Beauty is Strength Reflection

First off – my name is Courtney Nuthals and I am a Coach at Chase Ford Endurance. I know Jena has mentioned several posts on our progamming! Today I am going to reflect on “Beauty is Strength”…

Alright – this article is dedicated to the women out there; the my butt is too big woman, my butt is too small woman, I’m not skinny enough woman, I have arm flab woman and every other thought that women think about their bodies woman. Trust me, I’VE BEEN THERE. This topic has been one that I have been seeing A LOT lately and it ticks me right off! I am inspired to unleash a little on this because for starters, I saw an amazing youtube video by some of the top women Crossfit competitors who are normal women and have felt the same way as you – AND I have now had another girl confront me about their “legs growing from Crossfit.”

LADIES – haven’t you heard? Strong is the new skinny. Ew, I remember the days when I would run, run, run a consecutive amount of miles. I was little Miss Marathon runner. – SO skinny and had nothing to me! Don’t get me wrong, I give FULL credit to people who run – however, you can incorporate running AND weight lifting to get a strong, toned body. Not only will you feel better, but your body will be that much more prepared to take on those challenges.

For me, I work hard to play hard. In order for me to help my friend pick up a darn right heavy couch, I deadlift 180#. In order to sit down on a chair when I’m 80 years old, I squat 150#. I aim daily to work these muscles so that someday when life throws a curveball at me, I can hopefully overcome the obstacle both physically and mentally. I train my mind every day to keep going, to fuel my body with clean foods and to train hard so that when I want to randomly play football with the guys, I don’t get destroyed.

“Working hard and doing a lot of Crossfit will not get you bulky,” Andrea Ager states. “Don’t worry about what your body will look like, worry about your diet and what you can control.”

SERIOUSLY! This girl has got it goin’ on! This is so true. Worry about the things you have control over (your diet) and let the rest of your body do the work and shape you the way you’re meant to be shaped. I have noticed that when I eat dirty and don’t follow a routine, I feel and look “bulky” – IN GENERAL, not even from Crossfitting. When I zone in and dial a meal plan, I feel FIT and Crossfit adds to the great feeling of that!

Look at the women in this video. They are damn right BEAUTIFUL! And it’s even cooler to know that they can take care of themselves in a sketchy situation. The myth that women shouldn’t lift heavy is only perpetuated by women who fear hard work and men who fear strong women! STRONG IS SEXY. Now that I went on a rant of my love for Crossfit and lifting heavy sh*t, that is a good 30% of why I feel solid. However, my food intake is 70% of why I feel as great as I feel – and it’s the most important part of being healthy.

You’re probably asking yourself? Who is this chick? And alright, what the heck do you eat then?
Well, the below pictures are my “typical” foods – they qualify as “Paleo”. Sometimes I zone and sometimes I don’t.

*The Zone Way = correctly balancing your macro-nutrients to properly fuel your body. So basically weighing your food.
Here is a link to a great explanation and blog about ZONE:

Breakfast: 8am
3 eggs (protein)
3 pieces of bacon (fat)
Eggplant, purple cabbage and onions (carbohydrates).



Snack: 10:30am
1 banana (carbohydrates)
9 Almonds (fat)
1 hard boiled egg (protein)

Lunch: 1pm
“Spaghetti Squash”
Ground Beef (protein)
9 Almonds (fat)
Spaghetti squash, Zuccini, Onion (carbohydrates)

Snack: 4pm
2 carrot sticks (carbohydrates)
2Tbsp Almond Butter (fat)
2oz. salami (protein)

Dinner: 7pm
“Paleo Tacos”
Ground Beef (protein)
Grilled Bell Peppers & Onions, two lettuce wraps (Carbohydrates)
Homemade guacamole (fat)



Ladies, eating a lot of REAL food and lifting heavy weights will NOT make you bulky. If your legs DO grow an inch, but it’s an inch of muscle, why not praise that!? That’s an accomplishment!!! Look at all of the ladies that do Crossfit. Our shapes, our sizes and our muscle form are all varied. Some of us are meatier, others are still slender, some have traps the size of Mount Rushmore, while some of us have big booties and small waists. This sport comes in all shapes and sizes and the best part is – NOBODY JUDGES YOU. The only thing that matters is your goals – that you can do 2 double unders instead of one, or you can hit a 200# Front Squat, or you just got your first strict pullup. Our goals are what we praise on – not how many ab muscles you have or how big your tush is. (That tush can help you squat some sweet weight, if you ask me!)

