Weekly Workouts

Who watched the CrossFit Regional this weekend? I did not. But my Facebook sure kept me updated. I know that Stacie Tovar wore white shorts, that Julie Foucher tore her achilles and that some girl dislocated her knee. I also saw lots of people face plant trying to jump over the bar to the finish line. Didn’t they see all the other CrossFit Regional people already face plant? You think they would have learned. But then again, your brain doesn’t function well during heavy lifts. And obviously the body doesn’t seem to either with all these people falling apart. This is exactly why I love the light weight approach to CrossFit. I gotta keep this body together. Now let’s talk about the week!

Sunday – CrossFit Class – I don’t remember what I did. I think it had power snatches and burpees in it. And I gave about 30% because that’s all I really have to give on a Sunday.

Monday – CrossFit Class – Every year, we do the workout called Murph on Memorial Day. Many CrossFit gyms do the same thing. It’s a hero workout that can look and be pretty daunting. Hence why we do it once a year on that certain day. You can totally break it up however you’d like, but we recommend our athletes to do 20 rounds of the workout “Cindy” which is 5 pull ups, 10 push ups, 15 squats. The workout took me 43:47 which I’m happy with since the first time I ever did it, it took me over an hour and the best time I ever did it in was about 36 minutes. Right in the middle and happy as a clam.

“Murph”

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Tuesday – Rest Day – The Memorial Day workout made me so incredibly sore. Like, SO sore. Push ups are the worst. I hate them. My legs didn’t hurt whatsoever and my shoulders felt broken. Makes no sense.

Wednesday – CrossFit Class – Wanna have a sore bum? This will do the trick! What is it about lunges that make your butt so much more sore than squats? Riddle me that. Also, remember how I told you last week that I vomited everywhere at a concert. I also threw up in my mouth during this workout. That sh*t just didn’t want to leave my system. Lovely.

5 sets of each of the following – Alternating: (For Total Reps)

30 sec Max Muscle Ups / Strict Pull Ups – 30 sec REST – I did strict pull ups

30 sec Max HS Walk (mats) / 30 sec HS Hold – 30 sec REST – I did handstand walks

Then

For Total Time:

15-12-9 Reps Of:

Front Rack Lunges (135/95) – I used 75#

HSPU (kipping allowed)

50 Double Unders Between Rounds

3 min REST THEN

12-9-6 Reps Of:

Front Rack Lunges (135/95)

HSPU (kipping allowed)

50 Double Unders Between Rounds

I finished in 14:36 using 75#

Thursday – CrossFit Class – Dude. This workout. So incredibly uncomfortable.  I said the F word at least 27 times. Whenever I feel like I may pass out, I say f*ck, f*dge, holy shart, effin A, and I hate my life. But then I always finish my workout. Saying offensive things really does make a difference. Try this workout out, she’s a beaut.

Deadlifts:  (14 mins) – 2 min rest between sets.

Max Reps at 85% – I used 175#

Max Reps at 80% – I used 165#

Max Reps at 75% – I used 155#

Max Reps at 70% – I used 145#

Then

Every 3 mins for 5 sets. (Score is slowest time in any one set)

200m Run

12 Burpees

12 Hang Power Clean (135/95)

My slowest time was 2:30 using 85#

Friday – Rest Day – I decided to take a rest day and get a massage. I recently got a monthly membership to make sure I would get massages on a regular basis. I have a knot in my left butt cheek the size of a golf ball. No joke. And there’s no breaking that sh*t up. No pun intended. Ew. So I’m getting massages on the reg in hopes of breaking this giant knot into small knots then hopefully having a normal butt cheek someday. But this grumpy masseuse I had made my massage totally miserable for the entire 2 hours. Why can’t you be mean, then nice then mean then nice? She was constantly mean. At one point, she massaged the front of my neck in the form of pinching it. I’m pretty sure this b*tch just straight up hated me. And I still tipped her well. I regret that.

Saturday – FIT Class

Deck of Cards with a partner – Draw a card and whatever number is on the card, that’s the number of reps you do of the movements below.

• Hearts: Goblet squats – one works while the other holds the bottom of squat
• Diamonds: Partner Wall Balls
• Spades: V-ups on TRX while partner hold a hallow rock
• Clubs: Push ups on PVC- partner holds an L-sit on PVC
• King: 1000M row (500 each)
• Queen 800M (400 each) full sprint
• Jack: 400M run (200 each) full sprint
• Ace: 50 burpees each
• Joker: 2 rounds of- 20 pull ups-20 ball slams-20 bicep curls

Then

10 Minute AMRAP:

50 air squats

25 v-ups

50 lunges

100m run

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Spice Up Your Music:

Footprints by Tiesto

The Balance by Royal Tongues

The Nights by Avicii

Too Much to Handle by Great Good Fine Ok