CrossFit/ Running/ Workouts/ Yoga

Last Week’s Workouts

Happy Sunday! Looks like it’s going to be a gorgeous day so I’m hoping to get outside and enjoy it! I’m going to take Maizey on a long walk in a few minutes and then I have dinner plans tonight, hopefully with patio dining. Can’t wait! 

M – 7.9 mile run, 7:51 pace (my last Utah run!)

IMG 6699

T – Top Tier Bootcamp

I rushed from the airport to make this workout since it sounded so fun. The jet lag caught up to me a few days later. 🙂

3 Rounds:
1 min slam balls
1 min sumo deadlift high pulls
1 min box jumps
1 min wall balls
1 minute rest 

Bring Sally Up — air squats: they played that song and whenever it said “down” you lowered into a deep squat and came up whenever the lyrics said “up.” THIS. BURNED. Try it. 🙂  

W – 5 mile run, 7:42 pace — birthday run!!
Tommy took me to dinner at Mozelle’s that night to celebrate. Their flat iron steak that’s on the menu right now is ahhhmazing. 

Th – Top Tier Bootcamp

3 rounds for time: 
400 m run
25 wall balls
15 push-ups
25 sit-ups
15 push-ups
25 kettlebell swings 

F – vinyasa yoga at Paz Studios

S – 9.5 mile run, 8:30 pace

S – rest

Total miles: 22.4

I skipped the regular Top Tier cross fit workouts because (1) I don’t do snatches so if those are on the agenda, I’m OUT and (2) their bootcamp classes seriously kick my butt and I love them. I love lifting heavy but it’s nice to scale back once in a while. Although, I probably should made Thursday a rest day because I was feeling pretty hammered from traveling, jet lag, the time difference and some wicked allergies. But, Tommy told me that one our friends who has been away from Top Tier for a while was coming, so I drug my sorry self there since I’m so happy he’s back. And then I got my a$$ handed to me. I ended up dropping weight on the wall balls halfway through and had to break up the kettlebell swings way more than normal. 

Saturday’s run was the farthest I’ve run in a long time and it wiped me out for the majority of the day. My body isn’t used to distance! But it felt great to get log some miles. 


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  • Kalynn C.

    Our box does “Sally” with different movements pretty often, and it’s always killer! I think dips and strict press (35# bar) we’re the two toughest I’ve tried! I’ve done it with burpees and sit-ups, too, which I think are my favorites!

  • kathy @ more coffee, less talky

    oh, my trainer does Sally with push-ups or leg raises. DEATH. and he always does this after a killer 2hr muay thai session when you have no gas in the tank!

  • NYG

    Oh. My. Gosh. What gorrrrrgeous scenery for a run! I live in Indiana. I run around a cornfield. 🙂