Workout Summary for the Week of 8/18/2014

Hi Again!

We are still trying to train consistently to build up our endurance for our upcoming trip to Peru and our hike on the Inca Trail to Machu Picchu!  Less than 2 weeks…so excited!

Here’s another post recapping my workouts this week.


Monday: CrossFit

WOD 8/18/14

1. 6 x 2 Front Squat (6 sets, 2 reps each)

2. “Fran”

21 – 15 – 9



Info: This workout is a “triplet,” so the way it works is you do 21 thrusters, 21 pull-ups, then 15 thrusters, 15 pull-ups, then 9 thrusters and 9 pull-ups.  Sounds like not much, but it’s a hell of a workout.

Results: For the front squats, I worked up to 105. For the WOD, I used 45 lbs for the thrusters, and assisted pull-ups.  I finished in 7:55.

Tuesday: CrossFit

WOD 8/19/14

1. 7 Mins handstand/handstand walk/handstand push-up practice

Handstand1           handstand2

2. 10 Mins EMOM x 3 reps Hang Cleans (building)

3. 3 Rounds For Time:

400m Run

12 Hang Power Cleans

10 Handstand Push-ups (HSPU)

Extra Credit: 3 x 1000m Rows

Info: EMOM = Every minute on the minute do 3 reps of hang cleans, building up the weight as the minutes progress.

Results: This was one of my favorite workouts this week. I’m such a kid when it comes to anything to do with gymnastics.  So much fun! I loved the handstand practice, and I picked up handstand walking within a few minutes! I built up to 55 lbs for the hand cleans during the warm-up. I finished the sod in 9:56 using 35 lbs for the hang power cleans and doing kipping handstand push ups (with a 45 pound plate under my head to assist). I also did the extra credit today in just about 5 minutes per set with a 2-3 minute rest between sets.


Successful Handstand Walking!

Wednesday: Day Off (vaccination day )

Thursday: CrossFit

WOD 8/21/14

1. Short warm-up and practice doing the push press

2. 5 Rounds for Time (or 25 mins AMRAP)

250m Run with Medicine Ball

9 Toes to Bar*

12 Push Press

15 Box Jump Overs

Info: The link above is a demo of knees to elbows, with Toes to Bar, the goal is to touch your toes to the bar instead of just your knees to your elbows. For the box jump overs, you do a box jump, and then hop off on the other side of the box instead of the same side you jumped up on.

Results: Finished in 21:55 using 45 lbs for the first round of push press and then 35 lbs for the rest of the rounds of push press. This one was rough!

Friday: 5k Run with Tristin

We have a route that we like to run around our neighborhood that is exactly a 5k with a few hills and steady inclines, so it makes for a varied terrain. We ran this together running about 8 minute and 28 second miles.

Saturday: 30 minute cycle & ab work at home

I recently purchased this bike trainer for my road bike, so I jumped on this at home and did a more mellow/recovery type workout in the little time I had before going to work.

Sunday: Rest Day (In-Law Family Birthday Celebrations)

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