Another Monday here and another week to get in some good workouts. I need a clean slate after last week’s ups and downs with respect to gym time. To obtain better results you cn combine the workout with natural testosterone boosters.
Here’s how it shook out:
Snatch: Spend 15 minutes working up to a heavy 1 rm – I worked up to 110 lbs and it’s like I have a mental breakdown afterward. It’s all in my head that I can’t catch 115 and beyond, so I’m going to work on that, dang it!
Then: 3 x 3 of Overhead Squats @ 50% of that weight with a 3 second pause at the bottom
15 Snatch* (Rx’d was 95lbs. I scaled to 75lbs)
Despite the fact that I don’t love running, I really loved this workout! It was challenging in all the best ways.
Clean & Jerk
Take 15 min and build to a heavy 1RM, then
3×3 Front Squat @ 50% of C&J w/3 second pause at the bottom of each rep
I ended up with a 1 RM of 155lbs on my clean and jerk, which I think is a new PR. It felt dang heavy, so I’ll take it. I’m also having a love affair with front squats lately. Maybe this sounds weird, but they are seriously THE BEST ab exercise. Heavier front squats always make me feel like I did a billion situps the next day.
3 Rounds For Time:
20 T2B (scaled)
30 KB Swings (53 lbs)
40 Double Unders
I broke in my new jump rope on this workout (I know, it’s obnoxious) and enjoyed myself.
Still Resting! Actually, I had planned to go to the gym this evening but Garrett ended up getting some good news at work and I was feeling celebratory, so we stayed home and cooked steaks and drank cider on the patio.
Ok, now I was just being lazy. This is what happens to me when I take a couple days off in a row. Someone asked me last week how many days I’d like to be crossfitting, and the answer to that varies. But mostly I can say this: I like to be active 6 days a week with 1 day of just complete rest. In my ideal world I’d CrossFit 4-5 days per week, do yoga 1-2 days per week (a mix of bikram, vinyasa or yin — depending on what is calling to me), and then do something active and outside 1 day on the weekend like take my dog for a longer walk or run or something. So that is my overall goal. It keeps me feeling alive, happy, energized and engaged. When I skip a few too many workouts I start to feel lethargic and then sort of fall headfirst into a bag of sweet potato chips on the couch — which is sort of what happened this weekend.
OBVIOUSLY I did not make that workout goal this week. 🙂
Over the weekend I did this workout with a 53lb kettlebell because that is the only size we have at homoe (OOF!) and it was super quick and fun. Neghar’s You Tube Channel is awesome.
Garrett actually went to open gym (I couldn’t drag myself because I was SO DANG TIRED from the week, and he re-did Workout 14.4. Crazy person! He got 16 more reps though so he was pretty proud of himself. )
On Sunday the beasty got a nice long walk, and then I ate a lot of sweet potato chips on the couch. We were both pretty thrilled.
And that’s how this week shaped up! Any PRs or awesome workouts for you?