squat cleans 140/100 RX
6 rope climbs (15' rope height)
500m row
5 squat cleans
3 rope climbs
It took me almost 17 minutes, I think 16:45 RX. I was just so excited to be able to do RX. 100# squat clean is not easy. 

Friday
Ran 3 miles then took a CrossFit class.

It was deadlifts for strength...5-3-1. That means find your heaviest for 5 reps then add more weight, heaviest for 3 reps, then heaviest for 1 rep. I did 155# for 5 reps, 175# for 3 reps then 200# for 1 rep!! 200# is a P.R for me. I definitely could do more weight.

Conditioning:
3 rounds for time of:
400 m run
12 deadlift
9 hang power clean
6 push jerk 

RX:135/95

I got 12:01 RX. I beat Sarah from the early morning class. She is 10-12 years younger but is fast and strong. We are similar in strength and speed so I like to compare myself to her. Sarah usually beats me so I was happy. As long as I can come close to her I feel accomplished!

*practiced DUS for 6 min! I am trying. Lol

Saturday

Mark and I ran a 5K for ALS Knights. A woman I workout with at CrossFit TakeOff's brother was diagnosed in May with ALS. It is the saddest story. I feel so sorry for that family. I have become slightly obsessed with the story. There is nothing the Dr's can do, no insurance coverage...NOTHING! Devastating disease.

My time for the 5K was 21:33. I came in first for my age group and 3rd woman overall. I dry-heaved 2x after I crossed the finish line. I was soo over dressed and I didn't warm up properly. Lesson learned! Mark did really well too. He came in 5th for his age group. Conor and Chloe were supposed to run but Conor has a fever of 101 and Chloe had to work.

Hi Everyone, 

Thank You for visiting “My Weekly Workout” page. I have to be totally honest that I LOVE to CrossFit and I LOVE to run. I am always trying to find the balance. I want to get stronger with Olympic lifts but nothing relieves my daily stress than to run 10 miles, 6 miles, 5 miles, a 5K. Lol. Running too much zaps my strength so if I want to be strong I have to run less…ahhh…it’s so hard. I love it all..CrossFit, Running, Spinning, Hot Yoga and Rowing. Let me clarify…Rowing is my least favorite but I know it is good for me so I do it. Oh and I SUCK at Double Unders. I will get them….eventually. Umm, I have been saying that for 3.5 year! I can do it, I can do it.

Sunday 11/1/15

I ran the South Shore 1/2 marathon in Norwell, Ma.  In 2014 I won it for my age group 40-44. I was 44. I ran it in 1:36:40. This year, 2015 I ran it in 135:12. I was thrilled that I came in third place and beat my time from 2014 by close to 2 minutes. 

Monday 11/2/15

Ridiculously sore.My Legs..OUCH! I ran a slow 4 miles. Literally a 9:30 min mile. I just needed to sweat. Did a few ab exercises. After I trained all my clients I taught a class later in the day called “Spin Fit.” I rode the spin bike a little but mostly just coached the class. My legs felt less sore after class.

Tuesday 11/3/15

Took the 6am spin then did 50 strict pull ups(3-5 at a time) and 100 ab-mat sit ups with a 14# med ball.

Wednesday 11/4/15

Took another spin class after training my clients then taught a body sculpting class at The Workout Club. When I teach these classes I am supposed to do the workout with them but I usually don’t so I can save my strength for CrossFit. I coach them along BUT today I did 1/2 the class with them. Wasn’t too smart b/c my hamstrings are still so sore.

Thursday 11/5/15

Finally less sore from the 1/2 marathon. Ran 4 miles then took a CrossFit class.

The WOD was…

10 min “Cindy”

5 pull ups

10 push ups

15 air squats

rest 3 min

then a 500 m row for time. ..ugh. Not fun! I got 1:57. Not my best time. I will try it again when I am fresh and not tired.

I got 8 rounds plus 15 reps RX with “Cindy”. My Coach, Rich would “No Rep” me if my legs touched the ground at all with the push ups. It was tough! I did it though. Just so you know RX means “as prescribed” in CrossFit. It is the highest level.

Friday 11/6/15

Mark took the day off from work so we ran a slow 5 miles together then took a CrossFit class later in the morning.

It was all Olympic lifting. I worked on my form with the Snatch and Clean and Jerk. I used 85# for the Snatch and 110# for the C&J. After that Rich and I did a WOD together from competitorstraining.com

It was…

ECC Qualifier WOD 4”

For Time:

30 1-arm alternating DB Snatches, 70/50

100 Double Unders

20 1-arm alternating DB Snatches, 70/50

100 Double Unders

10 1-arm alternating DB Snatches, 70/50

100 Double Unders

I switched between a 26# KB and a 35# KB

practiced DUS. Took 14 minutes. Rich used a 53# KB and he is awesome at DUS. It took him 13 something.

Saturday 11/7/15

Active recovery

slow jog and walked my puppies. My pups are the bomb.com.

****I mobilize everyday for 5-10 minutes. That is a given in my book.