Hi, guys!
Just popping in to share my workouts from the past couple of weeks!
WEEK OF 7/20
Sunday: Off
Monday: Off
Tuesday: CrossFit
WOD
“Start Up”
4 RFT:
15 Hang Power Cleans (115, 75)
15 BurpeesThis one was fun! I can’t remember my time, but I did the workout Rx. Yay!
Wednesday: CrossFit
STRENGTH
1) Clean Grip Dead Lift: 4 x 4, adding
2) Push Press: 4 x 4, addingWOD
“Open WOD 13.2”
AMRAP 10:
5 Shoulder to Overhead (115, 75)
10 Dead Lifts (115, 75)
15 Box Jumps (24, 20) (step ups acceptable)I finished with 209 reps, which was 27 less than when I last did this workout, which is no big deal. I was just happy to do it Rx! Those Shoulder to Overheads were heavy!
Thursday: Off
Friday: CrossFit
STRENGTH
Front Squat: 3 x 5 @80% (I worked my way up to #105 – still rocking “Bambi legs” a little bit.)WOD
“Brain Games”
10-9-8-7-6-5-4-3-2-1
Power Snatches (95, 65)
Bar Facing Burpees
20 Double Unders after each roundL3: (75, 45)
L2: (65, 35); 10 dubs per round OR 5 attempts per roundI can’t remember my time, but I used #45 for the Power Snatches.
Saturday: At-home workout – “Dirty Diana”
WEEK OF 7/27
Sunday: Off
Monday: CrossFit
WOD
“Masshole”
AMRAP 10:
5 Power Cleans (95, 65)
7 Thrusters (95, 65)
9 KBS (53, 35)Finished 5+5 Rx. The Thrusters kicked my ass, but I loved this workout. I want to do it again in a few weeks and see if I improve!
Tuesday: CrossFit
WOD
“Minimum Dose”
For total time:
Run 200 meters
21 Burpees
Rest 1:00
Run 300 meters
15 Burpees
Rest :90
Run 400 meters
9 Burpees
Rest 2:00
Run 300 meters
15 Burpees
Rest :90
Run 200 meters
21 BurpeesFinished in 17:26 Rx. My runs were more like jogs. Ha! My legs just weren’t having it.
Wednesday: Yoga on the rooftop of The Colonnade Hotel + 5K run (29:09)
Thursday: Off
Friday: CrossFit
WOD
“3A Chippah”
For time:
25 Dead Lifts (135, 95)
25 Box Jumps (24, 20)
25 T2B
25 Calorie Row
25 Pull-ups
25 Box Jumps
25 Dead Lifts (135, 95)This was my first WOD doing 20-inch box jumps since giving birth. My “Bambi legs” are getting better! I used 95 pounds for the deadlifts and did all of the pull-ups unassisted. My T2B need some work, so I ended up scaling them after about 7-8 reps to strict knee raises. I finished this WOD in 11:39.
Saturday: 5K run (27:25)