https://healthguidecentral.org/wp-content/uploads/2016/10/IMG_9067.m4v%3C/a%3E%3C/video%3E%3C/div%3E
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Happy October!! New month and new goals! Do you have any goals for this month, fitness or non-fitness. I am going to try to really balance my marathon training and CrossFit. I have been a little all other the place with doing a lot of running one week and then more CrossFit the next. Now that my marathon is exactly 2 months away, it is really time to focus on running.
I should be getting in 3 training runs a week and then 2-3 days of cross training which will be CrossFit. And at least one rest day! Rest and recovery is super important and something I sometimes struggle with. I just feel better when I get a good sweat in during the day, but I need to give my muscles time to rebuild and recover. We are traveling back East 2 weekends in a row so hopefully I will be able to stick to my training. Here’s to crushing October!
Sunday – rest day
Monday – Crush workout – upper body
Tuesday – CrossFit WOD
skills – kipping ring dips
Elizabeth
21-15-9
power cleans (135/95 or ~50% of 1RM)
ring dips
I finished in 5:36 using 85# and doing ring dips off a box.
Wednesday – CrossFit WOD – video above
5×6 Back Squat @60%, 65%, 70%, 75%, 80%
Nancy
5 rounds for time:
400m run
15 overhead squats (95/65 of 35% of 1RM)
I worked up to 125# and finished in 15:55 RX. Not a PR, but my last time was in the 13s, so I think the run was not a full 400m. The squats were pretty rough for me.
Thursday – Crush demo
Wanted to workout, but didn’t have the opportunity to jump into a class at Crush. I did do a demo for a potential new instructor. It was only a 24 minute class though.
Friday – training run
17 miles
A run that finally felt pretty good! The last couple miles were a struggle, but I got through them. We averaged an 8:45 pace. We did stop a few times (my friend wanted to stop at Whole Foods for some watermelon water haha) so now we just need to work on no breaking!
Saturday – CrossFit WOD
For Reps:
7:00 rounds (2:00 rest between each station)
1) 1000m row – max abmat sit-ups with remaining time
2) 800m run – max double unders with remaining time
3) 35 burpee box jumps (24/ 2o) – max push press (95/65) with remaining time
4) 100 kettlebell swings (53/35) – max kettlebell goblet squats with remaining time
I finished with 252 total reps. There wasn’t enough rowers so I did 55 calories on the air dyne bike instead of an 1000m row (bike was so much harder).
What are your goals for October?
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