I love burpees

Week starting Jul 21, 2013

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Location:

toquerville,ut,usa

Member Since:

Jan 24, 2011

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

-I'm an avid runner and crossfitter turned obstacle racer.  This year has brought on new and unexpected opportunities racing in Spartan races.  I'm in love with this new challenging part of my life.

Here is what I've come away with so far

1st - Socal Super Spartan 2013

1st - Texas Sprint Spartan2013

2nd- Las Vegas Super Spartan 2013

3rd - Arizona Sprint Spartan 2013

3rd - Atlas Obstacle Race 2013

5th - Spartan World Championships 2013

 

Future Races

October?? maybe Sacramento Beast Spartan

December - Texas Beast

 

 

Short-Term Running Goals:

I am working to become the best obstacle  racer I can be.  If that goes hand in hand with a National Championship title, than I will have met 2 of my goals/dreams.

 

Long-Term Running Goals:

Another sub 3 hour marathon

Sub 1:20 half marathon

I want to complete an ironman and some ultra races.

I Hope to be running until I'm 100.

 

Personal:

I have 2 boys (7 and 4) and a little girl (14 months) that keep me on my toes and make life worth living..  I've been married to my better half (Jim clark) for 10 years.  I teach fitness classes and am a personal trainer - my 2nd love is Zumba!  I love what i do!

I hold Obstacle Training Groups at my house on saturdays -I feel so blessed to be able to help others.

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Dear workout vomit -

It's been a while....I've missed our sessions - you don't come around very much, but there are times when you present yourself when I'm at my limit.  You visited today.

am - Zumba baby - love this class - I was actually tired afterwards which definitely played it's part later

pm - Crossfit

3 rounds for time

30 squat cleans - 65 lb

30 pull ups

800 m run

 So yes - today I did 90 pull ups.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Today was a modified version of a good track workout.  My running is still supposed to not be faster than 8 min miles but, I sped up on each one:)  Hamstring handled it decently - still not perfect but I'll get there.  I was absolutely spent from Monday's crossfit workout that the little exercises I did were murder.

 

400 m warm up

leg warm up

400 m

15 divebomber/ flips

30 m lunges with 30 lbs

400 m

15 thrusters - 30 lbs

30 m lunges with 30 lbs

400 m

burpee/broad jump - 30 m

30 m lunges with 30 lbs

400 m

bear crawl 30 meters

30 lunge back

400 m

repeat everything 2 more times but extended running to 600 meters.

 

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I'm taking advice and scheduling in another rest day every week.  so here goes....

Pioneer Day - A Utah Holiday

Took the kids to the parade and then IHOP - which I never will do again by myself.

Had a fun time at the Springdale dinner that had kids races, bounce houses, and a fun new playground.  At some point in your life, watching your kids have fun is almost as fun as having fun yourself.

I had pie and ice cream which I tried so so hard to resist.  but it was homemade!  I need to get back on my training diet!

This was the very first time that I was able to walk around without pain for 2 mo!  I can't believe how crabby I've been - I can see how people with chronic pain might just go crazy.

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I'm not a very good listener - when it come to cautionary voices anyhow.  I get a little bit of freedom and I abuse it lol.  Ok well it's not that extreme, but my phys therapist told me to not do hard runs yet.  I have 8 weeks until Vermont.  I have to start pushing it.

 so this is what I ran up.  My leg did ok with it - calf was still bugging a little on the way down.  Not gonna lie - it was hard!

Crossfit

A.
In 12-15 minutes build to a heavy 3RM DL.

B.
for time
 15-12-9
 DeadLift (a cautious 80 lbs for me though not rx)
Pull-Ups
HR Push-Ups

 

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End of a hard week...I can't even explain how good it feels to work my bod hard! I love it!

This was hard!  I got done with the 4th set and gave it everything I had - and then I found out there was a 5th set.  Crap!

15 min of hand stand push ups/ dips/butterfly pull up practice

 

5 sets of:
Against a two-minute running clock, complete:

H. Cleans x 3 reps 135/95
S2OH x 6 reps 135/95
F. Squats x 9 reps 135/95
Burpees x MR

R2 mins b/w sets.

Score is Total of burpees completed with time remaining within the two minute time cap.

and I was still being cautious and only did 70 lbs

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Success at 8 miles!  Well kind of....I was dragging my self in on the last mile.  Holy smokes it was a hard week! I think I was just dead.  I sped up .2 of every mile to a 6:45 min mile.  You gotta start somewhere.  When I got back, I alternated 30 lunges and then rope climb 5 times.  that rope feels like cake:)

pm - Girls night out - Zumba party baby!  National Dance Day!  sooooo much fun and totally needed. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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