The Week In Workouts

The Week In Workouts

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. Here’s how it shook out:

Monday

LIFT

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

METCON

For Time…
15 Snatch* (Rx’d was 95lbs. I scaled to 75lbs)
30 push-ups
400m run
10 Snatch
20 push-ups
400m run
5 Snatch
10 push-ups

Despite the fact that I don’t love running, I really loved this workout! It was challenging in all the best ways.

Tuesday

LIFT

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.

Wednesday

Rest!

Thursday

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.

Friday

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. :)

Saturday

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. )

Sunday

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.

Buster is acting like a nutter butter this morning and is OBSESSED with his toy. Not good for getting ready for work, but I'm SO GLAD he's not feeling sick anymore!
*****

And that’s how this week shaped up! Any PRs or awesome workouts for you?

The Week In Workouts

The Week In Workouts

Happy Monday! It’s Monday all darn day, isn’t it? HUMPH. I started my Monday off with an early morning workout, so I’m feeling like this week will be manageable, but before we get into that, let’s talk about last week’s workouts.

Monday

LIFT
Deadlift:
Spend 15 minutes working up to a heavy 5 rm

I worked up to about 205 and then called it a day. I find that I don’t lift as heavy in the mornings as I do in the afternoons, but generally perform better with metcons. Weird. Anyway.

METCON

21-15-9*
Power Clean
Strict Pull-Up

*Complete 35 double-unders before each round

The Rx’d weight was 105, but I scaled and did 95lbs. And thank god, because that ended up being HARD. My grips strength sucks, so after dead lifts and then doing pullups (which I scaled too!) my grip strenth struggled with 95lb cleans. This was one was harder than I thought it would be.

Tuesday

I had an early am teleconference so I couldn’t get in at 5am. And then honestly after a long day when it was still 80 degrees at 5pm, I just didn’t feel like doing the workout. :) The weather is ready for tank tops but my arms are NOT. I’m going to have to wrap my brain around tank tops no matter what here shortly because it’s getting too warm to workout in sleeves.

Wednesday

Lift
Hang Clean 3-3-3
Power Clean 3-3-3
Squat Clean 3-3-3

I started these sets around 75lbs and worked my way up to 135lbs.

Metcon
7 min AMRAP
Row for Cal
Box Jumps (24/20)

(3, 3, 6, 6, 9, 9, 12, 12…)

Buy Out:
10 wall walks

NY Res to get better at body weight exercises like wall walks. Also to NOT play dead on the gym floor  #htcone #trooponex

OOF!

Thursday

Thursday was pretty much the same story as Tuesday. I had a pretty intense week at work this week, and on week’s like that if I’m not hitting 5 or 6am, I’m not working out. By the time I get to the end of the day I’m just mentally worked!

Friday

LIFT

Floor Press:
Work toward a 3RM
Once found, 3 x 3 @ 60-65% of your 3RM weight

I had never done floor presses before. Super different! I think I worked up to 115lbs.

METCON
“The Chief”
Max rounds in 3 minutes:
3 power clean (95lbs)
6 push ups
9 squats
rest 1 minute (Our coach says “The “Rest” portion just means breathe really hard for 60 seconds” And that about summed it up.)

Repeat 4 more times for 5 total cycles.

This was AWESOME/AWFUL! I loved this workout and it sucked supremely all at the same time. You know how that is, right? Like it was awful but I can’t wait to do it again. I dunno. I’m crazy. Whenever I see air squats in a workout I feel like “Oh, this should be nice” but then when the workout is done and you realize you just did EIGHTEEN ROUNDS of those air squats, all of a sudden it’s like “Oh shit, that’s gonna hurt tomorrow.”

And it did. :)

Open gym. Woot! ( that's a fake it til you make it woot. I'm tired.)

Saturday

Saturday I did a bazillion errands, took Buster to get his weekly B12 shot and then took him for a long walk. That was about it on the workout frong.

Sunday

I did bicep curls with my mimosa glass. :) hehe

We had Easter brunch with my whole family and I spent the day catching up with people instead of working out. It was nice.

