Running and Cross Fit

So the Tri-It Women are at it again--mixing up the routine to stay challenging.  This week we tried something that anyone can try.  Based on emails that one of the group's women had with a fitness friend out in Arizona, we created a run/exercise or run/watered-down-Cross-Fit type of work out.  We have a few outdoor running routes that we've already mapped out and have calculated the mileage.  Once you figure out a route for yourself, try our work-out on your own, mix it up with exercises that work best for you, and see what you think! 

We did the following along a 3 to 4 mile route twice this week:

Run the first mile.  At the end of the first mile, do 5 sets of 10 pushups, 10 sit-ups, 10 air squats (these can be modified to jumping air squats, etc.).  Run second mile.  At the end of the second mile, repeat with 5 sets of 10 pushups, 10 situps, 10 air squats OR mix it up with 5 sets of 10 tricep dips (great if there is a bench at the second mile), 10 walking lunges, 10 situps.  Run third mile.  Repeat 5 sets of 10 pushups, situps, air squats.  If you have a fourth mile, run it and then cool down.  The key to the exercises is that they should be done fast--as in tabata.  We were able to do the whole work out in one hour at the most.  The fitness friend from Arizona does two miles of running with 20 sets of 10 repetitions of each exercise.  We are trying to see if we can work up to that, BUT for right now, this homegrown work out is definitely enough for us! 

Have a great workout!