Love your body. Love your life. And BE THE CONFIDENT WOMEN WE KNOW YOU CAN BE!

Signing off…
Courtney Nuthals


get up, lazy


First things first, if you are reading via e-mail subscription, or in google reader click over for a second & look @ the new header. I don’t get paid for clicks, so you’re not helping my income any by clicking.. that would be nice though….. but I’d probably make about 1 penny a year, so I won’t quit my day job any time soon.


I love the new header! It’s pretty much exactly what I had in mind! My dear friend Shannon got me in contact with Allie who set me up with this awesome new header. (If you are interested in talking with Allie, shoot me an e-mail at & I’ll get you in contact with her.)   It was a painless process. I told her what I wanted, she drew it up (or whatever she did) e-mailed it to me, we tweeked a few things, and voila! a new header.


Yesterday I mentioned that I want to get up early to work out, but I really hate waking up in the morning. Some mornings it just seems impossible for me to get out of bed any earlier than 7… I know, I’m so lame. Many people are already at work by 7, and I’m whining because I have to get up at 7. What will I do when I have a job that requires me to be to work earlier than 9?


I digress; this morning Chris had to be up earlier than normal because he had to go over to the East Coast to do some work.. so I hopped out of bed at 5am, made breakfast, let it digest for about 30 minutes, then got my WOD on.


NOW, how come I hopped right out of bed this morning when Chris needed to get up, but I can’t make myself get up on mornings when I should get up. This is some kind of screwy mental thing.. I must move past this. must start waking up early. I’m aware I’ve said this like 7,000,000 times on the blog.


The WOD this morning was a good one – not to long, not to short, just enough that I worked up a serious sweat, and my heart was pumpin’ @ an avg of 167bpm.



– For breakfast I had a super boring bowl of rolled 5 grain oats, with protein powder, peaches & raspberries.

– my morning snack was 6oz of Fage + some cut up peaches
– lunch was left over chicken sausage & veggies + carrots & cantaloupe
– afternoon snack was sliced apples & 2tbsp natural PB  (ive been on a PB kick lately..scary)
– pre run snack was chips & salsa (LOL..super healthy)
– dinner was the last of the chicken sausage & Veggies in 1/2 pita bread.

– now I’m enjoying a cup of tea before bed.



After my chips & salsa I hit the treadmill for a short run. I wanted to run outside, but it poured all day, so I was stuck with the old ‘mill today. I made it 3.2 miles before I was bored out of my mind. Good enough for me. (27:29)


Today feels like a successful day. I get a gold star!


Do you get a gold star for today?

WOD’n for Glen


I don’t claim to be all that up to date with what’s going on in the world, but I am acutely aware of what is going on in Libya & all the protesting & attacks that have gone on this week. You can read more about the attacks here or pretty much anywhere if you just turn on the news, or read the newspaper.


I bring this up because our CFE WOD was in honor of one of the men killed in Libya on 9/11/12. Here is what Chase says about Glen, “Today’s WOD is to honor a Fallen Brother. Glen Doherty, a former Navy Seal was killed on September 11th, 2012 trying to protect the US Ambassador in Libya. Glen and I trained at my first CrossFit gym in San Diego. Glen you will be forever missed and Never Forgotten.”


Today’s work out was tough, I won’t lie. When I saw 50 burpees I nearly called it quits before I even got started. My workout wasn’t about me today, it was about Glen, and when I was struggling, I would just repeat Glen’s name in my head. I’m not making that up for blog content, that is what I did, honestly –  When I started to struggle through 50 box jumps, I said, “Glen.” in my head. On squat push press 45, I said, “Glen, help me finish this.”  We are honoring a man that gave his life for our country today – The least I could do is suffer through 30 minutes of a heart pounding, sweat pouring workout.


I don’t want to post anything else tonight. I’ll leave you with this quote that Chase had posted on his site today,

“So live your life that the fear of death can never enter your heart. Trouble no one about their religion; respect others in their view, and demand that they respect yours. Love your life, perfect your life, beautify all things in your life. Seek to make your life long and its purpose in the service of your people. Prepare a noble death song for the day when you go over the great divide.

Always give a word or a sign of salute when meeting or passing a friend, even a stranger, when in a lonely place. Show respect to all people and grovel to none.

