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:
On Sunday I was at a CrossFit competition spectating. That totally counts as a workout, right? 🙂
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.
Today I decided to quit pussyfooting around and actually get my ass into the gym. The workout was as follows:
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.
AMRAP in 15 minutes:
10 sit ups
10 push ups
10 pull ups
10 air squats
I forget how many reps I did, but I almost completed 5 full rounds.
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.
db push press (45/35)
*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.
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!
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!
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!
Could. Not. Move. My. Legs. Or. Shoulders.
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! 🙂
Any PRs or exciting workouts for you this week? Do tell….