Well…last week was a tough week for us to get in our scheduled workouts. We had a very rainy week here in Texas and a lot of social events late in the week. Needless to say, we didn’t get all the workouts in. While it may be easy to get down on ourselves, we are maintaining focus on the week ahead. Schedule conflicts happen all the time. The key thing for everyone to do is not panic and force in extra “makeup” workouts. This will only lead to overtraining and a greater risk of injury.
This week we will be trying to hit five CrossFit workouts. While CF would like athletes to workout 3 days in a row and then take a rest day, we will be doing 2 on, 1 off. A key workout for us will be getting our 1-rep max for the shoulder press on Monday evening. We will be doing four running workouts this week that include two interval workouts, 1 hill workout, and a 10k tempo run.
*We will be putting on some additional miles throughout the week. These runs are always done at a very easy pace and we will not be tracking the mileage for those.
We have included our workouts below. Most of our paces are calculated for a 4:10 marathon time from the McMillan Running Calculator.
Monday: 4 x 300m all out sprints with 5 minute recoveries (morning) 1-rep max Shoulder Press followed by 21-15-9 of 24″ box jump, KB Swing (1.5/1) SDHP (95#/65#) (evening)
Tuesday: “Chelsea” - 5 Pull ups, 10 Push Ups, 15 Squats - On the minute every minute for 30min or until failure to complete a round in that “set” minute.
Wednesday: 5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on - All Out Maximal Efforts
Thursday: “JT” - 21-15-9 - Handstand push ups, Push ups, Ring Dips - Rest 5min - Bottom to Bottom Tabata Squats - 4 x 20sec on, 10sec hold bottom position of squat.
Friday: 10×30 sec Hill Sprints – 10 x 30-sec hill sprints, all out efforts, with 30 sec rest at top before descending. Rest 1-min at bottom before next sprint. (morning) For Time - 150 M Row, 30 Power Cleans @ 95/65, 20 Pullups, 20 Burpees, 30 Back Squats @ 95/65, 150 M Row (evening)
Saturday: Rest day
Sunday: 10k tempo run