When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself. Abuse no one and no thing, for abuse turns the wise ones to fools and robs the spirit of its vision.

When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home.”

~ Chief Tecumseh

Just what I needed

Today was a Tropical Storm day ….. today was a nicer day than the majority of the days we had last week, weather wise. The sun was shining parts of the day, and we definitely had less rain.. Oh well. Thanks Isaac, I needed a long weekend.


Good News: My foot hasn’t bothered me all day.

Today’s ass whooping WOD involved a total of 2.75 miles of running and it didn’t bother me at all – There were also box jumps involved, and those didn’t hurt either. Thank goodness!

Speaking of today’s WOD. It was intense. It was called Assault… the name alone is scary.

I survived.

I told Chris in the 2nd set of the workout, “I think I might puke.” I was definitely right at the threshold of puking. It was super hot in my garage, and the humidity was absurd.

“box” jumps at home. Last week I did box jumps on the 10.5” step in the bathroom in my guest apartment. This week I decided to make them a little more challenging and use the 2nd step on the stairwell that leads into our house.

It was definitely more challenging to jump over the first step and onto the landing. but I liked it. It was actually kind of fun.


While today’s workout was tough, and made me want to puke, I loved it. I needed a challenge after sitting at home all day.

Chase delivered.

Can’t wait to see what’s on deck for Tuesday’s workout.


Since my foot seems to be feeling better I’ll try to get in a few easy miles. I was thinking of maybe doing intervals, but I don’t think that’s a wise decision considering my foot’s been “better” for less than 2 days.. Don’t want to take any steps backwards.

Have you ever hit the puke threshold in a workout?
I’ve never actually puked, but after a very hot 5k last summer I thought I might lost it as I was crossing the finish line.

to be what YOU want to be

love myself

Chase has a great article up on his website tonight about being your own athlete. Check it out here
”So stop comparing yourself to others. Stop trying to be someone else. Start figuring out what the hell you are going to accomplish today. Then do it.”

Monday’s are supposed to a recovery day. I had a 4 mile easy run on my schedule, but when I woke up this morning my right hip was still achy & tight. It was achy all day so I decided running wasn’t the solution. I checked out CFE for the WOD, then got to work.

First part of the workout was 3×5 Strict Press – no change in weight.
“no change in weight” …those words are kind of scary.
I was scared that if I chose the 15lb weight I wouldn’t be able to complete all 3 rounds.

thumbs up workout

but I did it. y’all!
Presses kill me.
I struggle through every workout that involves those damn presses.
part of the WOD was push presses .I used 20lb weights for those push presses!
I felt great. I felt strong.
I know I’m making progress.
some workouts make me feel like I’m not making progress, but today’s workout was a good one-
I needed it. 

to have muscles



Not sure what Tuesday will bring. Now the top of my left foot is sore. If it’s feeling better I’ll attempt my 6 mile run. No intervals, just 6 miles. I think I’m getting back into my groove. I’m feeling good. Feeling strong, and looking forward to my next run.

Coconut pancakes {paleo style}

I was going to get up at 5:15 this morning to ride the stationary bike for an hour. I was. I really, really was. But then the dogs started barking around midnight and that pretty much ruined any chance of getting back into a restful sleep. I tossed and turned for the next several hours; Then the stupid alarm went off, I groaned, shut it off, and went back to sleep. . not happening.

I finally got up around 6:15 and made breakfast. I wanted to try out a recipe for paleo coconut pancakes that I found online.. I have a waffle maker, but I’m not smart enough to use it, or it’s broke. I attempted to make waffles on Monday night and that was a GIGANTIC mess. I’ll stick with pancakes for now!

Coconut Pancakes {paleo style}  original recipe here

4 eggs (room temperature)
1/2 cup coconut flour
1 cup almond milk ( I used unsweetened vanilla bc that’s what I have)
3 drops nu-naturals stevia
1 tsp baking soda
1/2 tsp kosher salt
2 tsp vanilla extract
coconut oil for frying


  1. Preheat griddle over medium-low heat
  2. In a bowl, beat eggs together until frothy (should be able to make peaks). Mix in coconut milk, vanilla, and honey.
  3. In a second bowl combine all the dry ingredients. Slowly whisk in the wet mixture into the dry until it is incorporated.
  4. Grease the griddle with coconut oil and pour batter into small (2-3 inch) pancakes.
  5. Cook until edges are firm (takes longer than regular batter ~ 3min) then flip and cook through
  6. serve with fruit on top

pancake collage

pancake sandwich. I put kiwi & raspberries in between my pancakes with blueberries & raspberries on top. I’m not going to lie, I’m pretty impressed with myself. I don’t cook pancakes, I always make Chris cook them!

