I'm an endurance runner. This journal tracks my performance since the addition of circuits and spinning into my training. Always keep pushing. You will never know your limits unless you go looking for them.
Ben Greenfield researches a breadth of recovery strategies for endurance athletes in this article.
It’s -30f outside this morning, so no running or anything outside for me today. Definitely a good excuse for knocking out some circuits! Abs and ass!
3x rounds of:
2x rounds of work/rest intervals timed 50/10. AMRAP:
This morning I was running a bit late for work, so I only got 2 rounds in, instead of three, but it was still work - therefore it counts!
2x rounds of the following:
10 Tuck Jumps
20 Side plank suicides
10 Reverse lunges (each side) (60#)
20 Plank punches
20 Floor touch squat jumps
10 Burpee tuck jump
20 Plank jacks
20 KB snatch (each side) (20#)
20 KB Windmills (each side) (20#)
This was a great workout and I want to do it again soon, this time with the full 3 rounds.
I’ve been pretty bad about posting my workouts here lately, so here’s what happened this morning:
3x rounds as fast as possible:
20x Manmakers (12# dumbbells)
20x Deadlifts (65#)
50x High Knees w/ Oblique Twist
20x KB Swing (45#)
20x Overhead Extended Crunches (8# medicine ball)
10x 2-count Bicep Curls (20# dumbbells)
20x Russian Twists (8# medicine ball)
10x Jump Squats (Touch the floor!)
The temps outside are steady at -30, which makes for miserable running weather. Had fun knocking out this circuit instead and was thankful to not be out in the bitter cold!
3 rounds as fast as possible. Don’t sacrifice good form!
Finished in 00:35:41
Hit this one as fast and hard as possible.
5 min Hit the floor, Roll, Knee tuck, Roll, Jump Up
3 Rounds of the following for time
20x Squats (#45)
20x KB Deadlifts (#45)
20x KB Windmill (#20, each side)
50x KB Swing (#45)
25x Step up, Knee raise (each side, using a chair)
30x Russian Twist (#20, two count)
15x Jump tuck
There has been little running going on this month. Novembers seem to usually be like this, with the drastic change in the season’s temperatures. We’ve already seen everything from 10 degrees to -25. I’m hoping that I come to grips with winter soon and get back on the road.
In the meantime, I’ve been doing a lot of circuit training which has been a welcome and warm change of pace.
Today: 3 x Rounds for time
I finished in 00:27:08. No running has really slowed my burpees.
So the best move in the workout is the Plank Cross-kick, Knee-to-chest, Pushup. It is an amazing move for your core:
I did this short leg workout yesterday (posted on JennFitt.ca) and my glutes are SO SORE today I can’t believe it. I ran 40 miles a few weeks ago and my legs weren’t this sore afterward.
I’m posting this workout in the greatest HIITs. I highly recommend it if you’re looking for a great leg workout that you can do in your living room.
Do each exercise and rest 20 seconds. Repeat circuit 3 times.