Getting Back on Track

So last week not only did I fall behind on my blogging, I kind of fell behind on my workouts and nutrition :( . I took two days off (instead of just one rest day) and didn't really eat healthy. One thing about that though : one cheat day during the week is actually a good thing! It helps keep you on track if you're not cutting things out completely. My problem was I had more cheat days than good days this week. But all that's about to change! This is a new week, and I am going to be more serious about it than ever. Everybody has their weak moments, but I figure as long as recover strong ... that's what counts. So here's my plans for the week:

Monday: Crossfit and Endurance
Tuesday: Crossfit
Wednesday: Crossfit
Thursday: Crossfit
Friday: Endurance
Saturday: Crossfit and Endurance
Sunday: Rest

Also, if you want to see our Crossfit workouts on a daily basis, you should check out the Crossfit blog. Click here for that!

And here are the endurance workouts for the week:

Workout #1
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Workout #2
Choose ONE of the Following Sports:
Swim: Use a 10lb Vest or weight and do 10 x 25m/y all out efforts... Recover 90 seconds and repeat
Bike: Use a 30lb Vest or weight and do 3 x 3 Miles all out efforts... Recover 5 min and repeat
Run: Use a 20lb Vest or load and do 3 x 1K all out efforts... Recover 5 min and repeat
C2: Use a 20lb Vest or load and do 3 x 1K all out efforts... Recover 5 min and repeat

Workout #3
Choose ONE of the Following Sports:
Swim: 4x(25m/y + 50m/y + 100m/y)
Bike: 4x(1/4mile +1/2mile +1mile)
Run: 4x(100m + 200m+ 400m)
C2: 4x(150m +300m+ 600m)
Rest the exact time it takes you to do each interval in each set. EX. 100m run in 15 sec. rest 15 sec then 200m run, rest 200m time, run 400m, rest 400m time, run 100m, etc.

So even if you have a rough week, don't give up! There's always next week to push even harder! :) You know the funny thing is, I am starting to feel guilty when I skip a workout or don't push as hard ... I think that's a good sign! :) Keep me updated on your progress! And let me know your thoughts! :)