*****

What about you? Any PRs, or crazy fun workouts? Do tell….

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.

The Week In Workouts

The Week In 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. This week it’s a Monday, what can I tell ya? :) 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 while I was on the road:

******

Sunday

I spent last Sunday snuggling my dog and packing my whole life into a carry on. That was a workout in itself. ha!

Monday

Monday my only workout involved running around airports. It was a long day! I didn’t get into my hotel until almost 6 so I just took it easy. I was bummed to miss the last workout over at my gym home away from home, CrossFit Primal. It was snatch balance work, which I NEED to be doing, but I just got in a little too late.

Tuesday

Wod on the road

Squats and a fun metcon were on the menu:

5 rounds for total reps of:

1 min. Max Effort Weighted Step-ups with a 65lb barbell on your back. Alternating legs (that part was HARD! One leg, so so much stronger than the other!)
30 seconds Rest
1 min. Max Effort T2B (I did raises)
30 seconds Rest

This was a good workout and I was happy to squeeze in something hard while I was on the road.

Wednesday

The workout at CrossFit Primal was 100 Burpees for time. I skipped it. You can’t blame me, ca you? :)

Thursday

Nothing like the smell of BBQ'd quads in the morning! 6 am Fight Gone Bad to start the day!

Thursday I was up early and hit up the 6am class at CrossFit Primal. It was a Fight Gone Bad style workout only substituting Double Unders for Rowing.

3 rounds for Total Reps
Wall-Balls (14 lb)
Sumo Deadlift high-pull (55 lbs)
Box jumps (20 inch)
Push-Press, (55 lbs)
DU’s

Thursday night AndreAnna was in town and we also ended up pumping some serious iron in the hotel gym. 😉

How much can you lift, bro? Part Two.

Friday

Since Thursday night had been a fun night out and since the weather looked like this when I woke up…

Well Iowa, I guess this means it's time to go home.

…there was no walking down to the gym in the morning. And I was on a plane all afternoon/evening.

Saturday

Holy crap I was tired this morning and Garrett + I had planned to go to Barbell Club, but man it had been a long week. Plus we had a road trip to pack for. We headed up to Oktoberfest at Sierra Nevada which meant the only workout was lifting beer steins.

How NOT to cap off a whole 30. Kids, don't try this at home. #oktoberfest

But man, THEY ARE HEAVY.

******

This week was all over the place as far as workouts. Looking forward to getting back into my routine now that I’m not going to be traveling for another month at least. Any big PRs for you this week?

The Week In Workouts

The Week In 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. This week it’s a Monday, what can I tell ya? :) 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:

******

I managed to squeeze in 3 workouts before Garrett’s Week Of Sickness got the best of me.

Sunday

I haven’t been going to yoga lately and I really miss my Sunday afternoon class. The studio I go to is in the process of moving and I need to decide on a new membership level and BLAH BLAH BLAH – no Sunday afternoon yoga for a while. I’m gonna try and figure that out this week.

Monday

Skipped the Monday workout because I had a long day at work and had to bring a ton of work home. Unfortunately I had to do that 3 times this week and I ended up working til 10 or 11 on all 3 nights. It was on a specific project though and that is done, so this week should be much mellower. Thank god!

Tuesday

The Skill today was Seated Box Jumps. Basically you do a box jump from a seated/squat position. Unfortunately that movement gives me a little PTSD since I absolutely RUINED my left shin doing it last year on vacation. (PS – That link is not a photo of my shin. It’s a blog post. Promise.) Anyway, I wasn’t feeling real brave or like pushing myself so I did it on a 20 inch box and a 24 inch box and then called it quits. Shins in tact.

The metcon was the Open workout 13.4

AMRAP in 7 minutes:

3 Clean and Jerks (95lbs)
3 Toes 2 Bar
6 Clean and Jerk
6 Toes 2 Bar
9 Clean and Jerk
9 Toes 2 Bar

Continue adding 3 reps to each set until the 7 minutes are up.

