Fitness Log 10/8-10/14

Less than a month until the Hot Chocolate 15K so my goal this week was to crossfit and run 7 miles.

Monday, 10/8/12 - CrossFit
Pre-WOD: 1-rep max Snatch: 60 lbs. new PR!
WOD: AMRAP 8 min
2 pull-ups, 2 box jumps
4 pull-ups, 4 box jumps
6 pull-ups, 6 box jumps
...increase by 2 reps until time is up
Score: 14 plus 3 pull-ups (using blue band)
Post-WOD: 150 sit ups and 50 hip-extensions
I felt so tired today and barely woke up to work out. The snatch was hard because I just wasn't feeling powerful enough. But, I still PRed because I hadn't done it in a while. Hopefully I am more awake tomorrow.

Tuesday, 10/9/12 - Gym workout
1.5 mile run on treadmill
21-15-9 of KB swings (35 lbs), push-ups, and sit-ups
I went to sleep early on Monday and was totally planning on waking up for crossfit but I forgot to set my alarm! I was dissapointed when my boyfriend's alarm went off and I realized it was too late for crossfit so I just did a quick workout in the gym in my building.

Wednesday, 10/10/12 - CrossFit
Pre-WOD: 1 Rep Max Push Press, 75 lbs.
 WOD: "Helen" - 3 rounds:
400 meter Run
21 KB Swings (35 lbs.)
12 Pull Ups (red band)
Time: 12:55
I felt really energized today so this workout felt good. Although, I know my arms and shoulders will be sore later! Kettlebell (KB) swings are really a great workout for your entire body and something you can do easily at the gym if you have kettbells. Check out the video below for proper form.

Thursday, 10/11/12 - Rest Day

Resting up for my run tomorrow!

Friday, 10/12/12 - LSD run

7 miles in 59:35, Pace: 8:30/mile

Although it was quite windy and started raining, I did really well on this run! I beat my pace time from my 6.8-mile run a couple of weeks ago. I hope I can keep up this pace for the race! I'll be traveling a lot this weekend so I won't have time to workout but it was a good week overall.