A Strong Workout Mix Before the Holiday Weekend

After logging around 18 miles, a few Crossfit workouts and some strength training, we’re back on schedule for our upcoming Long Beach Marathon – but there’s still lots of room for improvement.

On Sunday—exactly one week after the AFC Half Marathon—we took off on a 10-mile road/trail run through Del Mar’s Crest Canyon up to Solana Beach and back. Honestly, it was a “sluggish” 10 miles where both of us felt tired, heavy and drained, but discovering this relatively easy trail was a nice surprise.

Although we got a few runs in this week – we both needed to take a break from the trail/road so we decided to hit a few CrossFit workouts to get us back in the training mindset. The “Workouts of the Day” (known as WODs) were:

Monday:

Skill: Muscle Ups

7 rounds for time

10 chest-to-bar pullups

30 double unders

200 meter run

1 minute rest between rounds

Tuesday:

Strength: Front Squats 5×3

30-20-10

Thrusters (95/65)

Power Snatch (95/65)

Wednesday:

Strength: Push Press/Push Jerk

5-10-15-20-15-10-5

Kettlebell Swings (1 pood)

Box Jumps (24/20)

Friday:

Mobility warm-up to prepare for:

1-mile run for time

(5-minute rest)

1200 meter run with 40-lb sandbag

crossfit-meme

C was a little scared to tell G her official mile time (7:37) and 1200 meter sandbag run time (10:01); she’s definitely in trouble on the weekly speed workouts now!

G went to a local gym to lift heavy on Thursday and rested on Friday (he’s got friends in town) and C took Wednesday and Thursday off to focus on some work projects, so each of us completed 4 workouts this week, in addition to logging about 18 miles on the road. Although we’re both feeling sore from all the volume we put in, it was definitely a good way to get back into the groove.

With a gaggle of good friends in town from home for the holiday weekend, we had extra motivation to hit it hard this week.  We’re looking forward to a few days’ rest before we really dial it in for the final 7 weeks of training.

Have a fantastic, long weekend!

GnC

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s