Oh Toes to Bar, my nemesis. It’s still not something I’m doing comfortably in a workout so I modified it doing knees to elbows and got through the 12 rep set. Still a good workout.

Wednesday

Ah yes, the day of the sand bag.

You know what always puts weight loss in perspective? Running with a 40lb sandbag on your back! OOF!

First we did the lift portion which was:

5×3 Push Press I worked up to 125lbs and honestly I surprised myself a little.

Then we got to the metcon. OY!

3 Rounds For Time:

200m sand bag run (40lbs)
25 sit ups with plate (15 lbs)
200m run with med ball OH (14 lbs)
25 sit ups with plate
200m run with plate OH

Here were my two main thoughts about this workout:

1. That’s a lot of awkward running with your triceps flapping in the breeze. Ah well, what can ya do. I just kept telling myself “You are here to get some less flappy triceps” whenever I started feeling awkward. :)

2. Sometimes I get down on myself for not having lost more weight, you know? Anyone who has pursued long term weight loss can relate I’m sure. But man, as I ran with a 40 lb bag of sand on my back multiple times, I just kept telling myself “Girl, you’ve lost more than twice this. GOOD FOR YOU! Who cares how long the rest of it takes. Life is long. Enjoy the ride.” Seriously. Perspective is running with a 40 lb sand bag, man. I feel like I should do that like once a week just to keep my head right.

Thursday

Today I had to go to an all day off site meeting for work so there was no time for me to squeeze in a workout. The upside though was that the meeting was over at the Sac State Aquatic Center on Lake Natoma. We did a number of “Team Building” events where everyone had to publicly look like an asshole, ya know? But it was fun and there were some physical parts to it: a kayak race, a water bike race and then there was a “Wipeout” style ropes course that we got to participate in if we wanted to. It was fun and silly and a nice day overall. Plus we also had to do a scavenger hunt where we had to take creative/funny photos while doing silly things like handstands. I think my team was pretty surprised I had that in me. haha (TOTALLY never thought I’d have to use that skill at the day job. Thanks American River CrossFit!)
Never thought I'd have to use this skill at a work function. Thanks, @arcfit

Also, the entire day I kept thinking about the Watch What Crappens podcast episode where they talked about the “Sexy Corporate Retreats” show they think they should pitch to Bravo. If you are a Bravo fan and not listening to that podcast: GET ON IT!

Friday

Skipped that shizzzz cuz I was tiiiiiiiiiired. And apparently getting sick. Too bad I wouldn’t realize it fully until Saturday afternoon.

Saturday

I slept for like 13 hours on Friday night. I’m embarrassed about that, but it was sort of epic. At around 10 I decided it would be fun to go work on my snatch at Barbell Club at the gym. Every other Saturday we alternate between 90 minutes of Clean + Jerk work or 90 minutes of Snatch work. Today it was all Snatch.

We worked a number of progressions including snatching from the high hang position which basically forces you to have explosive hips or the bar just won’t get up. Upside: it’s a huge help! Downside: It gets your thighs nice and bruised up. Bummer. Then after all the high hang work we moved on to finding a heavy 1 rep. We weren’t looking to find a 1 rep max since we had already been working for 90 minutes, but when I got to my prior 1 rep max (105lbs) I threw the bar up like it was no thing! I was pretty sure I was going to go home with a nice new PR, but despite like 30 attempts I could not stick 115lbs. I probably should have tried 110, but that involved too much math so I just kept attempting 115. Whatevs. Another goal for another day!

Went home and took a bubble bath and an epic nap and woke up the next day and realized all that shoulder pain wasn’t from snatches, I was actually getting sick. WOMP WOMP.

**********

Any new PRs for you or awesome workouts?

PS – Don’t forget to enter the Green Mountain Coffee Giveaway — it’s still open!

