This is the week before Beth’s 5k! Oh yeah! I remember the first race that I ever ran. It was the Torchlight Parage run in Seattle Wa. I truly had no idea what to expect. I remember looking around at everyone putting on their race numbers, and getting warmed up. And I was completely lost! Fortunately the other racers were very helpful, and they coached me through the starting/warmup process. Then… once the gun goes off, the races starts, and all the nerves go away. You just follow the crowd, and enjoy the day. There’s nothing like the energy of doing a race, and if you have a good day, or a bad day, the experience is always awesome. So, I’m very proud and excited for Beth to tackle this experience. I encourage anyone reading this to follow Beth’s lead and find a race that you can run, ride, or swim. It will change your life!
Missed a CrossFit Weight Loss Challenge update? Click here to find the whole series
Pre-5k Thoughts
CrossFit At Home
Show notes:
Canton Fall Classic 5k
“Couch to 5K” (FREE app)
Beth’s CrossFit Weight Loss Challenge stats:
Weight lost: 18lbs. 3 pounds lost this week!
Running & Walking Totals
“Couch to 5K” (FREE app) training – 2 times this week
Walked a total of 5.88 miles
This week’s CrossFit workouts
I challenge Beth, and everyone reading this post to stay positive during your workouts. If it’s hard, and you feel like it sucks, yell out “this is awesome”. Or if you’re thinking you can’t do it, say out loud “I CAN do it”. What you’re doing is setting up your subconscience to enjoy the experience, and love the challenge. Everyone has the choice to love working out, or hate working out. Yes you do have the choice. So, make sure you tell yourself the things that will make you LOVE IT!
Workout 1
25 squats
Rest 2 mins
25 squats
Rest 2 mins
25 squats
Rest 2 mins
25 squats
Workout 2
3 rounds for times of:
20 squats
15 Push ups
10 sit ups
Rest 3 mins between rounds
Workout 3
4 rounds for time of:
20 lunges (10 each)
10 bent over backpack or child rows @25
25 second plank
Workout 4
Pick up something heavy (aka deadlift) with perfect form (see video below)
*this doesn’t have to be performed with a barbell. Find anything around the house, but make sure to keep the core tight, back flat, chest up, and knees tracking in the direction of the toes (see video).
3-3-3-3-3-3-3-3-3-3
Rest 2 mins between sets
Meals from last week
Smoked salmon and spinach – breakfast.
Peach and an apple.
Spinach salad with cooked chicken breast.
Cooked spinach and 2 organic eggs with onion on top.
Rotisserie chicken and blueberry’s.
Salad with steak tips.
Chili’s restaurant santa fe chicken wrap with a side of broccoli.
Picture of chili’s menu I ordered off of…can still go out occasionally and not sabotage the diet.
Hamburger meat cooked with an assortment of veges..carrots, broccoli, and cauliflower.
Omelete with onions and sausage.
Salad with tomatoes and a few croutons.
Now get outside and have fun by working hard!
🙂
