CrossFit/ Intervals/ Running

Last Week’s Workouts (with extra rest)

I usually take one complete day of rest, but I bumped it up to two days last week since my body was feeling a little run down. The top of my right foot has been tender ever since Tuesday’s interval run – I think I need new running shoes – so I didn’t want to push it by running anymore. I was a little bit hesitant about the box jumps on Saturday, but it felt okay. I’ve been taking a couple ibuprofen everyday since I’m thinking it’s just some inflammation, and that seems to be helping. I’m not sure when I’ll make it into Fleet Feet for new shoes so I’ll likely keep my mileage low until I can get in there. I LOVE my Brooks PureConnects but I’m thinking about branching out since those seem to break down pretty quickly, around 250 miles.

M – Bootcamp

  • 50-40-30-20-10
  • Russian Twists, Slam Balls, Mountain Climbers, KB Swings

T – 6 mile run, 50 minutes

  • 10 minute warm-up, easy run
  • 25 minutes intervals (1 min sprint, 3 minutes easy running)
  • 15 minute cool-down, easy run

W – Yoga

Th – Bootcamp + Deep Tissue Massage 

  • Bootcamp was brutal! I finished barely under the timecap of 30 minutes, with 60 seconds to spare. I did banded pull-ups instead of kipping so I can work on pure strength to get a strict pull-up.
  • 5 pull-ups, 10 KB thrusters, 500m row
  • 10 pull-ups, 15 KB thrusters, 750m row
  • 15 pull-ups, 20 KB thrusters, 1000m row
  • 20 KB thrusters, 15 pull-ups, 750 row
  • 15 KB thrusters, 10 pull-ups, 500m row
  • 10 KB thrusters, 5 pull-ups


S – Partner WOD with Tommy

  • 100 cal row
  • 100 box jump overs
  • 100 kb thrusters
  • 100 toes to bar (I did ab mat sit-ups, Tommy did T2B)
  • 100 kb thrusters
  • 100 box jump overs
  • 100 cal row


I was hoping to go hit some balls at the driving range yesterday, but it was really cold and windy and I sissied out. I hate I didn’t go – Matt and Meg’s little boy, Bo, was there with Matt. Such a cutie!!!


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  • Reply

    I swear by turmeric for it’s anti-inflammatory properties -I drink this tea every day!

    Also, I’ve recently done some research on tart cherry juice helping with muscle recovery, but it’s kinda pricey so I haven’t taken the plunge yet on that one.

    But sometimes you just need a few extra rest days!

    • Reply
      Teri [a foodie stays fit]

      Thank you so much for sharing this recipe -for many reasons! I used to look at 101cookbooks all the time but it had fallen off my radar. Love that blog! And, I just made that tea since I LOVE turmeric and it’s delicious!! Totally satisfies my craving for coffee when I shouldn’t be drinking coffee. And if it’ll help with inflammation, that will be AWESOME. I think it may have helped with my eye, which was super swollen this morning for some reason and it went down after drinking that. Maybe a coincidence? I kind of doubt it!

      I’ve read the same thing about tart cherry juice, but yes, SO pricey!

  • Reply

    I love that you’ve been posting so much 😀 I enjoy reading so much… because let’s be real, these workout posts get my booty to gym!

  • Reply
    Amber @ Busy, Bold, Blessed

    How was your deep tissue massage though?!

  • Reply
    Alyssa @ renaissancerunnergirl

    Taking the right amount of rest days for your body at any given time is so important! I didn’t realize that until it was too late and I got injured – not going to make the same mistake again!

  • Reply

    If you’re looking for minimal shoes I like my Altra “the one”s a lot! I alternate between those and skoras (for shorter runs) and have been having a lot fewer issues with my knees.

    • Reply
      Teri [a foodie stays fit]

      thank you thank you thank you! I’ve been really interested in Altras because I’ve heard such good things, but had no idea what model to consider. I’m hoping my local Fleet Feet has those so I can try them on, but it looks like Altra also has a great return policy.

      What are your Skoras? What do you wear for speed work?

      Thanks Erin!

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