A big thank you to everyone who pre-ordered my book, Ultimate Plank Fitness. I really appreciate all of your kind words and support. Read about how you can pre-order the book in this post.
Regarding the giveaway…some of you brought to my attention that it is against FTC regulations to require purchase for a giveaway so I have updated the post to state that no purchase is necessary. If you want to be entered but don’t want to buy my book, just send an email stating as much and I’ll enter you in the giveaway. Thanks for being so on top of that and I apologize for any rule breaking…wasn’t my intention.
One more thing to note…if you have never commented on my blog before and leave a comment for the first time, it will be held in moderation until I approve it. After I’ve approved your email address, all future comments will come straight through with no moderation. That said, I am not always in front of my computer and able to approve and respond immediately. I was traveling internationally yesterday and just got to address the FTC concerns this morning.
Okay, enough administrative stuff. Let’s talk fitness. I had a great week of workouts!
Monday
3 mile run
It was 25 degrees and sleeting and I voluntarily ran in the cold. I don’t know what got into me.
Tuesday
CrossFit Filthy Fifty
This was a programmed WOD on CrossFit.com for the week. I haven’t done the Filthy Fifty since my first time doing it in August 2013 so I was excited to give it another go. It’s a pretty awesome chipper-style workout where you do 50 reps of 10 different exercises for a total of 500 reps.
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
I finished in 27:30 which was a seven minute improvement over the first time I did this workout. I was shocked to see that!
I was also really excited because I was able to bust through the double unders in two unbroken sets of 25. I have made massive gains with them lately! I still need to work on my posture and not pulling my knees up so much but they’re night and day better than before!
Wednesday
Hot yoga + 3 mile treadmill hill/interval run
Thursday
1 mile treadmill run + strength circuit
3 x 10 – deadlifts (95#) and handstand push ups
250 meter row
3 x 10 – back squats (95#) and ring dips
250 meter row
3 x 10 – stability ball crunches and stability ball back squats
250 meter row
3 x 10 – sled push and heel taps
250 meter row
3 x 10 – kettlebell swings and kettlebell sumo deadlift high pulls
Friday
Hot yoga + Running Circuit Workout
I’ll post the details of this workout soon. It was a good one!
Saturday
REST
Sunday
Yoga + Run
I’m in Mexico for a quick yoga retreat. This was a little bit of a last-minute trip and booked after I had planned the girl’s trip. Always grateful for the opportunity to travel…and practice yoga in a beautiful place! More details to come soon.
Have you done the Filthy Fifty?
What was your best workout this week?
What is something you’ve seen big improvement with after focusing on it for a while?
