Workouts in Review Week 5: Run Like A Girl

Sunday
Rest Day

Monday
4 miles

For time:
30 Deadlifts @ 60% max

My Performance: 105lbs in 1:10

For Time:
1 mile
21 sit ups
43 slam balls @20lb

My Performance: 10:22

Tuesday
** Forgot to note WOD**

Wednesday
3 miles

For Time:
50 wall balls (14lb ball)

My Performance: 3:30

AMRAP 20mins

200 m run

As many pull ups as possible 

My Performance: 30(only counting pull-ups)

Thursday 

5.5 miles

EMOM
1 hang snatch (35lbs)
10 Double Unders

For Time:
21-15-9
OHS
Ring dips

Friday
Turkish Get-ups max weight 3 times each side

My Performance: 20 lbs

For Time:
12 dumbell lunges
12 burpee box jumps
12 kettle bell swings (@35lbs)

My Performance: 11:27

Saturday
5 miles

Week 4: Run Like A Girl 1/2 Marathon Workouts in Review
Week 3: Run Like A Girl 1/2 Marathon Workouts in Review
Week 2: Run Like A Girl 1/2 Marathon Workouts in Review
Week 1: Run Like A Girl 1/2 Marathon Workouts in Review

Michelyn

Workouts in Review Week 3: Run Like A Girl Half Marathon

Sunday
8 Miles

Monday
Rest Day

Tuesday
4 Miles

Strength
3-3-2-2-1-1-1 Split Jerks
My Performance: 105lbs (first time)

4 Rounds (Cap @19mins)
1.5 Lap Farmer's Carry (@ 26lb kettle bells)
4 Wall Climbs
16 Double Unders
My Performance: 19:21

Wednesday
5 Miles

Partner WOD
40 plank-ups
50 wall balls
60 toe to bars
70 lunge jumps
4 Laps - Buddy Carry
70 lunge jumps
60 toe to bars
50 wall balls
40 plank-ups
Our Performance: 23:09

Thursday
I forgot to write down Thursday's WOD and performance. The WOD was "Rankel" but I can't remember my performance, overall.

AMRAP, 20 Mins
6 Deadlifts
7 Burpee pull-ups
10 Kettlebell swings
Run 200 meters
Friday
EMOM, 7 Mins
1 Hang Clean (@ 65 lbs - could have done more weight)
4 Hanging Hip Touches

7 Rounds:
7 Front Squat
7 Push Press
7 Box Jump Overs
My Performance: 7:44 with 35lbs

Saturday
3 Miles

"Cindy"
AMRAP, 20 Mins
5 Pull Ups
10 Push Ups
15 Squats
My Performance: 11 Rounds + 10 (3 band, although started with 2.5 & girl push-ups)

Michelyn

Workouts in Review Week 2: Run Like A Girl Half Marathon

Sunday
Rest Day

Monday
Labor Day Workout with Coach Kemp!

1 Min On with 20 Secs Rest:
Alt Db Chest Press
Lat Rows
Bicep Curls
Weighted Step-Ups
Bicycle Sprint
Plank
(Above 4 times)

Tuesday
3 Miles

Strength
EMOM 4 mins every 15 secs
2 TNG Power Clean @ 45lb

WOD
16 Min Cap
5 laps (running)
40 wall to ball @ 14lb
20 clapping push-ups
(Above Twice)
5 laps (running)

My Performance: 16. 2 1/5 (knee push-ups)

Wednesday
3 Miles

"Open" WOD
For Time
20 Box Jumps
15 Duble Unders
10 Burpess
5 Kip Pull-Ups
(ABove 3 Times)

My Performance: 14.20
So glad I started woking on my double-unders because we had them in Thursday's WOD. I have lots of things to improve on, but it was nice to feel somewhat competent for the next day's WOD)

Thursday

Strength
15 Mins
3-3-3-3 Deadlift

My Performance: 175! A PR. Well, everyday is personal record.

