I’m a little behind, but here’s my workout recap for the week of August 29. This was my first full week back at the gym in 4 or 5 weeks. It felt good to get back into the habit of going more consistently. And the best part was, I RX’d my very first WOD! Which was then followed up by a horrific workout two days later. I guess that’s the way it goes sometimes though, right?
Monday, August 29
Strength:
Overhead squat – find a 3RM
Then
1×6 Power snatch complex of 1 high hang power snatch, 1 knee hang power snatch, 1 power snatch from the floor
Then
4×5 Snatch deadlifts at 110% of your 1RM snatch
WOD:
10 minute EMOM (if you fall behind, it then turns into an AMRAP)
4 toes to bar (I did knees to chest)
5 burpees
6 wallballs (I used a 14lb ball)
For the overhead squats, I started at 55lbs, then moved up to 65lbs, then failed on my second rep at 70lbs. The first rep felt really good so I have no idea what went wrong on the second rep. I know I should have tried again, but I decided to just move on instead of risking not making the lift again and getting frustrated.
For the power snatch complexes, I worked up to 65lbs. This was my previous 1RM snatch and I was happy that 65lbs felt relatively easy today! For the snatch deadlifts, I did everything at 75lbs.
The WOD itself was pretty good. I was maintaining the EMOM pace until 5 minutes through and then I just stopped pushing myself and turned it into an AMRAP. I know I should have kept challenging myself but…well, I didn’t. I could make up some excuses but I won’t. I still felt like I got a good workout in for the day so I wasn’t too disappointed.
Tuesday, August 30
Strength:
5×5 Good mornings – no prescribed weight, but pick something that is heavy for you – I used 75lbs
Then
3×2 Back squats at 90% – I did 110lbs
WOD:
12 minute AMRAP
6 HSPU (I did strict press with 20lb dumbbells)
6 pullups (I did ring rows)
24 double unders (I didn’t feel like subjecting anyone to me throwing my jump rope across the gym when I failed on double unders so I did 75 singles)
This workout was all right. It was relatively quick, simple, and I didn’t feel the need to collapse on the floor afterwards, so I guess that’s good. None of these movements are my favorites though so I was mostly indifferent about this WOD.
Wednesday, August 31
Strength:
3×2 bench press at 90% – I did 70lbs
Then
4×8 reverse DB fly – I used 15lb dumbbells
WOD:
5 minute AMRAP
10 KB swings 53/35
20 lateral hurdle jumps
Then
5 minute AMRAP
12 wallballs 20/14
6 burpees
Then
5 minute AMRAP
12 deadlifts 95/65
6 thrusters 95/65
*30 second transition time between each AMRAP
I RX’d this workout! I seriously was so excited and proud of myself. This is probably nothing challenging for most Crossfitters, but to me this was a big deal. I usually go light on thrusters because I absolutely hate them. Today, though, I told myself that I was going to push myself and do everything at the weights that were prescribed. And I did it! It wasn’t easy but I did it! I only managed 3 rounds in the first AMRAP, then either 3 or 4 on the next one, and 2 on the last one. However, being able to do this RX’d helped me realize that I really am capable of doing this stuff if I just put my mind to it!
My bench press also felt surprisingly easy today. The weight I used was actually a tiny bit higher than my 90%, and that makes me feel even more confident since I didn’t have too much of a struggle at that weight.
Thursday, September 1
Skills/gymnastics class at night. I honestly don’t remember what we did.
Friday, September 2
Strength:
8×1 box squats – no prescribed percentages but it should be heavy – I got up to 125lbs
Then
2×12 DB split squats – these were not working for me today so instead of having my back leg raised, I just kept both feet on the floor. I used 25lb dumbbells.
WOD:
3 rounds for time
24 burpee pullups (scaled to burpee DB rows)
24 back squats – 115/85 – I did 75lbs
200m run holding a plate overhead (I was struggling with this entire WOD so I only used a 10lb plate)
This workout SUCKED. I’ve never actually done a WOD with back squats in them before so I wasn’t sure how it was going to go. Well, it was pretty awful. I must have had pain written all over my face because after I finished the first round, the coach told me I could scale the reps down. And this coach in particular usually doesn’t let me get away with anything so I was surprised that he let me do that. I ended up doing 12 reps of each movement for the last 2 rounds.
Then Saturday and Sunday both ended up being rest days this week.
