Hope everyone has enjoyed the weekend. Rainy weather yesterday brought in some cooler weather. It’s currently 79 and low humidity and it’s amazing. A welcome change after two weeks of 98-100 degree days. I’m going to head out for a run and soak up the sunshine after I publish this post.
Here’s my recap of this week’s workouts along with two new workouts for you to try out yourself! One is a strength workout and the other is more of a bodyweight cardio CrossFit style workout. I did a good job with alternating yoga and run/lift days this week. Still want to up the strength work a little more but overall happy with how things are going and feeling.
Monday
Hot yoga
Tuesday
3 mile run + strength
3 rounds:
20 back squats, first 10 drop and hold for 3 count and second 10 to a 2/2 pace (65#)
10 band assisted pull ups
15 chest flies (15#)
20 kettlebell deadlifts (35#) – check out this video demonstration. This is a great alternative to barbell deadlifts.
15 tricep dips
10 overhead press (15#)
10 bicep curls (15#)
10 plate chops, each side (15#) – check out this video demonstration by one of our trainers…this is a GREAT oblique exercise
Like this workout? Here’s a graphic to save or Pin.
Wednesday
Hot yoga
Thursday
CrossFit
4 rounds for time:
400 meter run
20 burpee box jumps – more about burpee box jumps in this post
20 sit ups
20 wall balls
I self-programmed this cardio heavy WOD. It was long and tough. It took me over 28 minutes to finish. A great modification would be to do 10 burpee box jumps instead of 20 because they took over 2 minutes each round.
Like this workout? Here’s a graphic to save or Pin.
Friday
3.5 mile run
Saturday
Hot yoga
Sunday
3 mile run + teach Total Strength
I teach a once monthly rotation at the Y. I love it! I’ll post whatever workout I program for y’all later this week.
And that’s all I’ve got for ya. Happy sweating! As always, let me know if you have questions or feedback on anything! 🙂
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July 22, 2026
I am such a creature of habit when it comes to breakfast. 95% of the time I’m craving a breakfast that is on the sweet side. That mostly alternates between smoothies or yogurt bowls with overnight oats, chia pudding or oatmeal occasionally thrown in there. On the rare occasion I go savory – it’s scrambled [...]
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July 19, 2026
I want to bottle up this summer and make it last forever (well, maybe minus the wildly hot and humid weather that makes running a big thumbs down). I mentioned this in my last post…but I am really enjoying the slower pace and the days that feel like they have more space. While I’m trying [...]
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July 10, 2026
Happy Friday! I hope this post finds you well and enjoying the summer. We are in the dog days of it over here in Charlotte – the heat and humidity is off the charts – but it’s something I’ll embrace because I deeply appreciate the massive slow down that summer has brought. A lot of [...]
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June 21, 2026
I recently traveled to Big Bear Lake, California for the inaugural Big Bear Peaks + Pines three-day stage race hosted by TransRockies Running. This was my third TransRockies event in 12 months (see also Colorado + Moab) and I’m here to tell you that they can do no wrong when it comes to race organization [...]
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May 30, 2026
Happy weekend! Another week in the books! I got three runs in (6.5 miles, 5.5 miles, 5.5 miles) and I have a trail run planned for tomorrow. Total weekly mileage will end up around 30-35 miles depending on if I go for 13 or 17 tomorrow! I’m 16 weeks out from the Golden Ultra so [...]
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May 23, 2026
Happy Memorial Day Weekend. It’s a very rainy one here in Charlotte and while I am a little bummed not to be spending the weekend in Florida with the fam or by the pool at our swim club (just opened for the season!), I’m also welcoming a slower pace and time at home. It’s been [...]
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May 3, 2026
Hi and happy May! As we roll into the first full week of a new month, I have almost a month’s worth of lunch ideas for you. It’s a great mix of sandwiches, bowls, salads and wraps. I hope you enjoy and find some inspiration for your midday meal! Open-faced chickpea salad sandwich on toasted [...]
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