The Week In Workouts

The Week In 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:

******

Last week looked a lot like this:
Work. Workout. Cook. Eat. Work. Sleep. Work. Repeat.
I only worked out 4 times, but I tried to give my all while I was there. Overall it was a good week, but things at my job and cooking for our Whole 30 made for a quiet week on the blog. Hoping this coming week will be a bit more mellow on all fronts (MY LEGS ARE STILL SORE! :))

Monday

The workout was all rowing. Uh, I skipped this one because I rarely put on workout clothes to show up to the gym and only row. Sorry.

Tuesday

LIFT

Push Press:

1 @ 80% 1 Rep Max (95lbs)
1 @ 85% (105 lbs)
Max reps @ 90% — I ended up using 105 lbs for this one and did 10 reps.

METCON

For Time:

10-9-8-7-6-5-4-3-2-1
Wall balls (14lb)
Burpees
Pull ups

Wall balls, burpees and pull ups. OH MAN! Basically some of my least favorite things! But Garrett and I worked out together because these are some of his FAVORITE things. Actually this workout ended up being pretty fun, although I sort of wanted to off myself when Garrett called time because I was only on round 5. :) Everybody has their strengths!

Wednesday

LIFT

Back squat:

5 x 7 @ 80% of 1 Rep Max

Uh, yeah…so that is 35 squats at 80% of your 1 rep max. The weight that I can do ONE TIME. 80% of that but THIRTY FIVE TIMES. Yikes! That was a heavy day! I did 175lbs and managed to eek out 34 reps. Just couldn’t get that last one up. Also scored a nice bruise on my ass from dropping the bar. Ouch! :)

METCON

3 Rounds For Ttime:

400m run
5 deadlifts (165lbs)
25 deficit push ups (on 15 lb plates)

I did this workout with a bunch of fire breathing folks and there is nothing worse (FOR ME) than doing running workouts with young, spry dynamos. :) But it was still a great workout, even if I was slow as molasses. I ended up scaling the pushups (which made them SIGNIFICANTLY easier) so that I wouldn’t finish like 10 minutes after everyone. Clearly my ego got in a workout as well. I kind of wish I would have just tried SOME unscaled pushups. Maybe my ego will take this week off.

Thursday

Woke up today and my legs were CRAZY sore from those squats. And the workout involved FIVE HUNDRED double unders. And I had worked until 10 the night before and had to be in before 7am.

Call me lazy, but when I got off work at 4:30 I just said HELL NO and I skipped it. :)

Friday

LIFT

EMOTM for 12 minutes:

1 power clean @ 95% of your 1 Rep Max

Ha. That’s A LOT of heavy ass power cleans. Clearly this was a heavy week. Yikes! I started at 140lbs, but only got in 2 reps before I had to drop it down to 135, which is where I stayed for the rest of the minutes. I love cleans!

METCON

Friday the 13th AMRAP in 13 minutes:

13 push press (75lbs)
13 Chest to Bar pull ups
13 Med ball cleans (14lbs)

Med ball cleans are my favorite thing! Chest to bar pull ups….are not. This was a fun workout though!

Saturday

Skipped open gym and slept in instead, so I did a little outdoor workout in my backyard with our 53lb kettlebell:

100 KB Swings
100 KB Sumo Dead Lift High Pulls
100 KB Swings

And that was enough. :)

*********

How were your workouts this week?

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:

******

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….

The Week In Workouts

The Week In 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:

******

Sunday

So this Sunday/4:30 Bikram class is really becoming my jam, I’ll tell ya. The people are cool and un-douchey and it’s just a great wind down in the afternoon. I couldn’t wait to get there because I had been farting around my house working on my standing head to knee situation and I finally made some progress. It’s so much harder to do when you’re sweaty. :)

Monday

Had the day off on Monday and woke up planning to go to CrossFit but I didn’t because I didn’t love what was programmed. It was a bunch of skill work for skills that I am terrible at (strict pull ups, handstand push ups and toes to bar.) I know that seems like a cop out, right? But here’s how I’m feeling lately — I’m not trying to be The Best CrossFitter Ever, I’m trying to get a good workout. So when I see a class that is going to be me standing around for 30 minutes flailing doing things I’m terrible at…well, I’d rather do something else that will be 30 minutes of work and call it a day. So I went to a Bikram class that morning. 90 minutes of sweat-tastic-ness. Good times. Also around lunch Buster and I met up with Garrett and took a long walk around the Capitol.

