Does washing your hands actually work when it comes to sickness? Because I was my hands all.the.damn.time. and I’ve been sick so much this year. A couple years ago, when I was still competing in CrossFit, I spent all day at the gym and rarely washed my hands and I was never sick. Ever. Now I’ve had bronchitis, 2 colds, and another cold now. It makes so sense. I eat just as healthy, workout, and I spend most of my days in my own house, not around sick people. Help me understand this!
So I’ve been changing up my workout routine a bit lately. My knee has been really hurting so I’ve been laying off of squatting or heavy lifting while I get it under control. That means I’ve been doing a lot of FIT classes lately at our gym. FIT is our boot camp/circuit training classes that we offer that use light weights and different movements that you don’t always get with CrossFit. I’ve been really loving them, especially trying new movements like on the TRX. I’m going to do my best to take as many pictures as possible while doing the movements so it’s easier to explain them in these posts. But these movements are great ones to try in a home gym or gym near you! Hope you love em!
Monday – Rest day
Tuesday – CrossFit Class – This little sprint workout at the end made me taste pennies. I think that means I’m not in very good shape, but man was it fun!
Snatch Deads: 5 x 2 @ 105% with pause at knee. ( 10 mins) – 145#
Power Snatch: 3 x 7, Touch n Go. Adding (10 mins) – I got to 95#
5 Rounds For Time Of:
15 KB Swings (70/55) – I used 45#
15 Box Jumps (24/20) – I used 20″
I finished in 5:18
Wednesday – FIT Class
*Run the stairs between movements*
20 bulgarian split squats (each leg) with 35# barbell on back
20 steps ups with kick back (each leg) with 35# barbell on back
20 TRX crow abs: plank with feet straps – bring knees to right elbow, to both elbows, then the left elbow (that equals 1 rep)
with band around shins, 10 jumping squats- 10 lateral steps to left – 10 jumps squats- 10 lateral steps to right
20 TRX crow with hands on wall ball or bosu ball
Then go through the movements again doing reps of 15 with running the stairs
2 times through
10 sit ups with the medicine ball
20 sit up pass throughs with ball (v up, pass the ball from hands to feet and back from feet to hands)
Thursday – CrossFit Class – Since my knee has been bugging me but I don’t want to lose my butt from not squatting regularly, I have sometimes been doing box squats. If you want to learn proper form with box squat, check this out.
Back Squats: 5 x 3. Adding. (14 mins) – Between sets 30 sec of HS Walk Practice. – I got to 145# going to a box (see below)
Every minute on the minute for 8 minutes
2 Power Clean & Push Jerk (75% of 1 rep max) – I used 105#
30 Double Unders
Partner row: Each partner must row 5×200, switching every 200m (2000m total between the two partners) – My partner and I rowed our 2000m together in 7:01
Friday – CrossFit Class – Here’s the thing, now that I don’t compete in CrossFit anymore, I really could care less about getting better at some things. Like chest to bar pull ups. I don’t care if my chest comes in contact with the bar, I really don’t. So when there are chest to bar pull ups and my coach tells me to do chest to bar pull ups, I refuse and do regular kipping pull ups. I’m just there to get my sweat on, breathe heavy and move fast. So this workout below, the same workout in the CrossFit Open last year, was just annoying to me because I’m not going to be better than last year. I don’t want to be better than last year. That means, within minutes my workout is over and I’m stuck twiddling my thumbs, not breathing heavy or anything. Pssssssh. Waste of a workout.
WORKOUT 15.2 (RX Division)
Every 3 minutes for as long as possible complete:
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
I honestly don’t even know what I got. All I know is that after I finished, I drank 5 sips from a beer I thought I liked then grabbed dinner on the way home and woke up feeling sick again. Eff this cold season. And eff chest to bar pull ups.
Saturday – sick day :( walked for an hour around the park with Jackson