Last Week’s Workouts: Running & CrossFit in the same day

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Running and CrossFit same day… is that a bad thing? I often run and do Crossfit in the same day, with a run in the morning and CrossFit at night. As a rule of thumb, I take the next day off after a two-a-day, but I broke my rule this week. To help make up for it, I took an extra rest day and did lots of RomWod and I finished the week feeling strong — and more importantly, not feeling too beat up or injured. Here’s what last week’s workouts looked like!

M – 9.6 miles, 8:20 pace (treadmill) + CrossFit

  • I worked up to a 100# split jerk, which I was super happy with! It was a PR for me. I’m not super comfortable with split jerks, but I lifted with someone who is really good at them and she was so encouraging. (Thanks Reedy!). I got through all the double unders before the timecap on the metcon, which was perfect since I can’t do muscle ups. ๐Ÿ˜‰crossfit workouts

T – 4.6 miles, 8:40 pace + CrossFit + Romwod

  • I ran super easy since I had done CrossFit the night before. I RARELY run the morning after CrossFit to help prevent injury. But I really wanted to run with my friend so I made an exception and we ran nice and easy together. ๐Ÿ™‚
  • I worked up to 95# on the clean complex and finished the metcon in 13:37. I started out with a 185# deadlift but dropped to 165# after two rounds since my back was NOT happy with the heavier weight. It’s just not worth it to force a heavy weight when my body is saying no.

Running and CrossFit same day

W – REST. I did 2 sessions ofย RomWodย – stretching felt so good!

Th – 7.3 miles, cruise intervals, 6 x 1000m at 6:45 pace + warm-up/cool-down.ย 

how big is the garmin forerunner 235

It was fun to be at the track! It’s been a while and it was a beautiful morning.

hanes track winston salem


Sa – 12 miles progression run, first 6.5 miles with Kate and the rest solo. I finished with 10 minutes at 10K pace (6:45 min/mile) before a cool-down jog. I felt so good about this run! I’m giving partial credit to the beet smoothie I had pre-run. ๐Ÿ™‚ The recipe is in Run Fast Eat Slow, my current favorite cookbook.

run fast eat slow beet smoothie


Total miles: 33.5 miles

How I feel:ย Great!

I didn’t feel my IT band flare up at all this week, which I’m SUPER happy about. But, I think I need to keep doing RomWODย for pre-hab rather than needing it as rehab. I’m trying to do it 2-3x a week. RomWOD is an online deep stretching program (with videos) designed for CrossFitters, but I really love it as a runner too. It’s long, deep stretching. Sometimes yoga can feel like another workout, but RomWOD really helps me recover. (And no, this isn’t sponsored by RomWOD. They don’t know I exist. I just really love it!)

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    9 responses to “Last Week’s Workouts: Running & CrossFit in the same day”

    1. Those are some HEAVY deadlifts for a WOD! I definitely don’t mess around when my back is telling me no. Good job listening. I’m not super confident on split jerks either just because we rarely do them. But the best way to feel more confident is to just get in there and practice!

      Great job ๐Ÿ™‚

    2. Hi! this is totally unrelated to this post but I just wanted to stop in and say how much i am LOVING your blog! I just recently found it and have been loving all your fashion posts! (along with the fitness!!!) I love your style and am probably going to be copying all of your looks when I start work at my job in the Fall! Thank you so much for writing this blog, I can’t even image keeping with you all the things that you do! Can’t wait to keep reading ๐Ÿ™‚ xoxo

    3. SO impressed you can do Crossfit and run in the same day, at all. I can barely run when we have it in the WOD!! And congrats on your split jerk PR ๐Ÿ™‚ I struggle with those too.

      Definitely gonna check out RomWOW. It sounds pretty amazing. Thanks for the idea!

      I’m enjoying reading your blog now after finding it ๐Ÿ™‚

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