Week 1 CFE Marathon Training

My time frame at the conference for exercise was before 7am, so I had to be efficient!  

Saturday: easy 30 minute run and Bikram yoga

Sunday: "long run-10ish miles"  with 3 by 10 minutes hard with 3 minute jog between (20 min warmup, 20 min cooldown)

Monday: Crossfit workout-2 min pushups/2 min sit ups/2 min squat/2 min double under practice/run 400 (repeat 3 times), plus about 25 minutes of jogging (got in 150 pushups, 155 situps, 163 squats, had trouble on double unders so just practiced for 2 min at a time)

Tuesday: 20 minute warmup, 8 by 45 second sprint uphill with jog back down.  10 wall walks up a tree, 20 burpees, and jogged back home

Wednesday: 3 mile run, repeats of 50,40,30,20,10 reps of double unders, pushups, and lunges (total time=16:41), 1 mile run.

Thursday: warm up 30 minutes with 1 mile jog and lots of mobility, 5 min hard/2.5 min easy/6 min hard/3 min easy/7 min hard, 18 min cooldown through the woods.

Friday: Rest! (tomorrow I will rest my runnin' legs and explore Seattle!!!!)

(1 yoga, 3 CFE runs (1 long tempo, 1 short interval, 1 long interval), 3 crossfit workouts)

All in all, great week of exercise and productive week of work here in Olympia  :-)

Adventures in Olympia

It has been a great week at the Washington Center Learning Communities meeting....I have had a blast with my team, we have gotten a lot of work done, and the weather and scenery couldn't be better for early morning running!

I saw a deer on all 5 of my runs in Olympia this week.  The little lady pictured below was hanging out in a group of trees right smack in the middle of the evergreen campus!

My friend sent me a link describing what it means to run in to a deer:

"When a Deer totem enters your world, a new innocence and freshness is about to be awakened. New adventures are just around the corner and there will be an opportunity to express the gentle love that will open new doors for you".  

I think this means my honeymoon is going to be awesome :-)  One more day of intense meetings about our Learning Communities program, and then I'm booking it to Seattle to hug my husband!!!

Crossfit on the Go

I am across the country at a conference for the next few days,  and for my honeymoon the following two weeks with no gym access.  That means no Crossfit, right?  Well, not really.  Although I miss my deadlifts, squats, and power cleans already, many of the other Crossfit moves can be done with little to no equipment.  I found a few sites that recommend  "vacation WODS (workouts of the day)", and put together a list of my favorites here that I will get in, along with  my CFE runs, while I am away from home!  Best part is, I am done with my workout in about 45 minutes with warmup and cool down, so I can focus on working on our college priorities at the conference...and spending plenty of snuggle time and explore the city time with Geoff on our honeymoon!

WODS: (always complete a dynamic warmup and mobility exercises)...the only equipment I need is a wall and a jumprope!

1. 2 min max pushups, 2 min max situps, 2 min max squats, 2 min double unders, sprint 400 meters, rest 1 min (repeat 2 more times)

2. 3 by (10 wall walks, 20 burpees)

3. run 400 meters, 50 squat, run 400 meters, 50 pushups, run 400 meters, 50 situps, run 400 meters, 50 double unders

4. 21,15,9 reps of walking lunges (both legs=1 rep), handstand pushups, double unders

5. run 1 mile, 10 wall walk, 20 handstand pushups, 40 situps, 60 squats, 80 double unders, run 1 mile

6. 50,40,30,20,10 double unders, pushups, and walking lunges

7. 2 min/90 sec/1 min of pushups and situps

8. 2 min double under, 2 min wall walk,  800 meter run (repeat 3 times)

9. 5 rounds of (10 burpees, 20 pushups, 30 squat, 40 situps)

note: if I can find a bar, I will add in some pullups, chin ups and toes to bar to the mix!

CFE Runs: (always warm up 5-10 minutes and do some drills)

1.  8 by 200 meters on 3 minutes (start a new one every 3 minutes)

2. 5,6,7 minutes hard (resting 1/2 the time of the interval)

3. 40 minute tempo run

4. 9 by 1 minute hard/1 minute easy

5. 20 by 100 meters with 1 min rest between

6. 25 minute tempo run

Next time you are on vacation, give these "workouts to go" a try!