Tuesday

Holy crap, here’s where I’m going to tell you I did 3 days in a row of yoga. WHO AM I? Haha. Don’t worry, I got back into the box on Wednesday.

Wednesday

Today’s wod was perfection! Challenging, but things I enjoy, and a super good workout.

LIFT
5×3 behind the neck, snatch grip shoulder press (45-50-55-60-65)
Seriously, that is SO FREAKING HARD!

METCON

Every 2 minutes for 20 minutes:
250m sprint row
4 Hang Cleans (95 lbs)
2 Split Jerks (95lbs)

The idea was to try and keep the row sub 1:00 so it was an all out sprint. This workout was difficult and felt really long, but I really loved it!

Thursday

REST DAY!

Friday

Oh Friday. On Friday I did my first ever Vinyasa Flow class and it was….uh….different. Like, when they started playing Rihanna I thought it was a joke. I’m not sure if it was just that I had no idea what to expect that made it seem so jarring, but it was just not my thing. A good workout, for sure, but just…I don’t know. I’m gonna give it another try for sure now that I know people will be like, chanting and shit. :)

Saturday

REST DAY!

*******

All in all, a good week but I definitely missed the barbell. More of that this coming week I hope!

Oh! I also took the plunge and ordered a FitBit One this week. I’ve been TERRIBLE at getting away from my desk at work lately and when I read my friend Amy’s ringing endorsement I thought the idea of being able to set up some daily goals around walking that I could actually track might be helpful towards getting me to prioritize getting some fresh air during my workday. (Hooray for data gathering and de-stressing!) I’m also REALLY interested in the sleep tracking. Regardless, I’ll let you know how I like it!

Any exciting PRs for your this week?

The Week In Workouts

The Week In 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:

******

Sunday

Started off on Sunday with a super sweaty 90 minutes of Bikram. I knew this may be my only super intense workout for some time with my travel schedule so I really put in 110%. Oddly enough my calves were so sore for the next few days. Weird. I don’t think of any of those 26 poses particularly crazy on the calves, but that was the story.

Monday

Monday was a long one — I was up at 3:45 to catch an early flight to Columbus, Ohio. I got into town about 5:30 EST so it sort of felt like I had been going for a full day by then but I busted out my Tabata Timer and did some Tabata Squats and Tabata Push Ups. Not particularly crazy and very short, but at least I felt like I was doing *something.* I figured I’d get in a workout the next day.

Tuesday

I didn’t end up going to bed until after midnight (darn time change!) on Monday and woke up about 6 on Tuesday morning and really wasn’t feeling heading down to the hotel gym. After working a full day I still wasn’t feeling like hotel-gym-ing it so instead I opted to go on a long walk and play tourist. It was much more fun! I headed out for about 2 hours by myself and got to know some new places. Super relaxing until I got caught in a total downpour without an umbrella. :)
Not super good at predicting Ohio weather apparently.

Wednesday

Wednesday was more of the same. I was out late that night meeting up with blog reader Meg (HEY GIRL!) and playing a riveting game of music trivia at a local bar, so I was um…not in bed early. I don’t know why, but I found the time change particularly difficult this trip. For some reason when I fly somewhere that is 2 hours ahead it is pretty easy to adjust, but 3 hours ahead just wrecks my ability to be asleep before midnight. No workout on Wednesday.

Thursday

Thursday morning I woke up at 6am and my first thought was “Holy hell I’m going to be up for the next 21 hours.” It wasn’t super Fitness Motivating…you know what I mean? I decided I was going to do 100 Burpees for time. I got to about 40 and was like SCREW IT. :)

Friday

I got home about midnight on Friday morning and then was up for the day when Garrett’s alarm went off at 5:30. My plan was to go to yoga at 9am but at 8:30 it seemed very difficult to think about changing my clothes. “I’ll just go at noon,” I thought. Though at 11:30 I felt the very same way. I ate some mashed potatoes and watched a marathon of Real Housewives episodes while occasionally putting away some clothes or throwing things from the washer to the dryer. The 4pm yoga class came and went, as did 6pm CrossFit. I just WAS. NOT. INTO. IT.

