Fitness Friday

It’s been awhile but I am finally back to Fitness Friday!  I had a fantastic week in workouts so I am excited to share them with you :)

 

Fitness Friday

 

 

YOGA

Monday Yoga

 

Monday morning I hit up the yoga class at my gym.  It had been a couple of weeks since I made a class so it felt SO GOOD to be back on my mat.  It was definitely much needed.

 

RUNNING

Fitness Friday - Running

 

I had some great runs this week.  Monday’s workout included 5 rounds of 400m repeats which was a great speed session.  The rest of the week I just did some nice, easy runs on the treadmill.  Since I don’t have a race on the calendar, I am just trying to maintain my mileage and some of my speed from the Augusta Half Marathon.

 

CrossFit

Fitness Friday - CrossFit WODs

I didn’t make it to the CrossFit classes on post this week because I forgot to register for child care a couple of weeks ago before the spaces booked.  OOPS.  I did manage to get in some awesome WODs at my gym though.  I either use my box’s WODs (they post them weekly HERE) or CrossFit Mamas.  No matter what, I know I am going to get in an awesome sweat sesh.

 

OTHER

Em and I also took the dogs on walks 3 days this week.  Georgia has been in a cold snap which was a bummer but it looks like warmer temperatures are on the horizon!  Hoping to continue making sure the pups get their exercise in as well 😉

 

Chris has a 4-day weekend this weekend for Easter so we are excited to continue our trend of quality family time.  I have a meeting on post this morning and then heading to the CrossFit box for a mid-day WOD before settling in at the house.  We are spending Easter with our Army family and I am really looking forward to good food and better fellowship.  Have a HAPPY EASTER and remember the reason why we are celebrating!

 

What was your best workout this week?

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Fitness Friday

I am going to keep this week in workouts short and sweet.  I have some quality time to spend with the familia 😉  Happy Fitness Friday everyone!  We all made it …. hooray!

 

Fitness Friday

 

 

SUNDAY

IMG_3521

 

Long run on Sunday morning with my friends!  Average pace of 10:12/mile for 11 miles.  BOOM.

 

MONDAY

Lululemon The Mat

 

I tested out my new Lululemon yoga mat at my normal Monday yoga class.  It was nice and easy class which was perfect for recovering from my long run.  My legs actually felt great so I did the CrossFit WOD of 3RFT of: 800m run and 2 minutes rest.  I did my 800m at under 4 minutes each.  Felt awesome.  So awesome that I went for a 3 mile “wog” with the mom squad in the afternoon.

 

TUESDAY

 

Fitness Friday - Tuesday

 

Tuesday I ran 4 miles at a 9:05/mile pace and felt pretty awesome.  I had to hurry out of the gym though to make Mommy & Me Yoga with Em.  Each week she gets better and better!  I am absolutely loving having this special time together.

 

WEDNESDAY

 

Fitness Friday - Wednesday

 

Wednesday I did a 40 minute tempo run at the gym on post.  HOLY HECK it was so hot and humid.  I honestly felt absolutely terrible.  There were no fans and I thought I was going to die.  Melodramatic much?  😉  I survived though and legs felt good.

 

THURSDAY

 

  Fitness Friday - Thursday

 

Back to Newman Fitness center yesterday.  And it was freezing.  Seriously??  They need to figure out their temperature control haha.  I did a hill program for 30 minutes and held a pretty good pace even on the inclines.  After, I did 3 RFT of: 400m row and 21 deadlifts.

 

WEEKEND PLANS

Heading to the gym this morning, yoga tomorrow, and a 12 mile training run on Sunday (AKA my LAST long run before Augusta!)

 

There’s still time to enter my Sparkly Soul and Shabby Apple Giveaways!  Do it :)

 

Did you have a particularly fun week in workouts?  Have anything planned for the weekend?

 

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Fitness Friday

I am so glad today is Friday.  I am EXHAUSTED.  I am slowly getting a glimpse into what life as a working mom will be like.  You women are amazing!  Getting Emmie ready in the morning for day care, both of us fed, a commute, etc. is tiring!  I am so much respect for working moms :)  Luckily I am loving volunteering and am that much more determined to get into grad school and do this all the time.

 

Any-who … despite being busy I got in a solid week of workouts and I am excited to share them with you for Fitness Friday!

 

#FitnessFriday

 

 

MONDAY

Fitness Friday - Monday Yoga

 

Monday morning started with an awesome yoga class at the gym.  It was nice and slow which felt good the day after my 9 mile run.  After class I practiced some balances and head stands.  Later in the day Em and I took the dogs out for a mile walk too.

 

Fitness Friday - Dog Walk

 

TUESDAY

Fitness Friday - Tuesday Workout

 

Tuesday was a 3 mile run with an average pace of 9:48/mile.  I added in a mile of hill work and my booty was burning.  After running I added in 10 minutes on the stair master for good measure.  Emmie and I then rushed out to Awakening Yoga Studio for our first “mommy and me” yoga class!