The texture was a little different than normal pancakes, but I still really really loved them. I’m having them again for breakfast on Thursday since I had some leftover batter. I can’t wait!

More food from today:
aug 15 2012 food collage

1. coconut pancakes (obviously)
2. blueberries, raspberries, kiwi & second nature california medley (snack 1)
3. The Dr I work for had to go out of town suddenly so he asked if I wanted all the fresh stuff in his fridge. Uhm. SURE!  (BTW.that is a 2.5lb bag of spinach in the back!!)
4. chicken, grapes, squash & zucchini, boiled egg & broccoli (lunch)
5. blueberries & almonds (pre-workout snack)
6. chicken, spinach, broccoli & carrots (dinner)

That’s a good day of clean eating… Things I ate that weren’t pictured: 3 ginger candies, 20 cherries & a boiled egg for my afternoon snack) another boiled egg I ate in addition to those bluberries & almonds, and a big fat cup o’ coffee with almond milk w/ breakfast.

Work – it – out Wednesday
Today is a cross training day at the LIBK house – When I got home from work I had a little snack, changed into some shorts & sports bra, set my weights out & got to work.

Today’s workout was kind of fun..I’m definitely loving the challenge that weight lifting presents. Running is challenging, but right now (at least until next weekend) I’m at a place where I’ve been before.. Running 12 – 13 miles. It’s challenging, but it’s not new. Lifting weights is new, and each day is a different workout, and that’s what I’m loving so much.

Here’s what I did:

AMRAP 20 minutes
10 back squats w/ 20lb weights
10 diamond push ups (1 round on toes, 4 rounds on knees + 10)
20 dumb bell presses ( 1 round w/ 8lb & 4 rounds w/ 5lb…these kill me every.single.time)
200m run

5 total rounds – 20 minutes ran out when I did my last diamond push up (that’s the +10)

After I finished the WOD, I hopped on our stationary bike for 30 minutes of cycling. 8 miles in 30 min.


We’re over the hump, and into the end of the week. Let’s make it a great Thursday.
What’s your planned workout for Thursday?

I have a 6 mile run on tap. Let’s hope It doesn’t rain so I can get it done outside after work.

Clean(er) meatloaf

I’ve said it before, and I’ll say it again; I am not a morning runner. I can’t just hop out of bed, and go for a run. I don’t understand how people can do this?

On Saturday’s I wake up at least 2 hours prior to my long run. I don’t see myself waking up 2 hours early for a 4 mile run on a Monday morning. mmmnope.

Sunday night I told myself that I would get up early on Monday morning and get my easy 4 mile run in. I wanted to do the CFE WOD after work, and it works best if I run in the morning. I set my alarm for 5:50.

I got out of bed at 6:10. I was out the door by 6:25. … Not much time to wake up, and my legs knew it.

Monday’s are easy run days, so I didn’t feel guilty that my 4 mile run took me 38 minutes. It was humid. so so humid. There was a slight breeze once I got out of my neighborhood and on the main drag.. but not enough to make it feel “cool.”
Is it winter yet?

After work I checked CFE for the WOD.

3 minutes of Jumping Rope
10 Arm Circles Big and Small
10 Lunges
10 Kb Swings 53 lbs / 35 lbs
10 GHD situps or 20 Situps
10 Pushups

Sumo Deadlift 3 x 5 (3 rounds of 5 Reps staying at the same weight)

WOD: “Clean and Push”
Heavy Cleans @ 185lbs / 135lbs
Handstand Pushups or pushups off a box

I made some modifications as needed:
Kettlebell swings were done w/ a 20lb dumb bell.
20 situps
cleans w/ 15lb dumb bells
pushups off the end table in my living room

I was pouring sweat by time I got done with this workout.. I forgot to time the actual WOD.. oops.. It was an awesome workout though! I loved it! I wish I had (2) 20lb dumb bells, I think I could have used them in the cleans.. soon.. I’m getting more weights soon..

BTW: If you want to sign up to get the workouts, you should do it now. From what I hear they will only be free for a little bit longer!

