Yesterdays workout was this fun Crossfit-style circuit. You don’t need much equipment, just a step or box for the burpee-to-box jumps and a weight plate for the overhead lunges. I’d have to say burpees-to-box jumps are my new favourite exercise! You’ll be seeing a lot of them in upcoming workouts. They challenge the whole body from head-to-toe plus they really get your heart pumping! You can check out how they’re done in the video below. Overhead lunges are also an amazing total-body workout, they challenge your balance and core muscles, and both your upper and lower body. I posted an excellent instructional video of how to properly do overhead lunges below.
Move through 4 rounds of this workout as quickly as possible for time. If you’re a beginner, start with 2-3 rounds, if you’re more advanced feel free to tack a few extra rounds and make it 5 or 6! I used a step with 5 risers for the burpees and a 35 weight plate for the overhead lunges. I took me just over 22 minutes to finish. Have fun!
Despite feeling pretty sore and tired from the Yes We WOD workout yesterday, I decided to do an 8k tempo run today to see just where I’m at. The results: wooohooo! This run was more of a mental challenge than a physical, I’m not used to holding that pace for so long. I often run fast but only for short distances up to a mile before resting and repeating. I really wanted to finish this in 37:30 so I just kept running and voila! As it says in the footer down below: “she believed she could, so she did!” she just really, really wanted to stop most of the way.
My first race of the year is coming up in just over 3 weeks. It’s a 8km road race in Stanley Park. My original goal was to run a sub-38 but given today’s run I guess I better re-evaluate. It’s a fairly flat course so I’m going to shoot for a sub-37. Can’t wait! After that, it’s another 4 week until my first 10k race and then I don’t have any racing plans until the half-marathon in June. I’m going to add a few more in though, mostly sticking to 10ks and probably some trail races such as 5 Peaks.
Tonight we decided on a veggie stir-fry with brown rice for dinner. I went with a homemade teriyaki sauce which is surprisingly simple to make and only requires a few pantry staples. Here is the recipe I used if you want to give it a try.
Easy Teriyaki Sauce
- 1/4 cup sodium-reduced soy sauce
- 1 cup water
- 3 cloves garlic, crushed
- 1 tbsp ginger, very finely chopped
- 1/4 cup packed brown sugar
- 1 1/2 tablespoon cornstarch
- 1/4 cup water
- In a small sauce pan, bring the first five ingredients to a simmer.
- In the meantime, stir the cornstarch into the remaining 1/4 cup water. Add into the pan with the other ingredients.
- Return to a simmer, continue stirring until the sauce has thickened, about 1 minute.
(Original Recipe on Your Vegan Mom)
Just for fun, here is a pic of the Granville St. bridge in Vancouver taken this morning while I was walking the dogs. Sorry it’s a little grainy, it was taken in the dark on my iPhone. It looks a lot lighter out than it actually was. As much as I HATE getting up at 6am, I love being out in Vancouver while the rest of the city is sleeping.
How’s everyones week going? I can’t believe it’s already Wednesday tomorrow!
What workouts have you done so far this week?
Alight, better get to bed so we can get up and do it all over again tomorrow! Let’s make it an awesome hump-day shall we!