Last week officially marked the one month countdown to our Super Spartan Race in Asheville, NC. I have said it before, and I will say it again. Signing up for this race has provided me with the motivation to get my workouts in – majority of the time by myself, in my garage. I am a competitor. I like to succeed. I want to finish this race and feel like I got what I put into it. I don’t want to disappoint myself. That said, I pushed through another week of solid workouts using the resources that I had. I even got a little creative.
Monday Morning Garage Workout – Strength
My weekends are typically packed with cardio. As such, I try to spend the first part of the week really hitting the weights hard. Brute strength. Light on the cardio. I have been working towards extending the length of my workouts to mimic the intensity of the actual obstacle race. If you recall, when I first started these garage workouts (right after having baby number two), they lasted a mere 25 – 35 minutes. I have now worked my way up to 70 minutes. That buildup has taken almost two months. Think smart. I didn’t do this all at once.
I jotted down my workout on a yellow post-it note before heading outside. Can you read it? Does that chicken scratch make sense?
- Burpee Box Jump x 10
- Deadlift x 10 (each leg)
- Decline Push up x 10
- Kettlebell Chops x 10 (each side)
- Squat with Sandbag x 10
- Kettlebell Swing x 10
- Overhead Press with Sandbag x10
- Side Plank 30 seconds (each side)
- V-Up x 10
- Pull Up x 10
- Set 1 & 3 – Rock Bucket Carry for 5 minutes. Set 2 & 4 – Sandbag Carry (alternating shoulders) for 5 minutes. Set 5 – Rock carry 2.5 minutes, Sandbag Carry 2.5 minutes.
Tuesday – Welcome to the “Mothership”
My daughter was at camp Uptown the entire week. I had a sitter for a few hours Tuesday morning. After a rough night in our house, I slept in and opted to do a run after dropping my daughter off at school.
I know my Spartan Race will have hills. It’s hard to find good, long hills in Charlotte. Welcome to the “Mothership”.
I’m not even sure how it got its name. The F3 guys coined the nickname for the spiral deck. The FiA women carried over. I had never run it before. I mean, how hard could it really be? There is sidewalk that lines both sides of the spiral. You have space to go up and down the deck and avoid getting hit. From my daughter’s drop off, I ran to the deck as my warm up. See workout below.
- Run up the deck, down the stairs and run one lap around the block x2 – After I realized that my GPS was not giving me credit for the time that I was running down the stairs, I got pissed. WTF.
- Run up the deck, down the deck and run one lap around the block x2 – Okay, I give up. I had to run/walk up the deck the last set. Maybe it was the heat. Maybe I was just tired from my strength day. Here’s the deal. In my mind I told myself this. If I was going to walk, I was NOT going to stop, bend over, catch my breath and lose time. I was going to walk for 10-20 steps and jog for 10-20 steps. Once you stop, it is incredibly hard to keep going.
- Run 20 minutes around uptown back to start. I was gassed. GREAT workout (regardless of the walking)!
Wednesday – SmartCore Bootcamp Run Through
Yes! My favorite time of the week. Running through the bootcamp that everyone else will do on Saturday. These workouts are SO effective. I do them myself as my workout for the day. I truly believe that they make a difference in every other piece of training that I have been doing. Just carrying that bucket around is easier because of these SmartCore bootcamps!
Thursday – Flywheel Double Time
Finally a low impact day for my legs. Working through these rides is a perfect way for me to get cardio in without worrying about all of the pounding that I get when I run on the road. We did yet another giveaway of the coveted Fit Kit. Such a fun group. I love my Fuel bag and all of the products that were stuffed in it!
Friday – Garage Cardio Strength Workout
I will spare you all of the details here, but I will share with you one of my favorite post workout “burnouts”. Now that I have started to really push the length of my at home workouts, I have added an extra challenge at the end.
- 1 minute on/1 minute off – Burpees – 20 minutes
People ask me a lot about my diet. There is no secret. No deprivation. We eat pretty healthy, but we also like good comfort food (and sweets). With the added bootcamp to my schedule and subbing several Flywheel classes, I have found it more difficult to make healthy dinners. This week, I used our crockpot to tenderize several pounds of chicken that could essentially be pulled apart and used for a variety of meals throughout the week. How did I do it?
Pulled Chicken “Anytime”
Ingredients – 1 TBSP water, a couple pounds of chicken breasts (that’s it!)
Place the chicken in a crockpot. Pour water over chicken. Turn crockpot on low for 8-10 hours. Chicken will look like the picture above. Once you “pull” it – with two forks – it will look like the picture below.
I used the pulled chicken as a topping for salad (at lunch), my husband made barbecue sandwiches (adding his favorite sauce to a wheat bun) and we further used the chicken to cook a quick stove top stir fry.
So good and SO healthy. Even my toddler loved this dish. By cooking a few pounds of chicken I was able to savor this easy entree for quick (healthy) meals all week. And we eat. I hate when people post pictures of their “dinner” and there is half a chicken breast, two pieces of broccoli and three slices of a potato. That’s not dinner. That’s snack time.