Workout Wednesday

You guys… these last two weeks have been jam packed! With all of the end of the school year activities, the end of the T-Ball season, and an end of the year dance recital we have been been literally running from one thing to the next! So that means workouts have been squeezed in whenever time allowed. And if a workout didn’t get done, that’s ok because it’s life! Right?!? I got to sit back and be such a proud momma this week and that’s what is really most important.

But now it is officially summer in our house! So yay to slower days full of fun in the sun! We have a huge list of activities planned for the summer and are ready to start checking things off! I am looking forward to getting in lots of hikes and spending tons of time at the pool! It’s going to be an electronic free summer over here!

Anyways! I am combining the last two weeks of workouts in this post because I didn’t get a workout post up last week! I have been focusing on building my strength and toning my problem areas which are my abs and arms!  OK hopefully these workouts give you a little motivation to help you along in your fitness journey. Leave me a comment with your thoughts on the workouts and your favorite at home workouts ! I’d love to hear from you!

 

Monday

MURPH

Memorial Day Murph is an awesome tradition followed by hundreds of Crossfit gyms around the country. The hubby and I went to our local gym to complete the workout in honor of Lt. Michael Murphy who lost his life while defending ours, as well as all of the other members of the Armed Forces who paid the ultimate sacrifice.

Workout:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

  • I partitioned the pull-ups, push-ups and squats by 5-10-15 and did that 20 times
  • I also scaled the pull-ups by doing jumping pull-ups

Time: 57:23

 

Tuesday

A much needed rest day after Murph.

 

Wednesday

Spin at Sweat Like a Girl

Workout:

21-15-9

Box Jump, Wall Ball, Toes to bar

With an 800 M run between each round

Time: 27:10

 

So, so sore from Murph so pretty slow to with lots of stretching before and after!

 

Thursday

Still sooooo sore! So no lifting today!

But got this great workout in with a little kiddos on a bike and a baby in the jogger!

Workout:

2 mile run

33 burpees

2 mile run

33 push-ups

2 mile run

33 squats

Time: I didn’t even time this one, we had lots of stops to look at chipmunks, ducks, horses, and to throw stones in the creek!

Friday:

Time: 34:33

Weight: 35lb Kettlebell

Saturday:

Rest Day!!

Sunday:

3 mile hike with the Family

 

Monday:

Spin at Sweat Like a Girl

Time: 27:42 for the workout portion, I did not time the Ab work

Weight: 65 lbs

 

Tuesday:

10 Minute AMRAP

8 Toes to Bar

8 DB Thrusters

12 DB Walking Lunges

Time: 4 rounds + 4 Toes to Bar

Weight: 15 lb Dumbbells

 

Arms:

3 x (15 front raises, 15 bent over row, 15 overhead press)

3 x (7 bottom to half bicep curls, 7 half to full bicep curls, 7 full bicep curls)

3 x (15 tricep dips, 15 skull crushers, 15 overhead tricep extension)

 

Abs:

4 x ( 30 V-Up, 30 bicycles, 30 flutter kicks, 30 russian twists)

 

Wednesday:

Rest Day!!

 

Thursday:

Dumbbell Diva class at Sweat Like a Girl.

At Home Workout:

10 Minute EMOM

8 dumbbell bent over row

8 dumbbell hang clean

8 dumbbell push press

Weight: 20 lb dumbbells

 

50-40-30-20-10

Kettlebell Swings

Push Up

Squat

Ab Mat Sit-Up

 

Time: 23:26

 

Friday:

Rest Day!

 

Saturday:

800 M Run

21-18-15-12-9-6-3

Burpees

Thrusters

800 M Run

Time: 36:44

Weight: 55 lbs

 

Sunday:

Another rest day!

 

 

So these last two weeks may have had a few more rest day’s than I would have liked, but one has to adapt to life! I feel proud of myself for getting in as much as I did and will keep moving forward on my journey to a stronger me! Hope this gives you some inspiration! Please share your favorite workouts with me!

