Hey everyone and happy Monday!
I like Mondays for the most part. I usually indulge on the weekends, and with all the events going on this month, I’ve definitely been indulging a lot more recently. Mondays feel like a reset for me which is a great way to feel positive heading into the week. I usually take Sundays as my rest day and feel ready to go on Monday mornings.
I thought it would be interesting to blog about a whole week of workouts (starting Monday, of course) so you can get a peek into how I schedule my time and make it all work.
The general breakdown of a typical week for me is nine or ten total workouts, five Crossfit and four or five runs, over the course of 6 days. That further breaks down to three or four days of two-a-days. When I say I take Sunday as a rest day, that means no working out at all. When I work out twice in a day I do my morning workout, and then another workout about ten hours later.
This past week I wrote down all my work outs and how they went. I’ve been having a lot of trouble with my mental running game these days, as I’ve mentioned previously on the blog, so I wanted to also take this opportunity to look at what may be holding me back.
Crossfit: 5:45am class. 3 ascending sets of 5 bench press. My weights were 75, 85, a failed attempt at 95 (got to 3 so I have a new 3-rep PR), and 90lbs. Then, in teams of two, 20 minute AMRAP of: 3 bench press, 3 power cleans, 12 slam balls, 6 bench press, 6 power cleans, 12 slam balls, etc.. I worked with my friend Gabrielle and we thought this one was really fun! We scaled the weight to 70lbs, and felt that it was just the right amount of challenging.
Running: 4 miles, easy paced. I was not looking forward to this run because it was a rainy, dreary Monday in NYC and I just wanted to stay inside, but I got it done.
Crossfit: 5:45 am class. 3 ascending sets of 6 front squats from the ground. This means I was limited by what I can clean (which is definitely less than I can front squat). Then 10 rounds of 8 1-arm overhead lunges and 8 1-arm thrusters followed by as many muscle ups as possible. There was a 15 minute cap on this workout so I was able to get in all ten rounds, and then practiced transitions for muscle ups for the remaining time.
Running: I was supposed to do 6 miles, with two sets of intervals of 1 mile, 400 meters, and 800 meters at 8-8:15 pace, 7:15-7:30 pace, and 7:30-7:45 pace. Friends, I got through one set of the intervals and I just wasn’t feeling it at all. So I finished three miles and called it a day.
Crossfit: 3 ascending sets of 5 deadlifts, then Diane, a famous Crossfit benchmark workout. This was a tough one. I don’t have handstand push-ups and since the workout is a sprint, I did a scaled weight for the deadlifts in an effort to maintain my form.
Crossfit: Endurance day at my gym! We worked in teams of two to complete as many rounds as possible in 32 minutes of 16 calories, 10 burpees over the paralette, and 20 sit ups. I worked with my pal Gabrielle, and we split the work evenly and it was a pretty fun workout.
Running: I had 6 easy plus strides on the schedule, but the gym at my work where I was planning to work out was occupied. Brian and I also recently got some big news about his career, so I went home and talked with him and rested.
Crossfit: 3 ascending sets of 6 back squats. These felt really heavy today, but I did increase from my 3 ascending sets of 8 back squats last week so I was happy with that. Then we did Jackie, another famous female-named workout. I finished in about 12 minutes, and scaled the pull-ups. I had never done it before and I was surprised at how much of a real grip burner it was.
Running: I just ran a quick two miles on the treadmill at work, easy paced.
Running: 8 miles before going to brunch and a good friends wedding. 2 warm-up, 2×5 min at 8:00-8:15 pace with 3 minutes easy paced between, 3×3 min at 7:45-8:00 pace with 3 minutes easy paced between, then 3×2 minutes at 7:30-7:45 pace with two minutes between. I cooled down until I reached 8 miles. I felt pretty good during this run!
Rest. I walked around Princeton’s gorgeous campus and went to lunch with some of my best pals. It was a great day.
And that’s a week in workouts. It was actually a bit light, but I was feeling tired this week so I feel good about what I was able to accomplish!
I hope everyone has a great week!