I <3 RUNNING

Warmup

W.O.D.
“Helen”
3 rounds for time:
Run 400 meters
21 KB Swings 55/35#
12 Pullups

This was a great workout this morning, I loved it. The 400's were solid!!

TOTAL - 1.5 miles 

p.m - OLD MAN HILLS! Finally  my legs are not sore and tired for a workout at track practice. Today I felt really strong running these hills and I would even get aggressive and pick it up the pace as I went. Fun, fun, fun!!! Tomorrow the track season 'officially' starts. . . . I'm not quite sure how I feel about that. . . .

After I went and worked on my Abs

.5 warm up, 2 mile warm up, 1x800 (1 mile including running back down), 2x400 (1 mile ), 2x200 ( .5 ), 2 mile cool down.

TOTAL: 7 miles

Cross Fit. 

Warm Up - 400 meter run, Foam Roller, PVC pass through, 10xCobras, 10xOver head squats, 10x Pull ups ( I love Pulls ups they are so addicting!), 10x back extensions, 10x push ups

W.O.D

A. Strength.

Overhead squats 3-3-2-2-1-1

B. A.M.R.A.P 15 minutes. 

10x dead lifts

20 box jumps

After four minutes of this you want to cry!

p.m - Only had time for 4 miles today because of psychology! It was really fun. The girls ran Formaster backwards so we headed out that way and then cut up 2450. I ran with Jessica back up to the school and we talked the whole time! I love her! Oh fun fun fun! After we got to the high school we ran an extra half mile to make it four.

W.O.D.
5 rounds for time:
30 Squats
20 Situps - I screwed up on these.  I thought it was 30 so for the first 2 rounds. . . .
10 Clapping Pushups

p.m -track practice-

What whether can you not run in? THE WIND! I HATE the wind! OOOOoooooo yuck. That's about all I have to say about today's workout. I was happy when the workout was over and we were back inside were it was quiet after all that rippen and roarin. My legs were kind of fatigued today too.

Warmup

W.O.D.

3 Rounds for time:

21 Burpees- Oh my asjdfkja kf!!! I HATE these, especially when it's 21 of them! OW!

400 meter fast run. Last 100 or so we were sprinting.

500 meter row - Not enough rowers so instead of waiting we substiuted these with 800's. The 800's were fast and solid.  After the workout was over  we jumped on for one row of 500 meters just for fun.

90 seconds recovery  between rounds - Shortened this to 45 seconds the first round and 60 seconds the second round.