WOD
AMRAP Cap @ 12 Mins
10 Bd push-press
20 Walking lunges
40 Double-unders

My Performance: 2.30 (with 20lbs DB). I too was able to string 5 du's together a few times!

Friday
3 Miles

1 Min @ Each Station
Power Snatch
Burpees
Rowing Machine
Tire Flips
Knees to Elbow
Rest

My Performance: Completed 134. I lost count a few times, so I think this was an undercount of my true performance.

Saturday
"Open" WOD with Elizabeth (one of the OH Women's Soccer Coaches)

M&E Partner WOD
30 Cleans @ 65lbs
60 Kettle Bell Swings @26lbs
90 Rainbow @15lbs
1 Lap
(Above Twice)

Our Performance: Completed in 18.40

I really enjoyed my partner WOD with Elizabeth who is also kind of new to CF. She is a former professional and collegiate soccer player, so her level of athletic ability outweighs mine. It is still fun to have a workout partner, and someone to remind you to take it easy with running + crossfit endeavors!

Indeed my running has not been stellar. I did 8 miles today (Sunday), so that will be accounted for in Week 3 diary. I have no goals for the half in October. I expect it will be a pretty dismal performance, and I am ok with that. Sometimes, you just got to get out there and Go!

Michelyn

Workouts in Review Week 1: Run Like A Girl Half Marathon

Sunday
Rest Day

Monday
18 Min Cap
Curtis Ps (Clean, L lunge, R lunge, Push Press)
14 TTB (toes to bar)
400 meter run
(Above 4 times)
21 two-for-ones

My Performance: 18.19 (with 55 lbs for Curtis Ps)

Tuesday
5 Miles

Wednesday
3 Miles

10 Min cap
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

My Performance: 10.11 (60lbs for thrusters & 5 band for pull-ups)

Thursday
4 Miles

For Time (21 Min Cap)
20 weighted sit ups
30 med ball cleans
40 burpee toss overs
50 Db snatches
60 pistols
70 kb swings

My Performance: 21.33

Friday

AMRAP: 25 min
"Falkel"
8 HSPU
8 Box Jumps
1 Rope Climb (8 RR)

My Performance: 11 (24R/20/p)

Saturday
7 Mile Run

Did you return from Greece?

Hi folks... It's been awhile, to say the least. After two weeks in Greece (updates will commence once we get the semi-professional pictures from the athletic department) and then not having internet most defintely spoiled any blogging on my end. And, as we speak guess where this lucky gal is?

Posted on My Instagram

Welcome to Coach Kemp's office! We now have internet but not yet cable. Since the MTV VMA's are being broadcasted plus the fact that my husband is a workaholic made it pretty easy for me to agree to a night spent at this office. He has a pretty nice flat screen tv so I am not complaining!

I have been toying with the idea to run a few half marathons this fall. I had huge desires to run the Madison Half Marathon this past May, I even registered for the event, but was unable to run the event! (If you remember, Coach Kemp got a new gig and this little lady was not driving 8 hours plus solo for a half marathon; guess I am not that committed)  I had run the Madison half twice in the past so I thought it would be a fun one to do since my last race was October 2011.

Well, there are two half marathons slated in Ohio during the same weekend: Findlay Red, White & Blue as well as the Cleveland Rock 'N' Roll. This time around I am prepared for the fact that Coach Kemp may be busy (recruiting season begins Sept 9th!) so am planning a race that is close to home (i.e., Findlay verse Cleveland).

There are six weeks until these races so I might as well pump out some good training the next few weeks. I have been running the last 8 weeks or so. I was really proud as I did get a few runs with this scenery, jealous?!?

Loutraki, Greece

Below you will find my planned runs for August 26 - September 1. Next Monday, I will update all my readers on my progress and Week 2's plan!

	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
Plan	5 miles	1 hr	5 miles	45 min tempo	OFF	5 m pace	1.5 hr
Actual

Michelyn