Here it is – my first weekly recap post! Please don’t judge me on my puny weights or slow times. I’m pretty weak compared to a lot of other Crossfitters and I’m not going to lie and try to inflate my numbers at all. Also, I’m slow. Sometimes I finish a WOD near the middle of the pack. Most of the time I’m one of the last ones to finish. You might wonder why it took so long for me to finish a WOD but I assure you, I really am pushing myself. I’m just not a fast worker-outer.
Monday, June 6
Strength:
Back squat 5×5 at 75% – I used 95lbs
WOD:
3 rounds
15 burpees
400M run
15 pullups (I did ring rows since I still struggle with pullups)
I didn’t get my exact time, but it was somewhere around 17 minutes. After the first round, running became much more difficult than it should have been and my legs felt as if they weighed 300 pounds each. I was definitely dragging during the runs on the second and third rounds. On the plus side, I’m hating burpees a little less now. They’re still not my favorite, but I tolerate them a lot more than when I first started Crossfit.
Tuesday, June 7
Strength:
Push press 5×4 with a 2 second pause at the top – there was no prescribed percentage but the coach at class that day suggested 70%. I used 55lbs.
WOD:
2 Rounds
20 KB swings
20 air squats
Rest 1 minute
2 Rounds
20 S2OH with KB (10 each arm)
20 KB squat
Rest 1 minute
2 Rounds
20 KB swings
20 air squats
20 S2OH with KB
20 KB squats
My time was 18:11. I used a 26lb kettlebell for the swings and 18lbs for the S2OH and KB squats. I was going to use the 35lb kettlebell for the swings but then I chickened out right before the WOD started and grabbed the lighter one instead. I also probably could have used the 26lb kettlebell for the S2OH, but chickened out on that too.
Aside from that, I really liked this workout. My left side is much weaker than my right side and I like WODs that focus on single-arm movements so I can work on correcting the imbalances!
Wednesday, June 8
Strength:
Front squat 4×4. Squat all the way down, come up to just above parallel, go all the way down, and then come up all the way – I used 65lbs.
WOD:
3 rounds
15 deadlifts
15 HSPU
My time was 10:12. Since I can’t do HSPU, the coach had me do dumbbell strict press instead. I used 25lb dumbbells but had to start doing push presses after awhile.
This was the kind of workout that sneaks up on you after a few minutes. You know, the workout that sounds simple enough but when you’re not even halfway through it, you realize how badly it’s kicking your butt. I didn’t hate it, but I didn’t love it either.
Thursday, June 9
Although I don’t usually do any WODs on Thursdays, I’ve been going to a skill-focused class at night that my gym started offering about a month ago. We do a crap ton of core work and then spend time working on progressions for muscle ups, handstand pushups, and other gymnastics-type movements that we don’t always have time to practice in a regular class period.
This class is probably one of the things I look forward to during the week. Seriously, I get giddy as I’m leaving work on Thursdays. Not because the next day is Friday, but because I know I’m on my way to this class. There’s only about 5 or 6 people that come to this class, so the coach is able to give us a lot of one-on-one time. And the people that do come are a fun bunch and it’s great to laugh a lot even when you’re working out!
During this particular class we worked on headstands, pullups or chest-to-bar pullups depending on our skill level, and did a ton of situp variations.
Friday, June 10
Strength:
Back squat 10×10 at 55% – I used 65lbs
WOD:
9 – 12 – 15
Hang clean thrusters
Toes to bar – I scaled to knees to waist
My time was 10:04. I dreaded this WOD. It ended up not being as bad as I thought it would be, but I still didn’t enjoy it. I don’t really like doing lifts from the hang position to begin with, but with a thruster mixed in? Bleh. Especially after 100 back squats, which were brutal, even at a measly 65lbs.
Saturday, June 11
Sometimes I’ll take off the entire weekend, but sometimes I also like to run on Saturdays, especially when the weather is nice. Depending on how I feel when I wake up, I’ll either do a steady-state run for about 3 miles or I’ll do sprint intervals. Today, I did 3 rounds of sprint tabatas (20 seconds of sprints followed by 10 seconds of walking for a total of 4 minutes) with a few minutes rest in between each round. After I was done with that, I came back home, picked up my dog, and took him out for a 30 minute walk.
Sunday, June 12
Sundays are almost always rest days, and today was no exception.