 

Mommy and Me Yoga Class

 

More on this soon but WE LOVED IT.  Do you see Em peeking through my wheel?  I die.  The owner of the studio took the pictures from the class.  I am going to do a whole post on our experiences soon.  Since I am a glutton for punishment I hit up the garage for a CrossFit WOD after I put Emmie down for a nap.  I did the CrossFit Mamas version of the filthy fifty:

50 Jump Rope
50 Burpees
50 Wall ball shots, 12#
50 Back extensions
50 Push press, 20#
50 Knees to elbows (floor – no bar at home)
50 Walking Lunges (50 steps)
50 Kettlebell swings 20#
50 Crossfit sit-ups
50 Box jump

 

WEDNESDAY

Fitness Friday - Wednesday Workout

 

I put Emmalyne into daycare for a little bit longer on the days I volunteer so I can hit the gym after my time at the hospital.  Wednesdays are speed work days for half-marathon training and I had 8x400m repeats to do.  OH EM GEE.  Newman Fitness Center was hot and humid and I about died.  I managed to do the repeats at a 9:15/mile pace but I wanted to die.  Next up was an easy WOD of 3RFT: 7 push ups, 21 thrusters

 

THURSDAY

Fitness Friday - Thursday Workout

 

Yesterday my CrossFit WOD included 1.5miles of running so I did that first and it took 14:46.

800m Run

50 Squats

800m Run

50 Sit-Ups

800m Run

 

I needed to run an additional 1.5 miles to reach my 3 for the day and did those at a 9:30/mile pace.  Let me tell you … running after a quick 50 squats is tough!  I spent an additional 10 minutes after running lifting on my shoulders and practicing handstands in the CrossFit room.

 

I am 100% satisfied with my week this week.  I made fitting in the workouts a priority and got Emmalyne involved too!  I can’t ask for much more than that.  I am hitting the gym today, have yoga in the morning, and a 10 mile run on Sunday to round out a fantastic week!  Got to run hard Sunday to prep for Super Bowl eats 😉

 

What was your best workout this week?

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Fitness Friday

I am SO happy it is Friday.  Like SO SO SO happy.  I think Emmalyne’s shots caught up to her yesterday because it was a rough day.  Luckily her ‘boo boo’ is feeling a little bit better and not nearly as swollen.  However, she was clingy and sad yesterday so we spent a lot of our time on the couch snuggling.  Despite all that I had a pretty good week in workouts so time to share for Fitness Friday.

 

Fitness Friday

 

 

SUNDAY

Awakening Yoga Studio - Unwind Your Hips

 

Sunday I did the 2-hour hip opening yoga class at Awakening yoga studio.  After this class I felt awesome!  If you ever have the chance to take a hip focused yoga class do yourself a favor and sign up.

 

MONDAY

Rest day.  Traveling Saturday and a busy day Sunday caught up with me and I just needed to take it easy and get back into the swing of things at home.

 

TUESDAY

 

Fitness Friday - Tuesday Workout

 

Not all runs can be awesome.  I know this.  But Tuesday’s was particularly awful.  My heart rate was high and I felt terrible.  Now I know it’s because I have a cold but still.  Those three miles were L-O-N-G.  I ended up averaging 10:24/mile which is about 24 seconds slower per mile than my long runs.  When I got home I did a CrossFit WOD of: 30 Push-Ups, 40 Walking Lunges, 60 Sit-Ups, and 70 Burpees.

 

WEDNESDAY

 

Fitness Friday - Wednesday Workout

 

Wednesday was a little bit better.  My half marathon training plan called for 40 minutes of tempo and I ended up doing 32 minutes.  I covered 4 miles and averaged 9:26/mile.  My CrossFit WOD was 3 rounds with each exercise being performed for 1 minute with 1 minute rest between rounds: thrusters, sumo deadlift high pull, box jump, push press, and sit ups.

 

THURSDAY

 

Fitness Friday - Thursday Workout

 

Cough showed up yesterday.  I feel ok, just tired, but have a cough.  I did 4.5 miles on the treadmill at a nice easy pace of 9:51/mile.  My WOD should have been 5RFT for but I only did 2: 15 push-ups, 40 sit ups, and 50 squats.  Legs were smoked.

 

FRIDAY

Should be doing 5 miles today and maybe some strength training.

I am definitely noticing more progress in my muscle gaining and strength.  It’s amazing how much can change in a relatively short period of time.  Here’s to keeping going 😉

 

What was your best workout this week?

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Stepmill HIIT Workout + Fitness Friday

I can’t believe it’s Friday already.  While most Fridays I am ecstatic and ready for the weekend, today is a little different.  Tomorrow Emmalyne and I head back to Savannah.  I am super excited to get home to Chris and hug the pups but I hate the good byes with my family.  BOO.  It’s a good thing we already have our next trip on the calendar … it makes the parting slightly easier.

 

On to the fitness … One of my favorite things about coming home is getting to go the gym by my mom’s house.  Why?  One, they always hook me up with a guest pass so I can continue my workouts while traveling.  But two, they have stepmills.  I LOVE/hate the stepmill and think it’s such an awesome workout.  I created this HIIT (high intensity interval training) workout the other week and have done it now a couple of times.  It kicks my booty.  Literally.  Check it out:

 

Stepmill HIIT

 

 

AND since it’s Friday it’s time for another Fitness Friday.  Since I can go to the gym here, I have stuck with my normal workout schedule for the week and feel great about my workouts.

Continue reading Stepmill HIIT Workout + Fitness Friday