Saturday

My friend Kari asked me if I wanted to go to spin at 8:30 and I declined, thinking that this would seem very early on Saturday morning. This was a good call, as I didn’t even get out of bed until 10. You guys! It’s like I caught “The Lazy” when I went to Ohio. Apparently I needed a little more time to get back into the swing of things.

*****

I’m glad I front loaded my July workouts because last week was kind of a wash. I’m looking forward to next week since it will be back to business as usual. I’m trying to listen to my body and this week it has been telling me to chill the heck out, it is tired! Can’t wait to see what it says next week.

How were your workouts this week? Any PRs? Big accomplishments? Do tell….

The Week In Workouts

The Week In 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:

******

Sunday

I did a 75 minute Bikram class on Sunday and I was sort of surprised that all weekend I really looked forward to going to that particular yoga class. I’ve been doing a class at 4:30 on Sunday afternoons and it has been a nice transition from Weekend Mode to Back to Work Mode. By the time I’m done, home, showered, and eating dinner I’ve kind of been winding down for a few hours and thinking about what I want the next week to look like. I’m generally not dying to start any projects or tasks so I just come home and relax. It’s been calming and it has been helping me start my week a little more intentionally. That probably sounds silly, but it’s true and I’m liking it. I anticipate continuing it.

Monday

Do you know what today’s workout had in store? My FAVORITE — Bear Complex! Plus some other crazy stuff.

Untitled

Garrett sent me this picture right before we worked out and it made me laugh. I hadn’t done Bear Complex since February, and instead of using the same weight for all 5 rounds, we increased weight each round which was tough! Bear Complex is a 5 lift complex that starts with a Power Clean, a Front Squat, a Push Press, a Back Squat and another Push Press. That is one rep. You Do 7 Reps each round. You complete 5 rounds. So yep, if you do the math it’s 35 reps per round, 5 times through. SHEEEEEESH.

If that made no sense, here is a video of the adorable Jen Sinkler demonstrating it. PS — are you reading her site? Because it is awesome! Serious girl crush. Increasing weight each time was RIDICULOUS. I started at 65lbs, then did 75lbs, 80 lbs (where shit starting getting HEAVY), 85 lbs, and then 90 lbs. 90 lbs was ugly. Real, real ugly. You are also not supposed to put the bar down and rest throughout each round of 35 reps, so at the end my grip strength was BLOWN. Also, on my last rep at 90 lbs I may have missed the shoulder press and bonked my head with the barbell. LAME :)

After the Bear Complex we did a 400m Zercher Sandbag carry. You essentially make a little forklift out of your arms and place the sandbag right there in the crook of your elbows. I don’t remember how much the sandbag weighed, but it felt heavy walking a quarter of a mile with it. It was a good core stabilizing exercise and was a total upper body workout! Harder than I anticipated, for sure. After that, we did a 200m walk holding a 65lb barbell overhead with a wide snatch grip. YIKES. My shoulders no-likey. But in the end it was a really great day of work!

Tuesday

On Tuesday I set my alarm early to hit up a 5:30am yoga class. When my alarm went off I was SUPER CRAZY tired and so dehydrated that it felt like I had spent my Monday night out drinking on the town. (Uh, spoiler alert: I didn’t.) So I went back to bed! I KNOW. Crazy. Except not really, because I’m trying to be a little nicer to myself and sometimes that means sleeping in until 6:30 and letting dry shampoo save your work day. REST DAY, for the win!

The combo of hot weather, CrossFit and hot yoga has made me pay a lot of attention to my levels of hydration lately. A couple of weeks ago I picked up this coconut water/electrolyte mix and I’m kind of obsessed with it.

OMG my new obsession!

Read more about it here if you are intersted.