 

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Workout Wednesday

No joke I am still sore from Monday’s Murph! Check out yesterday’s post for some of my tips on how to combat the sore here! For those of you who are familiar with Crossfit, you know what I am talking about!! I will explain all about that workout in next weekend’s edition of Workout Wednesday. But here is my round up of workouts from last week! I feel like I’m slowly getting stronger and leaner with each passing week. Hopefully these give you a little inspiration on your own fitness journey!

 

 

Workouts

 

Monday

Spin Class at Sweat Like a Girl

At Home:

4x ( 10 Romanian Dead Lift + 10 KB Row + 10 KB Swing)

3x (9 second push ups)

*3 count down, 3 count hold at the bottom, 3 count up- So Hard!!

 

Tuesday

2x (800 m run,10 burpees, 20 kb swing, 10 goblet squat, 20 overhead walking lunges, 800 m run, 10 overhead walking lunges, 20 goblet squats, 10 kb swing, 20 burpees)

Time: 49:53

Weight: 35 lb KB for swings and goblet squat, two 15 lb dumbbells for Overhead walking lunges

 

My Favorite Arm Circuit!! 

3x (15 front arm raises, 15 bent over row, 15 overhead press)

3x (7 bottom to 1/2 bicep curl, 7 1/2 to full bicep curl, full bicep curls)

3x (15 tricep dips, 15 Skull Crushers, 15 Overhead Tricep Extension)

Time: I didn’t time it!

Weight: 12 lb dumbbells for front raise and bicep curls, 15 lb dumbbells for rows and overhead press, one 15 lb dumbbell for skull crushers and tricep extensions

 

Abs:

4x  (30 V ups, 60 bicycles, 30 weighted sit up, 60 flutter kicks, 30 toe touches, 60 mountain climbers)

 

Wednesday

Spin at Sweat like a Girl

At Home:

“Jenny”

20 Minute AMRAP

20 Overhead Squat

20 Back Squat

400 M Run

 

Time: 3+40 (3 full rounds plus 20 OH squat and 20 back squats)

Weight: 15 lb bar for OH squats (these are my LEAST favorite exercise and our 45 lb bar was way too heavy, so I wold rather go for good form then do them crappy because I’m worried about the weight.) 45 lb bar for back squats

 

“Grace”

30 Clean + Jerk for time

Time: 3:28

Weight: 55 lb

*the last time I did Grace was a few months ago and I did 45 lbs and a time of 3:00

 

Thursday

“Kelly”

5x (400 m run, 30 box jump, 30 wall ball)

Time: 28:38

 

Abs:

30 bicycles, 30 V-up, 30 mountain climbers, 60 second plank, 20 crunches, 30 vertical leg crunches, 30 Russian Twist, 60 second plank, 30 oblique crunches, 30 mountain climbers, 30 bicycles, 60 second plank, 30 leg raises, 30 mountain climbers

Friday

Rest Day!!

 

Saturday

“The Don”

Crossfit Hero WOD in honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.

For time:
66 Deadlifts
66 Box jump
66 Kettlebell swings
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters
66 Wall ball shots
66 Burpees
66 Double-unders

Time: 59:21

Weight: 85 lb for deadlift, 35 lb for KB swing, Jumping Pull-Ups, 45 lb for thrusters, 10 lb wall ball, singles for double-unders

*This one was rough and my six year old asked me if I was going to cry several times during this WOD, but in honor of Memorial Day weekend I wanted to get in another amazing Hero WOD in addition to Murph.

 

Sunday

Rest Day!!!

 

Ok! Busy week packed full of tons of intense workouts. Posting these workouts for you all helps me to stay accountable to my own fitness routine and my personal goals! Each week and each workout is a step closer to where  I want to be. A stronger, healthier version of myself! Hopefully you find inspiration here and can integrate these into your our journey to healthy! Happy Wednesday!

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