Daily Archives: September 8, 2013

The Week In Workouts

The Week In Workouts

After a little hiatus, I’m back to talk about my workouts. I’ve been switching up my fitness, so I thought I’d pop in on Sundays and share what my workouts have looked like each week. I’m on a mission to find a balance of things I love, that make me healthier, and that overall just feel right.

Here’s what happened last week:

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Sunday

On Sunday I was at a CrossFit competition spectating. That totally counts as a workout, right? 🙂

Monday

Because it was Labor Day and I had the day off work I slept in. Unfortunately I missed my window of opportunity to hit up my gym, my yoga studio was closed and so I just took the day completely off and got a metric ton of things done around the house. WORTH IT.

Tuesday

Today I decided to quit pussyfooting around and actually get my ass into the gym. The workout was as follows:

LIFT

Every Minute On The Minute (EMOTM) for 15 minutes – 1 Back Squat at 85% of your 1 Rep Max
I went lighter than I should have at 165lbs (which I didn’t realize until I was finished) but it still got tougher towards the end.

METCON

AMRAP in 15 minutes:

10 sit ups
10 push ups
10 pull ups
10 burpees
10 air squats

I forget how many reps I did, but I almost completed 5 full rounds.

Wednesday

SKILL

Spend 15 minutes working on Pistols

*I actually was not looking forward to this because I can’t do pistols or really even any progression of pistols AT ALL so I thought it would be a waste of time. But I learned a new progression that was actually pretty challenging but still manageable so I practiced that and used that progression in the workout as well.

METCON

3 rounds*

10m sprints
db push press (45/35)
pistols
double unders

*1 minute at each station with 15 seconds of transition time. Score is total reps and sprints.

That workout was actually pretty gnarly, and I only used 30lb dumbbells because the 35lb ones felt HEAVY.

Thursday

My legs were pretty sore when I woke up this morning but the workout was full of a bunch of my favorite things so I couldn’t skip it!

LIFT

EMOTM for 10 minutes:

2 power cleans + 1 jerk @ 85% of 1 RM

When I did the math on 85% of my Clean + Jerk 1 Rep Max it looked REAL HEAVY for 10 reps, so I scaled it and lifted 125lbs. That ended up being a good decision because on round 8 I had to drop it down to 115!

METCON

AMRAP in 12 minutes:

25 back squats (95 lbs)
25 KB swings (53 lbs)
20 front squats
20 KB swings
15 OH squats
15 KB swings

*no racks for any of the squats, all weights will come from the ground

I kept 95 lbs on the bar through 2 Overhead Squats but then I realized I would only be able to do 1 rep at a time and at that point my shoulders were so smoked that it was too mentally exhausting to think about cleaning/re-racking for ever single rep, so I dropped down to 75lbs and finished the OHSs in sets of 5. This whole day was super hard, but also awesome!

Friday

Rest!

Could. Not. Move. My. Legs. Or. Shoulders.

No workout!

Saturday

I fully intended to workout today except that instead I went to 900 grocery stores and by the time I was done shopping, unloading, cooking and cleaning up after myself I just wanted to watch some bad television. SO I DID! 🙂

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Any PRs or exciting workouts for you this week? Do tell….

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