The Week In Workouts

The Week In Workouts

I had a pretty good run of posting workouts for a while and loved how they made me accountable! I think people are often looking for the next great workout craze to get them into tip top shape. While I love trying new things, I’ve also found that when I personally am at my fittest it isn’t necessarily WHAT I’m doing but HOW I’m doing it: With Some Consistency. I’ve spent the last 5 weeks laying a really good foundation of consistent workouts. I’m hoping that starting to share them again will help me keep it up!

Also I love to hear what you guys are doing. Had a completely awesome workout that was enjoyable or where you really kicked ass? Tell me about it. It gives me good ideas for open gym days, home workouts, or just when I’m trying to spice up my fitness life! Share the wealth. :)

*****

Monday

Garrett and I have been regularly doing 5 am workouts on Monday/Tuesday/Thursdays and we are loving it. (Well, uh, not the part where the alarm goes off at 4am, but the part where our evenings are completely free and we don’t have to drag our butts to the gym after long days at work.) But this Monday was the day we had to take Buster into the emergency vet so we actually didn’t workout at all.

(Update on Buster: He’s medicated and seems to be doing better symptoms-wise, although we are still waiting for some test results to get to the root of his digestive problems.)

Tuesday

We played a little catch up on Tuesday morning at 5am and did the lifting from Monday’s workout.

Front Squat:

10 @ 50% of 1 rm (I didn’t have my last 1RM written down [Bad CrossFitter!] so I just used 140lbs)
8 @ 60%
6 @ 70%
max reps @ 80%

The Metcon seemed fairly simple but WOW did it pack a punch!

Tabata
(8 rounds of 20 sec on/10 seconds off for each movement. Finish all 8 before moving to the next movement)
Row
Jumping Pull-Up
Double-Under
Push Up

My shoulders were super smoked after this one!

Wednesday

Wednesday is usually an evening workout, but Buster was back at the vet so I skipped it. (I wrote about Wednesday, it was not a great day frankly.) But the workout was something I was DYING to do, so I made a promise to myself that I’d do it during open gym on Saturday.

Thursday

Another 5am-er.

STRENGTH:

4 Rounds
50m Sled Pull forward
50m Sled Pull backward

The limiting factor here was definitely those sled pulls backward. I was only about to do about 215lbs and man did it make my quads BURN!

METCON:

800m Run
50 Ball Slams (30lbs)
800m Run
50 Toes to Bar (Scaled these)

The running was just awful, but the rest of this workout was fine. I actually really enjoyed how challenging the sled pulls were. It’s been a while since I’ve done them.

Friday

STRENGTH:

4 Power Clean + 4 Jerk @ 50% of jerk 1 rm (Started using 155lbs as my 1RM)
3 PC + 3 Jerk @ 60
3 PC + 2 Jerk @ 70
2 PC + 1 Jerk @ 80
2 PC + 1 Jerk @ 85

So this was funny because as I got to the last few rounds the jerks were just SO DAMN HEAVY and I couldn’t figure out why — until I realized I was using my Clean 1RM weight and not my Jerk 1RM weight. My Jerk 1RM is only 135 and I had been doing the math off of 155lbs so AY YAY YAY, let’s just say my shoulders got some extra work in!

METCON:

“Jackie”
1000 m row
50 thrusters (45 barbell)
30 pull ups

OOF. You can imagine how this went after totally burning out my shoulders on the lift. This workout was HA-ARD!

Saturday

I was up bright and early kind of giddy to do that workout that I missed on Wednesday. It involves a number of my favorite things and despite being a running workout, I just thought it would be really fun!

4 Rounds for Time:

400 m run
10 power snatch (65 lbs)
15 overhead squat

HAHAHAHAHAHA. FUN???? Oh man, this was so much harder than I anticipated.

Snatches and Overhead Squats are my favorite but I think because my shoulders definitely got a working this week, I was not at my strongest by Saturday and wow did I feel it during this particular metcon. I mean, I actually looked forward to the running each round, and that NEVER happens! It took a little over 20 minutes and my arms were just quivering when I was done. I went home and immediately took a hot bath and a nap. Worth it!

Sunday

Sunday I talked Garrett into taking a Vinyasa Flow class with me at my yoga studio and you guys: HE LIKED IT!!!

I feel prepared to take on hostage negotiation now. :)

*****

So that was my week in workouts. Did you do any workouts that rocked your world this week? Hit any PRs? Do tell.

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6 comments to The Week In Workouts

  • sabrina
    April 14, 2014 at 9:25 am

    Hi holly I just wanted to share with you my dog experience: I have a shar pei who had digestive issues since he was a puppy he got to a point where I was feeding him all the time; they tried giving him kangaroo food(novel protein to check for food allergies) I cooked special meals for him but he was not able to keep any weight and his hair was falling out. Long story short they tested him for a ton of things but it ended up being b12 deficiency; now I give him weekly shots and he is a completely different (healthy) dog. Anyway I hope it is something just as simple for your dog baby!

    • Holly
      April 14, 2014 at 9:28 am

      Oh that’s so funny! We started his first round of B12 shots this past Saturday. Yeah, it has been a weird situation since we got him so we have done some tests to rule out the big things (fingers crossed, still waiting on results of 2) but the B12 thing was glaring we started treating that right away. I’m hoping it’s that simple too. There’s just nothing worse that when our furry friends are under the weather! Thanks for the info!

  • Amber @ Busy, Bold, Blessed
    April 14, 2014 at 11:18 am

    I HATE Jackie! I haven’t done it recently, but woof. I did 52 clean and jerks this morning for my WOD! I was glad to get back to the gym after a 2 week hiatus. I need to drag the fiance to a yoga class! Our honeymoon resort has yoga on a platform overlooking the Pacific included in our stay and he keeps nay-saying it.

  • Emma
    April 15, 2014 at 6:06 am

    Awesome workout-week! I just got home from my workout today and I pr:d in Snatch which don’t happen that often! Then while driving home my car broke down, but thats another thing.. You win some, you lose some ;)

  • Sarah
    April 15, 2014 at 7:38 am

    Wow, that looks like a week of shoulder torture! I like your fitness interplay of yoga and crossfit. I bet the flow helps loosen up tight shoulders, too. Now that I’m a real, live crossfitter, I’m going to alternate with Bikram. Pretty convenient that the studio is right next door to the box!

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