Weekly Workouts

Last Week’s Workouts

Last week was a good mix of running, CrossFit, ROMWOD and rest! I was planning to post this Monday night and that just didn’t happen! I’m currently at the beach (although I still haven’t seen the ocean – we’re headed over there this morning!), and I actually really love blogging on vacation. I’ve always loved writing and it just feels so much easier to write on vacation when I’m not trying to manage real life. 🙂

After my post about my body before and after CrossFit, a few of you commented that you’d like to see how I balance carbs in my diet without doing Paleo, but still eating gluten-free. I’ll do a post dedicated to the topic in the future (hopefully soon!), but in the meantime, I’ll start sharing some of my regular eats so you can get an idea of how I fuel. Keep an eye out for that post!

Last Week’s Workouts

M – 10 miles, average 8:15 pace

  • I was so happy with this 4th of July run. It was really hot by the time I went out but I ended up feeling much better on the run than I expected!

T – Crossfit

  • Back Squat – find a 5 rep max. I worked up to 145#.
  • 11 minute AMRAP:
    • 1000m row
    • Then 3-6-9-12…
      • Front Squats 85# (RX was 95#)
      • Pull-Ups

W – 4.5 miles with Ali, average 8:55 pace

  • I’ve been meeting a friend to run at 6 AM once a week, which is about 30 minutes earlier than I usually go and I LOVE the early mornings and I love running with her. It’s my favorite run of the week! Plus, we get to see some amazing sunrises.


Th – 7 miles, overall average 8:06 pace + ROMWod

  • I warmed up for about 15 minutes and then did 6 2-minute surges with about 2 minutes recovery between each. I wasn’t too structured about this, but tried to push the pace to 6:45-7:15 min/mile pace for about 2 minutes and recover for an equal time.
  • I LOVE having ROMWod (an online stretching video library for crossfitters). I’m stretching way more consistently now that I’ve signed up for it. I wish I could find time for yoga, but 90 minutes a week just isn’t happening. I’ll do a post on ROMWod soon. Maizey is an excellent assistant.



S – The Bear Complex – Tommy and I did our own workout since we couldn’t make the Top Tier class times. This was brutal! I used 55#.

  • 7 rounds of 7 sets of:
    • 1 deadlift
    • 1 hang clean
    • 1 front squat
    • 1 shoulder to overhead (I did a push press/sort of a push jerk)
    • 1 back squat
    • back overhead and start all over with a deadlift

Su – 7 miles, 7:35 pace


Total Miles: 28.5

How I’m feeling: I’ve felt so great increasing my mileage lately! My right glute is being a little finicky, and I can feel it down my whole leg (especially when I lay down at night), but RomWOD is definitely helping. I need to spend more time with the lacrosse ball!

What are you up to lately with your workouts? I love increasing my mileage in the summer months! The humidity can be rough, but I loooove the major sweat fest. (Is that weird??)

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  • Reply

    Which Garmin do you have? I’m looking at the 230. Need to upgrade my 10. Just started marathon training (eek, my first!) and I want to be able to see distance and pace on the same screen. I don’t need bells and whistles, just don’t want to have to toggle between 2 screens while running. First world problems 🙂

    • Reply
      Teri [a foodie stays fit]

      I have the 210 (http://amzn.to/1Mgh6OX) which is I love. There’s also a refurbished one (http://amzn.to/1Mgh8pZ) and I’ve always had good luck with refurbished goods. (My Vitamix is a refurb!)

      I really want the 220 (http://amzn.to/1POGS3A), but only because it automatically uploads to strava. But I can’t justify a new one when my 210 is working just fine and it takes 2 seconds to plug it into my computer! 🙂 I’ve had it almost 4 years and it still works great!

  • Reply
    Amber @ Busy, Bold, Blessed

    The lacrosse ball is so brutal… but so necessary. Bear complexes are no joke!

  • Reply
    Rachel K

    It’s so hard to find time to regularly stretch and roll – but so key! I started leaving a lacrosse ball at my work desk and when I’m sitting I’ll casually roll out my hamstrings and glutes. I don’t think my coworkers notice either 😉

    • Reply

      That’s such a good idea, Rachel! I’m going to start doing that at work too!

    • Reply
      Teri [a foodie stays fit]

      So…I’m nuts and foam roll during conference calls! I’m in a corner so I can easily get down on the floor…but man, if anyone ever walked by…ha! A lacrosse ball while I sit is a better idea. 🙂

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