Last Week’s Workouts

Thank you again for all the well-wishes for my dad last week. The week ended good and bad. Bad because we did find out that my dad’s injuries are a lot more extensive than originally thought with some internal stuff going on too (he’s still in ICU) but also good because I had the opportunity to talk on the phone with him and he did sound much much better. He was even well enough to leave a comment on his blog post! So those are  both good signs. I am going home on Wednesday. When I originally booked the flight the hope was he would be out of the hospital by then but that definitely will not be the case. Either way I can’t wait to see him and spend some time with him.

Anyways, onto last week’s workouts.

Workouts 10/2/14 – 16/2/14

Monday 

WOD + Hot Yoga

Made up my own little crossfit style WOD which consisted of the following:

21-15-9

  • Aussie Pull-ups
  • Box Jumps
  • Push-ups
  • Deadlifts
  • Burpees

Then I went to a 1 hour traditional hot yoga class. There were over 50 people in the class and the energy was amazing. I left super sweaty.

Tuesday

75-min Hot Flow Yoga

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Went to 6 am yoga and it was pretty good. A little bit of a slower flow than I like but I still enjoyed the class. It’s always nice to start my day with yoga. I had evening running plans but ended up canceling after hearing about my dad’s accident as I wasn’t sure if I’d be flying home right away or not.

Wednesday 

GPP Fitness Workout + Hill Repeats

Did a 25 minute strength workout that was based on a GPP Fitness workout called upper 43. I modified it to the following:

3 rounds:

  • 43 OH tricep extensions
  • 43 alt bicep curls
  • 43 kettlebell swings
  • 43 bench dips
  • 20 aussie pull-ups
  • 10 burpees

It was a killer! I burnt 200 calories in 25 minutes and my back has been sore all week after doing those aussie pull-ups on Monday and Wednesday! Right after this workout I joined the running room for their first night of hill repeats. We did 4 x 450 metre repeats which ended up being 4.8 miles / 7.7 km total with the warm-up and cooldown.

Screen shot 2014 02 16 at 6 36 29 PM

Thursday 

Winter Shape-up #2 + 75-minute Yoga Basics

Started my day off with week #2 of Fitnessista’s winter shape-up workouts + her plank burner. Awesome burn for a 25 minute workout!  In the evening I went to yoga with my mom. Our fifth week in a row! I’m really excited about how much my mom is improving and she just bought a six month pass!

Friday 

45 minute Trail Run/Hike

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Started my morning off with a trail run. Unfortunately the trail was extremely icy so what would normally be a 6 km run turned into a 2.75 mile / 4.4 km hike/run. I was also really hoping to see the sunrise because I started a little later than normal but no dice. The sky did look really pretty though.

Saturday 

75-minute Hot Flow Yoga + Body-Weight Workout

Started my day off with my favourite Saturday morning yoga class. Friday was a bit of a hard night for me and this class was exactly what I needed. It was a super strong flow and I felt so focused and relaxed afterwards.

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I then spent the rest of the day puttering around the house and before I knew it I only had 30 minutes before I had to leave for my hair appointment! I decided to do the above body-weight workout which I saw on Jen’s blog last week. I modified it to an AMRAP (as many rounds as possible) in 20 minutes. I ended up getting in 5 rounds + 20 reps in 20 minutes and my heart rate was through the roof the entire time! I highly recommend this workout. Next time I do it I want to make sure I have enough time to do all 10 rounds!

Sunday 

9.3 mile / 15 km run + 75-minute yin yoga class

Eric and I attended an event on Saturday night for my work and didn’t get home until midnight and it was 12:30 by the time I went to sleep. This meant I slept through the 8:30 run with the Running Room since I woke up at 8:23! I puttered around in the house in the morning, ate oatmeal, hemmed and hawed and then finally around 10:30 got myself out the door for a run. This is the first run in months that I have done completely alone (no Chloe and no friends) and it went fairly well. It was a really beautiful day here yesterday at 7 C (44 F) with the sun shining hard. I actually saw lots of people running in shorts!

Then in the afternoon I did a 75-minute yin yoga class with my mom which felt so good on my sore legs! I fell asleep in savasana and felt so insanely relaxed afterwards.

**

Another week with no rest days though the hike/run on Friday would definitely be an active rest day for me. This week is going to be a bit crazy with me leaving for FSJ on Wednesday, where working out will be at the bottom of my priority list, so I’m sure I’ll make up for it with rest days this week. Also, when I am keeping up with the mix of running, strength training and yoga I really don’t feel like I NEED rest days as much. My body (and mind!) just don’t fatigue like they do when I’m doing a ton of one thing.

How was your week of workouts last week? How many rest days do you like to take a week? 

9 Responses

  1. Kelly says:

    Absolutely GORGEOUS photo from that trail run… and also gorgeous photos of you :)
    I agree about not needing rest days as much when I am switching it up, which I usually do because I get bored easily. I end up taking rest days just because my schedule demands it, not necessarily because I need it mentally or physically.

  2. I hope you continue to get good news about your dad’s recovery. I just feel so bad for him and for your family as it’s tough to worry about a parent. I am glad you will be able to get home this week to see him.

    I had a pretty good week of workouts last week. I did some runs, an elliptical session, and a hike. I prefer to take 1 rest day a week but last week I took 2.

  3. Nora says:

    Continued thoughts and prayers and healing vibes going your dad’s way. I am so glad you’ll be going home to see him and spend some time with him. I’m sure it will make him feel better, too! xoxox

    My workouts were… crap. I won’t even try to sugar coat it. I don’t have any excuses, either.

  4. Yes, Jen’s workout looks like a great one! I imagine that 10 rounds would be killer! I wish I liked our hot yoga studios here a bit more. There are two and the one I like a little better than the other is always so full and has some odd times. I also like normal flow classes here when it just feels slightly too warm and helps me stretch and work just a bit harder.

    My workouts were fairly decent last week with some yoga, some weight/HIIT circuit work and a few runs. Just want to run a few more times this week than last.

    So good to chat with you yesterday! It made me realize I should try to video chat with friends more often. What a great way to stay in touch and get to see the person’s face!!

  5. Stephany says:

    You post the best strength workouts! I keep bookmarking new ones to try! I really want to try the ones you posted today.

    I give myself two rest days a week, just because it is SO hard to wake up more than 3 times a week at 5am. I’d LIKE to be a 6 day a week exerciser, but it takes all my energy for those 5 workouts, ha.

    I had a few good workouts this week! Only managed 4: one cardio and three cardio/strength workouts but I felt good about them!

  6. Good job! How do you stay so motivated in working out everyday?

  7. Caroline says:

    Great week of workouts! I’m loooving Bobbi’s shred. I definitely haven’t stuck to it 100% but it’s so nice having something planned for me to get me back in the strength training routine, I can already tell I’m going to stick with it once it’s over!

  8. Leigh says:

    Nice job on your workouts last week! What are Aussie pull ups? Never heard of those before.

  9. Travel Spot says:

    Great job on the workouts! You really have done a ton of different types of workout routines. I think you are right; it does go by faster when you change it up, rather than trudging through the same routine every day. I hope you had a good time with your dad and that he is feeling better!

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