Sweat It Out {Weekly Workouts}

Mastermind Weekend 1/16

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I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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Heyyyyy! Just checking in with a recap of my workouts from the past couple of weeks. Quinn and I got in some quality time in with the jogging stroller!

fall running workouts with stroller

WEEK OF OCTOBER 5TH

Sunday: Off

Monday: Crossfit

Strength
Back Squat: 5-3-1-5-3-1. Rest 2:00 between sets. (I worked my way up to #145)
*Wave loading. The second wave of 5-3-1 should be significantly heavier than the first wave.

Preparation
2-3 sets of:
3 Squat Cleans adding weight each set.
3 Strict Pull-ups
3 C2B Pull-ups

Metcon
AMRAP 5 x 2 sets. Rest 3m between sets.
7 Squat Cleans (135, 95)
10 C2B Pull-ups
*Score = Total Reps

I used #85 for the Squat Cleans and did regular kipping pull-ups instead of C2B. I finished with 89 reps and insanely sore quads the next day!

Tuesday: 90-minute walk at the park with friends

Wednesday: CrossFit

Strength
Power Snatch: 4 x 3. Rest 90s between sets.

Preparation
3 sets of:
3 Power Snatches
3 Hang Power Clean
3 Thrusters
*start with an empty barbell and add weight each set. This is performed as a complex. Rest 1m.

Metcon
5 Rounds, 30s Work/30s Rest:
1a) Power Snatch (75, 45)
1b) Hang Power Clean (75, 45)
1c) Thruster (75, 45)
*Weights are meant to be very light for this workout so scale to a load you can move quickly and efficiently.
*Score = total reps

I did this workout Rx and finished with 195 reps.

Thursday: 4-mile run with stroller

Friday: 4-mile walk with stroller

Saturday: CrossFit + KFIT WOD

Metcon
Teams of Three:
AMRAP 30:
21 Wall Balls (20, 14)
1 Rope Climb
21 Burpees
*One person works at a time.

I did this workout Rx and our team finished 15+4.

WEEK OF OCTOBER 12TH

Sunday: Off

Monday: CrossFit

Strength
Back Squat: 5-4-2-5-4-2. Rest 2:30 between sets. (I worked my way up to #145.)

Preparation
2-3 sets of:
3 Muscle Cleans from mid shin
3 Burpees
3 Power Clean + Front Squat
3 Burpees
3 Squat Cleans

Metcon
For time:
20 Burpees
30 Squat Cleans (115, 75)
20 Burpees
20 Squat Cleans (135, 95)
20 Burpees
10 Squat Cleans (155, 115)

Rx+: (115, 75) (155, 115) (205, 135)
L3: (95, 65) (115, 75) (135, 95)
L2: (75, 55) (95, 65) (115, 85)

I used L3 modifications and finished in 14:18. Holy quad burn!

Tuesday: 4-mile run with stroller

Wednesday: 3-mile run with stroller

Thursday: Off

Friday: CrossFit

Warm-up
Accumulate:
30 Overhead Squats @23×1 (empty bar)
40 Hollow-rocks
50 Double Unders
60s Banded Post Squat Hold

Strength
1a) Overhead Squat: 4 x 5 @22×1. Rest 1:00 (I worked my way up to #75)

1b) Side Bend: 3 x 12 ea. Rest 1:30.

Metcon
For time:
50 Double Unders
40 Wall Balls (20, 14)
30 T2B
20 Burpee Box Jumps (30, 24)
10 Bar muscle-ups

L3: (30 DU’s) (20 T2B) (24, 20) (10 C2B with no band)

I used L3 modifications and finished in 8:35.

Saturday: 4.5-mile run/walk with stroller

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22 Comments

  1. Great workouts! You always inspire me to try cross fit when I read these recaps. If I could just get over this darn foot injury! It’s been 10 months and I’m ready to scream. Going back to the doctor on another week to find out what’s going on with my tendinitis.

  2. I so enjoy your blog. I was wondering though what type jogging stroller you use? We have a 7 month old and I would like to start back running. Any suggestions would be most appreciated.

  3. First, you have the perfect “workout hair” in that first pic! Love the skinny headband. Fall is hands down the best running season but and I have sweet memories of taking my kids out in the double when they were little. We’d run and stop at the playground and then run home. I miss it a little 🙂

  4. It looks like you’re really loving the jogging stroller. I’d love to see a review of the one you’re using. Future post? 🙂 I’m interested to learn a few things: when did you start running with Q, did you use any kind of infant insert, and does it make running feel much harder that your pre-stroller days? Happy Sunday!

  5. Maybe a weird thing to notice, but your shoes and the fall leaves kind of match. I’m a little fall obsessed. 🙂

    Killer week of workouts though. Happy Sunday!

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