The most important thing for me this week was spending a little time on planning out my workouts — and I really enjoyed the process. I made some goals for the week, too… which included some burpees:
- Run three times — including going to check out a new run club. No mileage requirements; do one interval/speed workout. — Except for checking out a new run club, I did three runs with one as a speed workout. I still would like to join up with a local run group and start building my community there, especially when it comes time for half marathon training again.
- Do my regular Wednesday session of yoga — CHECK!
- Two sessions of TRX — I only got Sunday’s in, since my Friday workout plans changed a bit (see below)
- BURPEES with every workout — CHECK! In fact, I did them EVERY DAY.
- Get through our BIG bike ride on Saturday — We didn’t complete anything NEAR the 78 miles of the course, but we got through our first trail ride in Iowa!
While today was really a REST day, I did my regular hip strengthening movements and 20 BURPEES before bed.
I planned for some deadlift reps (4 rounds x 12 reps; I used dumbbells) and a fun EMOM workout. The EMOM workouts, or “every minute on the minute,” workouts were popular in my CrossFit box, and a GREAT way to get in a high-intensity, quick workout. I started with a EMOM warm-up with 4 inch worms / 5 mountain climbers / 6 squats for 5 minutes total. Then I found a fun Odds & Evens EMOM online — in the odd minutes, you do 10 burpees; and in the even minutes, you do 10 overhead squats (again, I used dumbbells).
Cooling down, I stretched out my lower back by rolling backwards over my exercise ball (I think this feels really good after these types of workouts), and then some light yoga pose holds and twists to stretch everything else out.
My usual Wednesday ritual at LifeTime — run for 15 minutes on the treadmill (with a 5-minute walking warm-up and 2-minute walking cool down), followed by an hour of hot vinyasa flow. It was hotter OUTSIDE than it was inside for hot yoga. That’s intense, Iowa! Also, they switched instructors for Wednesday nights now, but I like the new instructor a lot. I felt really strong in this class (and sweaty) — and she taught us how to set up for side crow, WHICH I WAS ABLE TO DO ON BOTH SIDES! Holy crap, all someone had to do was show me the set-up.
After having my chocolate milk at home (my usual post-workout recovery), I got in another 20 burpees.
I intended to join a local social run for Saucony try-on night, but I hadn’t had a good night of sleep for the entire week. My body was too exhausted for a run, so I pushed it to Friday. My legs needed some foam rolling, so I spent about 10 minutes doing that (I know that I should be doing this with more regularity, but baby steps). AND: I did my 20 burpees before bed!
I ran for 3.5 miles on the treadmill, running a Pittsburgh street view map that I created on iFit that started at my old house (awwwww). This worked out almost too perfectly: It was my Pittsburgh CrossFit Buddy’s 56th birthday — and on birthdays, we do BURPEES! Maybe I should dub this workout my Pittsburgh WOD?
Afterwards, I stretched out with the resistance band from TheraBand that I received this week. I’ll be using this piece a LOT in my exercise routines!
We took off around 9am for the BACooN ride, and cleared almost 20 miles before the boyfriend crapped out from the heat and some numbness in his wrist. I was feeling pretty good — though it was hot. Finishing the full 78 miles definitely would’ve been a challenge, but I feel as though I could of at least made it to Linden (30 miles from the start in Waukee). It will be a fun challenge to see where our biking fitness levels take us in the next year. #goals
I also did 20 burpees before bed (trying to be really quiet because the boyfriend was already asleep, and I just kept cracking myself up; plus, I had a couple ciders that night).
Why change a good thing? I basically did the same as last Sunday’s workout: jump rope for warm-up, TRX for arms and shoulders, burpees (though only 20 this time), a speed workout on the treadmill (this time, I ran on The Strip in Las Vegas), my Strong & Fast workout from Runner’s World, and some yoga stretches to close it out. LOVE this workout!
For the speed workout, I did some fun ladder drills: run a minute, walk 30 seconds x 2, run two minutes, walk a minute x 2, run three minutes, walk a minute… you get the picture. I increased the run speed every 30 seconds until I felt like my legs would fly off. lol Overall, I got a great 20-minutes, and about 2 miles.
I definitely spent some time foam rolling my calves at night.
Hey, that’s a total of >> 206 << burpees for the week! Holy crap. Should I keep the streak going? I’m already 7 days in a row!
Goals for the week:
- 108 Sun Salutations for Summer Solstice (YEP!)
- Run 3 times
- Take a new class! I have a couple things in mind here. Stay tuned!
- Ride my bike once, over the weekend
- Keep the burpees streak going?