Back to Running and Handstand

3.3 mile run
5 minutes of handstand hold practice
Score: 29:02

After a few weeks of bodyweight and short distance running it felt great to get out and go for a longer run. Layering handstand work under fatigue was great practice and nice to work my shoulder a little.

The beginning of the run felt slow due to a long day of travel and not much sleep. After mile 2 my body finally adapted and I was able to pick up the pace on the back half of the run.

More Burpees

AMRAP in 18 minutes: 
5 Burpees
10 Pistols
15 V-ups
200 meter run

Score: 12+6

Burpees are hard to avoid especially when I don’t have any equipment to use. It’s always a love hate with this movement but they are a great full body movement.

This morning I decided to incorporate pistols into the workout. Small sets of 10 didn’t feel too painful the first half, but they added up towards the end. I slowed down but was able to keep moving.

V-ups and running were a nice little break. Lucky for me the 18 minutes went by quickly because I was never on one movement long enough to be annoyed.

When all You Can do is Run


1.5 mile (up hill) run
4 Rounds of
25 no push-ups burpees
Max handstand holds
1.5 mile (down hill) run

Score: 28:15

There is nothing like running in a new town/city/country to get to know a place especially when its your only option. With no Crossfit gyms in the area I’m making the best of what I have for fitness.

The mile and half run up hill felt like a perfect warm-up. The hills were a slow incline which was a nice change from San Francisco running. Once I got to the top I knew I needed a little more so the 4 rounds felt taxing but manageable.

I decided to do no push-up burpees because of the gravel on the ground and the warm surface was less than idea. It turned out to be much faster but worked my shoulders and core more than I had expected.

As for the handstand holds, I did the best I could. It’s nice to practice this movement under fatigue, my times ranged from 4-13 seconds, which I was happy with. Overall fantastic way to say my day.

Keep on Running

Workout: For time
3.9 mile (hill run)
5 minute Handstand work

Score: 32:05

After adjusting a little more with the 9 hour time difference, this mornings 6am run didn’t feel as painful even though it was all up hill.

The main focus was being aware of my form, staying on my toes during the inclines, while dropping my arms, and focusing on my breathing. One great thing about running in a new location is there are tons of new vista points to keep me distracted.

Handstand work is improving slowly but still needs a lot of work. Practicing on uneven surface has been helpful but a little painful on the hands. Either way its great to be inverted and work the shoulders a little with all the running I have (and will be doing) the next 3 months.

The Next 10 Weeks

Workout: For time:
3.5 mile run
Then directly into 8 minutes of Handstand practice

Time: 33:05

My husband and I decided to take the summer (10 weeks) to travel with our family of 5 to Europe. We will have limited equipment therefore lots of running and handstand work. Staying active is a must.

Today’s workout was simple but effective, run with handstand work. Running is a skill I need to work on along with being inverted. Being able to do both in a new county with different scenery makes the workout less painful.

Let hope by the end of these next 10 weeks handstand holds and walking are more manageable.

All about the Posterior

For time:
1 mile run
Then 10 rounds of:
5 Pull-ups
10 Kettlebell Snatches (1p)
15 Deadlifts (105 lbs)
1 mile run

Score: 33:36

With some upcoming travel and knowing I will have limited access to equipment, I programmed this workout with this in mind: movement I hate (deadlifts) movement that needs work (Pull-ups) and a movement that is full body (KB snatches).

This workout felt long and slow, and it was. I dreaded the deadlift each round, they were painful but glad to have the exposure. I made it through the entire 10 rounds unbroken until the last set of snatches and Deadlifts.

The ring pull-ups were half kipping and half butterfly, I struggled to keep a good rhythm. This movement use to be my strongest but I have fallen off the past year. Snatches spiked my heart and tired out my posterior chain but this movement was relatively smooth.

It’s good to get longer pieces like these in, I normally don’t have the time today was a rare occasion when the kids were napping and I had a full hour to myself and I took every second of it.

Time Cap

Team of 2:
3 rounds
400-meter run (together)
50 Bar Facing Burpees
9 Rope Climbs

Directly into:
21 Clean and Jerks (115/85 lbs)
21 Clean and Jerks (135/95 lbs)
21 Clean and Jerks (155/105 lbs)
21 Clean and Jerks (185/125 lbs)
21 Clean and Jerks (205/135 lbs)

Score: 66 reps of the Clean and Jerks

This workout is all about the Clean and Jerks. We finished the first part in 15 minutes flat, which gave us 15 minutes to get in as many C&J as possible. My partner and I decided to do single on the jerks which was the right strategy for us. These reps were slow and felt very heavy from the beginning.

My main focus was on my bracing, breathing and keeping my form while I was under such fatigue.

Overall great workout, and a perfect combination after not touching a barbell for a few weeks.

Hyde Park Run

4-mile run (zero incline)
Time: 27:42

While traveling, its fun to enjoy a new setting especially when your hotel gym is limited with equipment. Enjoying an early morning city run is one of the best ways to keep active and maintain fitness on the go.

I was able to keep a steady pace since it was all flat grounds and I’m used to running hills in San Francisco, this was a nice change. I’m looking forward to picking up a barbell when I get back home.


2 mile run
Then directly into:

Bench Press
10 @ 55 % (75 lbs)
8 @ 65 % (95 lbs)
6 @ 75% (105 lbs)
4 @ 85 % (123 lbs)
2 @ 95% (135 lbs)
1 @ 100% (143 lbs)

Bench is not a movement I do often, I don’t program it in and I normally do it about 4 times a year which is not enough. However, it’s one of my favorite movements especially on a rest day or when I’m not in a fully outfitted gym which is my current situation.

After the 2 mile run, I was feeling warmed up so I jumped right into the bench press. If felt great all the way through until the last few rounds. I have clearly fallen off my PR of 148 which I couldn’t hit, but I know its good to be under heavyweights like this and I should try and do it more often.

Upper and Lower Body

For Time:

A) 200 Meter Run, 2 Front Squats (115 lbs)
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squat

Rest 3 minutes then………

B) 200 Meter Run, 10 Front Squats (95 lbs)
200 Meter Run, 8 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 2 Front Squats

C) 10 minutes of Handstand walking practice

Score: Part A) 7:38, Part B) 6:40 C) 15 foot walk

This workout was all legs and lungs. The barbell reps were low (30 per round) and I was able to go unbroken all the way through. I will say my transitions onto the barbell was not fast especially on the bigger sets of 8’s and 10’s. The squats were not heavy at first but with the combination of running up Hill and squatting with load, my legs definitely felt like jelly when I was done.  

This is a fast sprint so every second count on this workout. Its been a while since I have done a sprit like this and it felt good to get a quick hard workout in this morning.

During my cool down I had an extra 10 minutes so I decided to work a different muscle group by doing Handstand walking. I Felt a little off today but its great to be inverted and keep practicing this skill.