Chris tolerates the food changes in our home pretty nicely. He doesn’t complain – he’s content as long as there is food on the table come dinner time.. No, he’s not some caveman that insists I cook – I enjoy cooking, and he’s not picky.

I do feel kind of bad that I pretty much took away all of his favorite meals. His favorite meals (were/are) meatloaf, shepherds pie, chicken & yellow rice, & spaghetti. All of which can probably be made a lot healthier than I was making them, but I just haven’t tried.

Tonight I wanted to make him meatloaf, but I didn’t want to make it the old way..

1 lb ground chuck
1 egg
1 cup milk
1 cup bread crumbs
1/4 ketchup
1/4 mustard
tbsp Worcestershire
1 tsp salt
1 tsp pepper

serving size: 4oz


Tonight’s version

1lb publix lean ground beef
1 cup 2% milk
1/2 cup brown rice crumbs
1 tbsp reduced sodium worcestershire
1 tsp salt
1 tsp pepper

serving size 4oz

pre-heat overn 350
bake for 1hr


The newer version is not a whole lot better, but the sugar, fat, calories, and carbs are down significantly. Ground beef is not really clean, but Chris will not give it up, so we eat lean ground beef.


I’ve heard coconut oil is a good source of healthy fat, so I picked some up from Publix over the weekend (for a whopping $9/jar.ouch).. I sautéed our zucchini & squash in about 2 tsp of coconut oil to go with our meatloaf.. On the jar it says that the oil has a neutral taste so it’s good to use for sautéing.. I’d agree. The veggies tasted really fresh – Sometimes when I’ve used other oils they just kind of taste bland and oily. I’ll definitely be using coconut oil for sautéing more often!


Before I go: Two things that made me laugh today..



the deadline is coming


I wouldn’t really call clean eating a “diet.” It’s more like a way of life, but there are a few good tips on here so I thought I’d share it. I guess I’m having a rough time adjusting back to my normal schedule. Funny how one week can throw you all out of wack.

I skipped my easy 4 miler on Monday. My tummy was feeling awfully rumbly, and running just didn’t feel/sound like a good idea.

Today (Tuesday) was better. My eating was good, and I got in a workout.
My scheduled run was a 6 mile interval run, but I knew that would not happen. My legs aren’t quite ready to tackle tough runs yet. They were burning when I walked up the stairs to my office this morning… lame. I guess they aren’t back from vacation yet either.

I headed out for 4 miles, shirtless & garminless. I knew almost immediately this run was going to suck. I know my body pretty good; good enough to know that anything containing peanuts before a run is a REALLY horrible idea.. well…… I was an idiot and ate some new kind of larabar that contained nuts and what do you know? I started cramping up almost immediately.

I made it less than 1.5 miles out before I turned around. I’m going to say I made it 1.3 miles, and 1.3 miles back. When I got back to my house I ran 1.2 miles on the treadmill.. I wore my regular watch and the timer said I ran for 36 minutes. Whatever. A little run is better than no run I guess.

I cooled down for a few minutes after my run, sipped some gatorade, youtubed some of the moves for the WOD, then got to work on Chase’s WOD.


Push Jerk: 5-5-5-5 (Going up in weight each round)
10lbs for the first two sets of 5, then 15lb dumb bells for the last 2 sets of 5


7 Rounds For time:

7 Kettlebell Swings @ 53 lbs / 35lbs     I modified & used 20lb dumb bell. this is up from a 10lb

7 Over Head Squats @ 135 lbs / 95 lbs   modified: 10lb first 3 rounds, 8lb last 4 rounds

7 Deadlifts @ 225 lbs / 155 lbs  modified: 15lb dumb bells

I wish that I had access to a gym, but I’m making do with what I have. I know I’m getting stronger, and that’s what matters! I actually enjoyed this workout. It felt good to use some heavier weights than what I used a few weeks ago. — I went to Target today and bought (2) 15lb weights, and (1) 20lb weight.. I should have bought another 20lb, but I figured it would be a while before I was using the 20lb for anything but KB swings… I think I could have used 20lb weights in the deadlifts.. probably will have to go get the other 20, and maybe some 25s in the next week or so.

imagedun.dun.dun …… The Space Coast fee increases are coming soon. The fees go up at the end of this month, which means I need to get it together and register. I’m very apprehensive about this….still.

