Hi, friends! Happy Monday! I hope your week is off to a fabulous start!
Have you planned out your workouts for the week yet? I always take a few minutes on Sundays to schedule my workouts for the upcoming week. I put them on my Google calendar in their own special label color and block off the appropriate amount time for each of them, so I have no excuse but to stick to my plan. I also like seeing my workouts all laid out over the course of the week, so I can balance my running with CrossFit, rest days, and other obligations. I’m sure a lot of you guys do this too, but I just wanted to share in case you struggle to fit in your workouts once the week gets going. Anywhere, here’s a recap of last week’s workouts!
Monday: 5-mile progression run
Tuesday’s WOD was deceivingly tough. The low-ish reps didn’t seem too bad, but the 5 rounds totally smoked me.
5 Rounds for time of:
50 Double Unders
10 Burpee Box Jumps
Rx: (53, 35) (24, 20)
L3: (45, 30) (24, 20)
L2: (35, 25) (20, 15)
L1: (35, 25), regular burpees (no box jump)
I was practically crawling up off the ground on the 4th set of Burpees Box Jumps. I managed to pull it together for the final set, but only because Mal was right next to me and we were neck-in-neck trying to finish the WOD. I managed to finish the workout 1 second before him, and he totally knew it as soon as we did our last Burpee Box Jump. He just looked over at me, laughed, and then gave me a high-five. I don’t beat Mal often at workouts, but when I do, it’s awesome!
Wednesday: 6 X 200 speed workout
Thursday: CrossFit + 6 miles
The workout at my CrossFit box was the Army Physical Fitness Test:
The United States Army Physical Fitness Test (APFT) is designed to test the muscular strength, endurance, and cardiovascular respiratory fitness of soldiers in the Army. Soldiers are scored based on their performance in three events consisting of the push-up, sit-up, and a two-mile run, ranging from 0 to 100 points in each event. A minimum score of 60 in each event is required to pass the test. The soldier’s overall score is the sum of the points from the three events. If a soldier passes all three events, the total may range from 180 to 300. [source: Wikipedia]
The test is basically do as many push-ups and sit-ups as you can in 2 minutes each and run 2 miles as fast as you can. It was a neat fitness test, and I liked that it took age into account when accessing one’s fitness level. (Hey, it’s tough to compete against the young whippersnappers at CrossFit. My old lady hips and back can’t compete sometimes! Haha!)
Saturday: CrossFit with Yumi Lee
Questions of the Day
Have you ever done a physical fitness test? Do you think it was a good measure of your level of fitness?
Do you remember doing the President’s Physical Fitness Test in grade school?
What I remember from the President’s Physical Fitness Test: Not being able to do a pull-up and the boys in my class trying to fart when they did sit-ups.
P.S. Tickets to this year’s Healthy Living Summit are on sale!!
P.P.S. Last chance to enter to win a pair of Reebok CrossFit Nano 3.0! I will pick a winner tomorrow!