Workout Week

Hello, beautiful! Hello, sunshine and eighty degrees! I’m really Diggin autumn in D.C. Warmer weather was one of the major deciding factors for us to move here from the midwest. I’m happy to report mother nature confirmed our decision. I hope you are enjoying this festive Halloween weekend. I’m not dressing up (boo) although I scared myself stupid by going to a haunted house.

I don’t know what was creepier, trying to find the haunted house or going through it. The address of this event is at this huge soccer stadium. The Uber driver drove my friends, husband, and I around the entire stadium without seeing a single person. If you watch The Walking Dead, you know what I’m talking about because we got such an eerie feeling looking at this old, abandoned stadium thinking that there could be thousands of walkers inside. At last, we spotted a gate guard who directed us to the event. I was pretty calm through the first part of the tour until I had to squeeze through a pitch black hallway hoping I don’t trip and fall or worse, be spooked by an actor. I managed to make it out alive until a swinging plastic pig hit me!! I pretty much screamed my entire way through the rest of the tour. I see why it’s called Scream City. Just when I thought I made it out alive, I hear a chainsaw roaring behind me. All I can think is RUN. And so I take off sprinting with my friends except for my husband who is laughing at us. 
I like a good fun scare. All that screaming felt therapeutic! Besides my workouts being a huge stress reliever, I need to focus on cooling off afterward. After such a long week of tough workouts, I ended my Friday workout with superman’s. Superman’s are fantastic because I stretch, work my core and lower back. To perform the Superman, you lie face down with your arms outstretch, lifting your hands and legs off the ground as high as you can go. Hold for a few seconds and lower. Superman’s are supposed to be slow and controlled. I did three sets of 50 along with sit-ups and bursts of running. After a WOD I usually don’t cool off and stretch my poor worked muscles. I think I’m too busy and go about my day. Doing superman’s reminded me of how badly I need to make it a habit of stretching after a WOD. I’m very fortunate I don’t have an injury, although, it’s only a matter of time I get hurt if I don’t continue to stretch
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I just got this Nike Running Hoodie  AND LOVE IT

Sexy Long Sleeve Open Back Top

Seriously, the best all around Cross-Training Shoe

Nordstrom Rack Comfy Neck Tee  CLEARANCE

I’m a big fan of Old Navy’s Compression Legging

Nordstrom Rack Fitted Long Sleeve Hoodie CLEARANCE

Music Jam for the Workout Week:

Alarm by Anne-Marie

Workout Week 

Sunday- Rest Day

Monday- CrossFit WOD  

Helen
3 rounds for time of:
Run 400 meters (.25 mile)
kettlebell swings, 21 reps (substitute to dumbbell swings)- Video Demo
12 pull-ups- Video Demo

Tuesday- CrossFit WOD

Complete as many rounds as possible in 10 minutes of:
20 GHD sit-ups (substitute to dumbbell sit-ups)- Video Demo
squat cleans, 5 reps- Video Demo

Wednesday- 3 Mile Run

Thursday- CrossFit WOD

27-21-15 reps for time of:
165-lb. back squats- Video Demo
Handstand push-ups (substitute to pike push-ups)- Video Demo

Friday- CrossFit WOD

3 rounds for time of:
10 strict knees-to-elbows- Video Demo 
power snatches, 10 reps- Video Demo
10 strict knees-to-elbows
10 burpees- Video Demo

Saturday- Rest Day

Workout Week

 

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