Fitness Plan – 09/08-09/14

Saturday is the big day of the CrossFit challenge.  I’ll be skipping my normal Friday session so that I can go in fresh (not tired and not sore).  I’m trying not to be too nervous but I’m nervous already!

We repeated the competition workout on Friday and my numbers went down a bit instead of up.  However, I did the workout this time with a 55lb barbell instead of a 45lb barbell.  I offically Rx’d (did the workout as specified with no modifications) and I was only about 6 reps off of what I did when I modified.  That was good – whether it is good enough to place remains to be seen.

I think I’ll add spin class to my regular weekly rotation.  I took my second class last week and I felt more confident about adjusting my bike settings to make the ride challenging.  This workout doesn’t send my heart rate through the roof like running or Cardio Coach can but it is a good burner nonetheless.  It was definitely challenging because I felt like I wanted to stop several times.  I think having a little more intense but low-impact cardio in my routine can only be a good thing.

- Monday 09/08/08 -

Type: Circuit Training
Duration: 30 Minutes
Description: CrossFit WOD

Type: Cardio
Duration: 30 Minutes
Description: Cardio Coach Vol 6/Sean (Elliptical)

Type: Cardio/Stretch
Duration: 69/14 Minutes
Description: Amy Bento DVD – Advanced Step Challenge 3

- Tuesday 09/09/08 –

Type: Cardio
Duration: 50 Minutes
Description: Marathon Training Plan Week 9
20 Minute Warmup Jog/10 Minute Cooldown Jog
Key Run #1: 4 x (800m + 1:30 recovery interval)

Type: Strength/Stretch
Duration: 60 Minutes
Description: Pole Dancing Class

- Wednesday 09/10/08 -

Type: Circuit Training
Duration: 30 Minutes
Description: CrossFit WOD

Type: Cardio
Duration: 30 Minutes
Description: Cardio Coach Volume 6/Sean  (Elliptical)

Type: Cardio
Duration: 60 Minutes
Description: Spin Class @ Gym

- Thursday 09/11/08 -

Type: Cardio
Duration: 90 Minutes
Description: Marathon Training Plan Week 9
10 Minute Warmup Jog/10 Minute Cooldown Jog
Key Run #2: 1 mile easy, 7 miles @ Tempo Pace

- Friday 09/12/08 - REST DAY

- Saturday 09/13/08 –

Type: Circuit Training
Duration: 30 Minutes
Description: CrossFit WOD – “Fight Gone Bad”

- Sunday 09/14/08 -

Type: Cardio
Duration: 145 Minutes
Description: Marathon Training Plan Week 9
5 Minute Warmup Jog/5 Minute Cooldown Jog
Key Run #3: 14 miles @ 9:28/mile (PMP + 30)

Type: Cardio
Duration: 60 Minutes
Description: Step Class @ Gym

Type: Stretch
Duration: 15 Minutes
Description: Cathe Friedrich DVD – Stretch Max #3

** TOTAL EXERCISE TIME: 699 minutes = 11 hours, 39 minutes **
** TOTAL CARDIO TIME: 534 minutes = 8 hours, 54 minutes **
** TOTAL CIRCUIT TRAINING TIME: 90 minutes = 1 hours, 30 minutes **
** TOTAL STRENGTH TIME: 0 minutes = 0 hours, 45 minutes **
** TOTAL STRETCH TIME: 30 minutes = 0 hours, 30 minutes **
** TOTAL RUNNING MILEAGE: 24 miles **
** GOAL CALORIES BURNED: 6000 **