As you know, since running the marathon, I have been taking it easy workout-wise. At first this was really hard to do. I was so used to waking up, following my training plan, drinking a smoothie, showering, getting ready for the day. This time was also my “me time” – I love moving my body. So it was definitely out of the norm for my life.
But I’ve pretty much adjusted and taking this “break” has been necessary and important for my physical and emotional health. I focus on moving throughout the day, going to yoga a few times per week, CrossFit once or twice and playing basketball sometimes too. When I feel ready to truly “train” again, I will. But until then, I am enjoying this more relaxed workout schedule.
I know I haven’t posted a weekly workout recap in awhile (do you want me to starting doing those again?!) but I have been posting many of the workouts I’ve been doing on Instagram and Facebook – so be sure to follow me there.
Last week, I actually went to the gym on my own outside of CrossFit (shocking).
Here’s what I did:
1,000m row (5:08)
Then 5 rounds of:
8 back squats (65#)
12 KB swings (30#)
1 min plank
Ended with some pull-up practice: 4×5 negatives
Here’s a pinn-able image of the workout (with my awkward squat rack selfie)…
Pin away and get moving!
I went digging in the Honey Bee archives for all types of workouts (from running to CrossFit-style to yoga to doing things while watching TV) to get YOU moving.
Hope you enjoy!
Sprint & Ab Workout: Sprint for 5-8 seconds (about 200 yards) and then do 1 minute of abs. Rest and repeat once = 10 sprints and 8 minutes of abs.
Remember from this post that CrossFit lingo for a workout is a “WOD” = workout of the day.
WOD #1: 10 Rounds for Time: 10 pushups + 10 sit-ups + 10 air squats
“Rounds for time” means you time yourself from beginning to end, completing all the rounds as quickly (but safely) as possible. So for this workout, you are completing 10 rounds of 10 pushups, 10 sit-ups and 10 air squats. Recognize your fitness level. Take breaks when you need to and work as hard as you can.
WOD #2: For Time: 100 jumping jacks + 75 air squats + 50 pushups + 25 burpees
“For time” is the same idea as “round for time” but in this case you are aiming to complete the exercises as quickly (and safely) as possible. Again, take breaks when needed. By the pushups, I take short rests after each set of 10 pushups.
WOD #3: 21-15-9 Air squats + pushups: 21 air squats, 21 pushups, 15 air squats, 15 pushups, 9 air squats, 9 pushups.
“21-15-9″ is a sequence where you complete 21 reps of each exercise, followed by 15 reps of each, finishing off with 9 reps of each. Easy enough right? Just try it…
The Perfect Summer Workout – for when it finally warms up!
Weekly Workout Log
Questions of the day…
What workout(s) have you been loving lately?
Food or fitness posts? Or a little of both?!