I mean, I’m not putting a whole lot of effort into making sure I do all of my training runs, and that is kind of worrisome considering we are really not even into the meat & potatoes part of training yet!

I’ll get there (I hope). My first 14 mile run is on August 26th – hopefully that first really long run will get me excited (or kill me) about training!

Lastly, check out Chase’s new post today on Goals! Great post! Everyone needs some sort of goal. Fitness goals are what keep us moving forward and keep us pushing our bodies to places we didn’t think they could go. To lift things we didn’t think they could lift. To run faster than we thought we could run. Goals are essential to success.

Tell me three fitness goals that you have?

Mine are:

Sub4 Marathon
1:42 half marathon @ Rock n Roll
1000 miles in 2012
Continue strength training throughout marathon training & after

Mental Toughness

Whether you’re a runner, a triathlete, or CrossFitter you understand the importance of training. Every day you have a routine of training for your sport. You know exactly what you need to do to complete your event. One common tool that is often overlooked is our mind. While you’re doing your training sessions you can be training your mind too. It sounds simple, but for most of us it is something that we really need to work at.

If you think you don’t need to work on this, then think about this. Have you found yourself cutting your workout short? Have you found yourself stopping to walk when you still have the energy to run? There are areas daily where you could be training your mind. While you’re out on your 6 mile run, you can push yourself to do intervals, or run at a faster pace than you normally would. The extra effort may cause you to want to slow down or stop. Simply, by continuing to push yourself when you want to stop you’re working on your mental toughness. In the gym, when you want to drop the bar during the workout push it to complete a certain number or finish the repetitions you’re on. Swap your long bike ride for the week for sprints, where you need to push hard for specific distances at a faster than normal pace. These short burst workouts will help you dig deep during a race when you are struggling to make it to a mile marker or finishing the race.

Here are some tips that I have done:

  • I say to myself verbally during a workout to push, never quit, and let’s go.
  • If I have a specific number of repetitions to complete I won’t let myself drop the bar or I will have some type of penalty. Ex. 21 Push Presses at 95lbs, if I drop the bar I owe 100 double unders at the end.
  • Doing long distance training without music.
  • Simulate race day as much as possible.

Mental Toughness is something that I take very personal. I started Endurance racing after returning from my second deployment to Iraq .This deployment was an extremely hard deployment to come back from.  We suffered many casualties, some Marines lost their lives, and other came back facing mental challenges from combat related stress. So returning I knew I needed to step it up a notch to prove to all the guys I served with we all could push through anything life has to offer us. That’s why I stick to the tough races like the World’s Toughest Mudder, Ironman Triathlons , and Ultramarathons. My mental toughness comes directly from knowing that someone else is probably suffering from something far greater. So I should push hard and NEVER QUIT!

-Chase Ford

“Never Quit!”




Space Coast Marathon: Week 2

So I’m a little behind on updating my week 2 of marathon training. Blame it on the blog transfer.. that took way more work than I was anticipating, but doesn’t it always?

Week 2 didn’t go exactly as planned, but I’m content with the way it went down:

Monday: planned 4 miles easy
Actual: ran 4 easy miles on the treadmill 36:33, 9:08avg, then did Chase’s WOD.

Tuesday: planned: 6 miles intervals.
actual: just a regular 6 mile run on the treadmill 53:49

Wednesday: 30 minutes on the stationary bike 7.2 miles + WOD
actual: 30 min on bike + WOD

Thursday:  planned: 6 mile temp
actual: rest day. Wyatt was sick, and I didn’t want to leave him for an extended amount of time.


Saturday: planned, 12 miles @ 7:55pace
actual: 12 miles @ 8:16

Sunday: REST DAY

I know it’s already Tuesday/Wednesday (depending on when you read this). But, here is the plan for WEEK 3.

Monday: 4 miles easy + WOD
Tuesday: 6 miles intervals + WOD
Wednesday: 45 min on bike + WOD
Thursday: 6 mile temp + WOD
Friday: I’m going to try like heck to get an 8 mile run in before we leave for vacay..
Saturday: vacay. will be on a boat all day. probably won’t do anything
Sunday: fishing/diving, possibly some kind of cardio.

That’s it for tonight.


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You can also follow me on Instagram (@RunnJRun)!! COME ON! IT WILL BE FUN!!! 
Follow @ChaseFordEndurance on Instagram! You can also register on Chase’s site to check out his WOD’s! Do it! You won’t regret it!