≡ Menu

This Week’s Workouts: Lots of CrossFit

Right on the heels of me blogging about the workout balance that works for me…I had a week with hardly any yoga and lots of CrossFit and running! The balance is definite an ebb and flow. Some weeks I’m all yoga, yoga, yoga and others it feels better or works well with my schedule to do more gym and running workouts. I just stay mindful of how the body is feeling and it all works out! I feel really good about this week’s workouts!


3 mile run

I was SO exhausted after spending six hours standing on my feet and cooking for my new client. I couldn’t believe how much it wore me out. I came home and sprawled out on the couch before going out for a quick run to reenergize myself before teaching my evening classes. The weather was beautiful and it was a nice, slow run.


REST + Stretch

OMG. I got some mega delayed onset muscle soreness on Tuesday from doing CrossFit Open WOD 14.5 the previous Sunday. My triceps were stupid sore from all the thrusters. I usually practice ashtanga after I teach Tuesday mornings but instead I rolled out my mat and stretched. It was all I needed.


Hot Yoga + CrossFit


The first draft of my book was due on Tuesday and I was somehow blessed with a REALLY light Wednesday. I only had two yoga classes to teach. I thanked the universe for the break. It was such a treat to have the morning off and to have the opportunity to attend Suzanne’s hot class at Charlotte Yoga. Tons of amazing assists and just the right balance between flow, core work, backbends, stability and floor work.

Later that evening I went to the gym to actually take a CrossFit class. I always do WODs on my own because I’m always teaching or training during classes. It’s so much more fun to actually do it with a class.

It was a running WOD so I was excited!

For Time: 

run 200
20 hang snatch (95/55)
run 600
20 hang snatch
run 800

I was able to RX the hang snatch (grunting my way through!) and the WOD felt awesome! It was so nice to be coached on my snatches!




I had a great opportunity to workout with our Metro CrossFit programmer and another coach on Thursday. We were testing out a WOD to be programmed for our athletes the next week. It was so motivating to workout with other coaches. I pushed myself so hard! I am excited to report that I beat the boys in this WOD but of course they used a much heavier kettlebell. Handstands and running are definitely my strengths!



photo 1 (41)

Friday brought the dreaded double under WOD where I lashed up my back.

18 Minutes: score is the lowest number of reps performed for any minute of each movement.

minute 1: 8-12 Overhead squats (athletes choose loading)
minute 2 – 35-70 double unders
minute 3 – Row 8-16 calories (or 45 seconds, whichever comes first)

This WOD was tough! I got 12 overhead squats with time to rest on the first minutes, 20-25 double unders on the second and 8 calories on the row.


3.5 mile run

It was everything I love about running and more.


90 glorious minutes of REALLY hot yoga


I had a really, really challenging practice where I felt super open. I know this sounds crazy but I always know from the first forward fold what kind of practice it’s going to be and my body was willing and ready for this one. It was the perfect way to end the week.

How did your workouts go last week? What was your best workout? 

{ 13 comments… add one }
  • 1
    Rebekah April 6, 2014, 10:11 pm

    Great workouts!

  • 2
    hillary | nutrition nut on the run April 6, 2014, 10:18 pm


  • 3
    Jojo @ RunFastEatLots April 6, 2014, 10:21 pm

    My best workout was a 15 mile bike followed by a 1.6 mi run. My legs felt pretty heavy and slow on the run, but I was surprised to see myself pushing a 7:05 pace (really fast for me!)

    • 4
      Jen April 6, 2014, 10:23 pm

      That is so fast! Awesome!

  • 5
    Sara @ LovingOnTheRun April 6, 2014, 10:56 pm

    Wow great week of workouts! You were one busy lady 🙂

  • 6
    Julie @ Coastal Runner Girl April 7, 2014, 7:54 am

    Love your workout outfit from Wednesday! Is that all Lululemon??

    My workouts were alright last week…… my best was probably the Barre & Soul class – love that class:)

  • 7
    Shannon April 7, 2014, 8:13 am

    Oooh I loveeee a good intense hot yoga class. I need to plan one for this week.

    And I did my first half marathon of the season on Saturday! I was only 2 minutes away from a PR – daaang. Next time 🙂

  • 8
    Heather @ girlyeverafter April 7, 2014, 8:38 am

    I’ve been scheduling workouts in my day planner and that’s really helped me to go without any excuses. I have to block off that “me” time or I will do something that benefits someone else rather than do what’s best for me. WOD’s have been super crazy and running with ATL pollen is out of the question at the moment, but I’m hoping to get in more barre and yoga this week.

  • 9
    Samantha @ The Faithful Runner April 7, 2014, 9:32 am

    Good for you! I’m doing a hot yoga class tonight. I loved your workouts. 🙂

  • 10
    Elizabeth {Positively Healthy} April 7, 2014, 9:55 am

    Great workouts!! My best workout was the “long run” I did on Sunday! We finally got some sun and warmth!

  • 11
    Brittany April 7, 2014, 1:11 pm

    I swear, everytime I blog about something that’s working for me or how I’m feeling, the exact opposite happens in the days that follow. It’s really weird. Now that YTT has started, It will be interesting to see how I balance the increase in yoga with my strength training and conditioning work. You’re right, it definitely ebbs and flows and you just have to listen to your body and roll with what feels right.

  • 12
    Janice April 7, 2014, 2:49 pm

    Saturday and Sunday were the best workout days. I ran 11 miles and felt great. Then went to yoga and it was a hard flow but I loved every minute of it and the fact that I sweating so hard in yoga. I love a challenging yoga class just as much as a relaxing one. Then Sunday I had a great strength building working for my legs. It made waking up Monday morning with the sense of feeling accomplished and refreshed. Thanks for your inspiration!!

  • 13
    She Rocks Fitness April 7, 2014, 2:57 pm

    Get it GIIRRLL! 😉 My favorite workout last week was definitely my 60 min hot yoga class on Friday at 6:15 AM. It was so challenging, but felt SO GOOD. Definitely felt it the next day in my shoulders and hips, but it’s where I hold my stress, so it was good to release the tension and sweat it all out. XOXO

Leave a Comment