Good morning and happy Sunday! I missed y’all yesterday but I spent Saturday afternoon sitting in front of the computer writing about the anatomy of the core muscles so I was ready for some fresh air after that. I took Sullie for a run/walk instead of blogging. One of the things I always tell friends and clients is not to skip your workouts when work/school/life gets a little more hectic than normal. Getting a quick run, gym session or exercise class in can be an awesome way to de-stress, clear your head and reenergize.
I had a really solid week of workouts in which I ran a total of 14 miles! I credit the beautiful spring weather for motivating me to get out on the road. I also got in four CrossFit/strength workouts but only two yoga practices. (Maybe I can make that three today but depends how book writing goes.) While I would like to practice yoga more, I have been more motivated to CrossFit/run lately. First, the workouts have been feeling really good for me and I’ve finally blasted through some plateaus and have made some notable strength gains. And second, it’s been challenging to find time to carve 90 minutes out of my day to get to the studio and practice.
Here’s the day-by-day breakdown!
Monday
Run 3 miles + Teach Total Strength
I subbed total strength at the Y and it was SO much fun. We got a great workout in. I love, love, love teaching group ex at the Y! The members are so fun and appreciative.
Tuesday
CrossFit
1 mile run warmup + WOD + 75 GHD Sit Ups
50 RFT:
1 Sumo Deadlift
1 Sumo Deadlift High Pull
1 burpee
This workout sounds intense because it’s 50 rounds but it was really not. The RX weight was only 55# and that felt super light for me. I was able to maintain a steady pace throughout with minimal rest because only do one of each movement allowed you time for active recovery. I finished in under 10 minutes.
Wednesday
CrossFit + Hot Yoga
Half Bull:
200 Double Unders
50 Overhead Squats
50 Pull Ups
1 Mile Run
Bull is a CrossFit Hero WOD. As prescribed it’s two rounds for time but our gym scaled to one round because it’s intense! This was a workout where I decided to challenge myself and go slower rather than modify and fly through it. It took me 28 minutes to finish. I did every single one of the double unders but I had to do them in a pattern of single/double/single/double so I ended up doing 200 singles and 200 double unders! It took me like 7 minutes just to do that. I used a 55# bar for the overhead squats and it was my first time ever using that weight in a WOD for OHS. I broke them into sets of 10 and felt good. I did not use a band for the pull ups and kipped all 50 of them. I was really proud of myself that I was able to do them in sets of 5-7. And the run was the easiest part! 🙂
And if you’re wondering what the heck a kipping pull up is…
We used to kip all the time at our gym but our CrossFit programmer who joined us last August wanted us to stop kipping and work on band assisted pull ups until we could build up the strength to do 3-5 dead hang pull ups before we started kipping again. This was for safety and to prevent shoulder injuries. I’m proud to say that I have built up that strength (yay!!!) and I’m back to kipping in some workouts again. Read this article from Tabata Times about kipping and strict pull ups and the benefits of each.
Thursday
4 mile run
After three days on with strength/CrossFit, Thursday was a run to shake it all out. It felt awesome!
Friday
2.5 mile run + CrossFit
15-10-5-10-15
Handstand Push Ups
Hang Cleans
I used the run to warm me up for this workout since it was short and I was using a heavy weight (for me) of 75# for the hang cleans. I cannot go straight into a WOD like this without a cardio warm up. I finished the WOD in around 11 minutes.
Saturday
Yoga + 2.5 mile run/walk with Sullie
I took the 8:15 a.m. class at Om Yoga before teaching my 9:30. It’s so nice to practice before you teach. Gets you all in the yoga zone. Later that evening me and this furry one (with pollen hanging off of her) went for a run/walk where we walked up all the hills! 🙂
Sunday
Today will most likely be rest or yoga. We shall see!
What’s your go-to workout when you’re short on time?
What workout has been feeling good for you lately?
Great week of workouts! When I’m short on time, I run do short speed sessions, such running 6x400s. They’re quick, but efficient!
When I am short on time, I like to do a body weight hiit circuit for 12 all-out intense minutes and finish with interval or steady state cardio depending on how I am feeling and how much time I have! I love how quick most of your crossfit workouts are but just can’t get some of the lingo down.
When I am short on time, I honestly just lace up my running shoes and go as long as I can. It always puts me in a good mood and is the perfect way to sweat it out. I have been feeling SO GOOD about strength training. I did your one of your workouts yesterday and I’m going to link you up in my blog post. 🙂
Wow awesome week of workouts. Mine weren’t so great this week, but I got in an 8 mile run this morning and have a great plan for the week to come! I’ll be in a 12 week speed training plan and I am excited to get started and get faster!
I’m in a great groove with workouts and the key is mixing it up! I’m doing Body Pump, Yoga, swimming, running and cycling. Keeps me on my toes. 🙂
I love a good NTC workout when I am short on time, they are the best! Great job on the run week!
I always go out for a quick run when I’m short on time!
By the way, Sully is the cutest dog! 🙂
Being a Spin instructor gets me in the gym anyhow. After the teaching, I’m so energized I just go ahead and hit the weights. I also go to Total Body Conditioning, BodyPump, Insanity. I’ve been loving the weather as well, so walking or biking outdoors. I’m not much of a runner!!
When I’m short on time, I do a 10-20 minute HIIT workout on Fitnessblender.com – I can always find something that works with the time crunch but gets the job done!
i will have to check out that site!
Great job on the run. That’s crazy you just went out and did that like NBD!
oh girl…i ran 14 miles over the course of 7 days! i’m fairly certain i would DIE if i tried to run 14 at one time these days.
on a related note, congrats on your 10 miler!