Wednesday

Wednesday was just about THE WORST day at work — I needed a “Mental Health Day” when I got home and the CrossFit WOD on tap involved eight 400m sprints. I just wasn’t feeling it. I was kind of bummed because deadlifts were also on the menu, but I just could not muster up any desire to run after such a terrible, horrible, no good, very bad day.

I ended up going to a Bikram class and it was great. Just what the doctor ordered. Also: sweaty. But that’s a given, I guess.

Thursday

Woke up bright and early and met my friend Heather (hi Heather!) at the box. We’ve been trying to squeeze in at least one 6am workout per week together and it is so fun to have an accountability buddy. Of course, when I read that the workout was going to involve Bar Facing Burpees (Top 3 on the list of exercises I hate) I may have given her the side eye. :)

The first 15 minutes was set aside for working on Bar Muscle Ups which HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA, NO. No I can not do those even a little bit. So I worked on my kip, which I so rarely work on. Funny, because it totally hasn’t gotten any better with all of that NOT working on it. Weird. :) (It was a lot of work like this. Bonus video of my boyfriend Jason Khalipa. :)) I guess I should do that more often.

Anyway, after that the workout was as follows:

6 Minute AMRAP of:
5 Full Squat Snatches at 85lbs
30 Double Unders

Rest 2 Minutes

6 Minute AMRAP of:
5 Shoulder to Overhead (I did a push press) at 85lbs
10 Bar Facing Burpees (I look silly and uncoordinated doing these)

I managed to eek out 3 rounds + 1 rep on the first AMRAP and 3 rounds + 5 reps on the second. I actually really enjoyed this workout because it was hard and short. Those snatches felt heavier than I thought they would, but the bar facing burpees felt easier than I thought they would. So…win? I don’t know. It was nice and I had tons of energy all day at work!

Friday

Friday I had the day off from work and I was so excited to just do what I wanted! Turns out, what I wanted was to start the day with a 90 minute Bikram class. Ah, to just be able to get up leisurely and go to yoga at 9am. WHY AM I NOT A LADY OF LEISURE? It was a great class because I feel like I’m seeing so much progress every time. Gotta love that when you are doing something new, right?

It was a great workout session and then I went home and showered and Buster and I met up with Garrett on his lunch break and we took a 40 minute walk around the Capitol. It was gorgeous and felt like such a leisurely treat in the middle of the day.
The excitement, it cannot be contained.

I relaxed for a bit after that and watched Orange is the New Black on Netflix. Have you watched it? So good! (Though not surprising considering how much I LOVED the book.) Good thing I got in some relaxing because Garrett + I ended up going to a 6pm CrossFit class together when he got off work.

The wod was as follows and I have to admit, I kind of phoned it in after all that activity already:

LIFT
Front Squat: 5-5-3-3-1-1 (95lbs, 115, 135, 145, 155, 165)

METCON
15-12-9:

Hang Power Cleans (I scaled to 75lbs bc I was tiiiiiired)
Ring Dips (I scaled to doing dips on a box because no chance in hell I can do ring dips)

Saturday

Saturday morning I was up bright and early and headed out to a Spin Class with my friend Kari. The class was called “Music Video Saturdays” and I was curious as to what the hell all of that meant. It ended up being an hour of super fun interval mixes set to specific music videos. I little Pitbull, Britney and Rhianna can really make an hour of intense bike riding go by fast. I’m still learning how intense to go when I spin and there are so many things to monitor with respect to watts, rpms, blah blah blah — so it is fun, but definitely not something I feel I’m a pro at. Great way to start the morning though.

*****

I feel pretty good about this week’s workouts as well as the month so far. In 20 days I have managed to fit in a workout on 16 of those days — and I’m definitely getting in full, non-active rest days as well while trying to balancing the intensity with CrossFit and Yoga.

I purposely front loaded some activity this month because as I mentioned I am off to Columbus next week and I am still unsure what the workout situation is going to be there. It’s pretty long work days and hotels and well, many reasons to NOT workout you know? We’ll see how it shakes out.

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

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