Fitness Friday 2/16/18

Happy Friday!! I had quite an adventure this past week & spent 4 glorious days basking in the sun in Mexico. It was amazing and probably the most leisurely & relaxing experience that I have ever had. I read 2 1/2 books & had some renewed and new experiences that were just good for the soul. Enjoy the workout above that you can do at home without any equipment! 

 Here are my workouts for the week!

Saturday & Sunday:

Double unders with a view 🙂

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Monday:

Travel Day

Tuesday:~ my training for the 1/2 officially started this week!  I found a 12 week program from peanutbutterrunner.com click here to see it. 

Ran 2 miles- it was sooo cold, so I opted to go to one of the gyms here that has an indoor track. It was 28 laps 🙂

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Wednesday:

Crossfit Lincoln Workout~

Definitions and what the heck is that help:

• 2RM = 2 rep max which is the heaviest weight that you can do 2 times.
• TNG= touch n go- so don’t drop the bar or rest in between the first and second rep
• EMOM= Every Minute on the Minute (with Alternating EMOM you would go back and forth on the movements Min1, Back Squat, min 2 Floor Press, Min 3, Back Squats, Min 4 Floor Press, etc)

Strength.
A. 12 min to work up to a 2RM TNG Deadlift- click here to see a deadlift (I did 185#)

B. Alternating EMOM x 10 min
Min #1 – 10 Back Squats- click here to see a Back Squat
Min #2 – 10 Floor Press- click here to see a Floor Press
*Use sets 1&2 to build-up to working sets, use the final 3 sets as working sets

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Thursday:

Run 2.6 miles~ it was only supposed to be a 2 mile run, but I took a different path, ended up in some mud & going farther than I had planned, but it was kind of fun!!

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Friday:

Crossfit Lincoln Workout

Definitions and what the heck is that help:

• Definition: 1RM= 1 rep max
•  click here to see a Hang Clean is
• click here to see a Bar Muscle Up
• click here to see a Horizontal Bar row
• The different weights listed below refer to scaling options with men’s weights on top and women’s on bottom. So the 135/95 would be doing the workout as “prescribed” 135# for men and 95# for women. I went with 65# which is in-between the lowest and the middle option for women.

Olympic Lifting.
Work up to a 1RM Hang Clean within 12 min (I got to 100#)

Conditioning. (this took me 11:53)
5 Rounds:
8 Hang Power Clean, 135/95 – 105/75 – 75/45 (I used 65#)
8 Alternating Front Rack Lunges, 135/95 – 105/75 – 75/45 (I used 65#)
4-8 Bar Muscle Ups OR 12 Horizontal Bar Rows (I did the Horizontal Bar Rows)
Rest :90

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

I love my gym- Crossfit Lincoln, when you are there you are part of a larger community. I hope you have a gym you love! If you ever want to know more about Crossfit Lincoln- just ask. They offer a FREE class every Saturday morning at 9am!! Click here for more details. 

Thanks for stopping by! What are your fitness goals for this year? Remember- Just take one day at a time!

Faith ♥

****Any thing I talk about regarding fitness, comes from my own personal experience, please consult with a doctor or professional before starting an exercise routine!