This week I feel like I’m getting stronger. Not near as strong as I used to be, but stronger than last month. And in all honesty, I don’t want to get stronger. I have no interest in getting personal records or beating other people’s scores. I’ve been there and I was super unhappy with my figure and how I felt in my skin. I was strong, but I wasn’t happy. So, even though I love to feel strong and have muscle, I don’t have any actual goals when doing my workouts, other than feeling good naked. Or in a swimsuit. That would do, as well. Oh, duh, and to live a long, healthy life. For sure.
So I’m wondering this week, what are your goals when you head to the gym? Do you have an actual short term goal? Half marathon? CrossFit comp? Post baby? Or is yours long term? Getting yo sexy on.
Now let’s look at what I did this week!
Sunday – I do not like working out on Sundays. I’m not inspired at all. Parks & Rec is just way more fun than the gym on Sundays. So most of the time, it takes me until 4 or 5pm to actually get there. And then I end up doing a work out by myself while the boyfriend lifts by himself. It’s really thrilling. So I half ass almost every workout. Including this one.
18-15-12-9-6-3 Reps Of:
Hang Power Cleans – I used 95#
Burpees Over Bar
I finished in 10:40
Monday – REST DAY! I cooked and ate instead of working out. It was fantastic.
Tuesday – I’ve been going a little heavier in workouts than I want to. My coach seems to be quite persuasive. Or I’m just a p*ssy when it comes to saying no. I need to put my foot down. I don’t want to go heavier. Been there, done that, hate it.
Every 2 mins For 8 sets:
3 Position Squat Clean (high hang, hang, floor) into Split Jerk. Start at 70% of 1 rep Max C&J. Add as you go.
I finished at 120#
THEN
3 x Max Effort Sets Of Strict Handstand Push Ups / HS Holds. 90 sec rest between sets (score is total reps)
I did strict handstand push ups to 1 ab mat. I got 9 reps, then 8 reps, then 7 reps – 22 reps total
THEN
For Time:
400m Run
15 Power Cleans (185/125) – I used 115#
300m Run
12 Power Cleans
200m Run
9 Power Cleans
I finished in 10:34 at 115#
Wednesday – This workout was AWESOME and pretty stupid hard. You should absolutely try this one.
5 Rounds For Time Of:
7 Deadlift (275/195) – I used 165# and 50 Double Unders
5 min REST THEN
4 Rounds For Time Of:
18 KB Swings (70/55) – I used 45# and 10 Burpee Box Jumps (24/20)
5 min REST THEN
For Time:
60/50 calorie row and 30 push press (135/95) – I used 75#
I finished with a total time of 28:31
Thursday – Rest day. I usually workout on Thursdays and take Fridays off, but I got a chemical peel and my face was frightening looking. And felt even worse. So I stayed indoors in order to not frighten children.
Friday – I’ve been digging morning workouts lately. Morning meaning 9am. I see why people like working out early and having the whole day free afterwards. But I can definitely say that I don’t feel near as strong or awake when I workout in the morning. But I’m still in to it, especially since I have no interest in getting stronger.
Back Squats: 6 x 3. All sets at 82% – I did mine at 145#
Between Sets: Max Effort Deficit Push Ups.
THEN
3 min Clock:
200m Run
Max Effort Muscle Ups – I got 6 muscle ups
1 min Rest Then
3 min Clock:
200m Run
Max Effort Alternating Dumbbell Snatch – I used 45# and got 16 snatches
1 min Rest Then
3 min Clock:
200m Run
Max Effort Burpees – I got 32 burpees
1 min Rest Then
3 min Clock:
200m Run
Max Effort Dumbbell Goblet Squat – I got 36 goblet squats
Score is Total Reps – I got 90 reps total
Saturday – Another early morning workout, this time at 8am, but it was a good little sprinter with some other coaches before the classes.
15 Minutes to find a 3 rep max power clean (can drop with quick reset) – I got 145#
THEN
3 min AMRAP:
3 power cleans (185,105)
6 box overs (30,24) I used 20″ box
1 min Rest
3 min AMRAP:
2 power cleans (205,115)
6 box overs (30,24) I used 20″ box
1 min Rest Then
3 min AMRAP:
2 power cleans (205,115)
6 box overs (30,24) I used 20″ box
I am WITH. YOU. on Sunday workouts. They’re open gym day for me, and I take about an hour and a half to do the amount of work I could do in 40 minutes in a group class. Oh well, it’s Sunday, right?
Also agree on vanity being a top goal of mine. That bikini… killer.
I started CrossFit with the goal to be fit and ready for anything. I dabble in a lot of different weekend activities (cycling, snowboarding, lacrosse, hiking, kayaking, etc) that I needed the closest thing to a one size fits all training program. Not only did CrossFit meet that goal, but I started really getting into it. I had to scale back when my husband reminded me that the goal was to be fit enough to do all that other stuff together, and not be too tired or sore for my weekend hobbies because I overdid it at CrossFit class.
Oh my gosh the Wednesday workout! I just got done with it and wow! Thank you! And thank you for being candid, amazing, And influential! I love the new outfit and workout posts!!
I hear you on the strength part. I’m nowhere near as strong as you are, but it’s such a mental game. I like seeing my numbers go up on my lifts, but it doesn’t matter if I have a 270# deadlift if I hate how I look in the mirror. Also, injuries suck because you can’t work to your full capacity and it still screws with you mentally. Crossfit has definitely gone from a near obsession with me to now just a means of being healthy. It’s my normal workout but I don’t sweat it if I miss a few days (although not supplementing with something else on those days I don’t go, well that’s not helping the cause much either!)
My goal is to actually get back to working out on a regular basis! I was an obsessed gym goer for many years, sometimes twice a day. But I never saw the results I wanted.
Then went to beachbody programs (P90x, Insanity) and although I got stronger, I still was not seeing results in the mirror.
So that put me in a slump and I have not worked out regularly in years! I do have to say reading your posts makes me want to run down to the local crossfit gym and get serious about working out!!
I don’t do CF, but I started Kettle Bells 2x week this spring and absolutely love it! Last year I decided that I was going squat 180# by the following November (currently at 160+). I’d already been lifting consistently for many years, but never had a solid goal. Now I do, and it’s a fun personal challenge. If I don’t hit it, that’s ok, (but I’m going to) there’s always next year. But the KBs are definitely helping my form and strengthening all those supporting muscles that I need to squat.
Hurt my back last year, been trying to come back ever since. Love crossfit, but no longer care about records or competitions. Just want to be able to move, have fun & look great. For me, lifting heavy weights isn’t important anymore, and honestly, its not my favorite thing. I love me some muscle ups & going fast. Now, my focus is on beautiful form & getting outside of the gym (SUP anyone??!!).
Thanks for posting your workouts. Very helpful when I’m bored with either my programming or main site. Did Wednesday’s workout and it was super hard… but I liked it. Finished at 31:22. Darn double unders!! Have quite a few rope burns. Hot.
Thank you so much for posting your workouts, recipes, etc. This is my first time to your blog and I’m not sure why I haven’t checked it out before! I agree with your goals – I just want to feel comfortable in my skin. I haven’t done crossfit yet but cant wait to try! Thanks for all you do!
Love your workout posts! I really like the Wednesday workout you posted and plan on giving it a go. I am training for a CF competition in September. I have done one comp before, but it was a team and this one is solo – eeek!! I am going in with an open mind and hope to just do my best and enjoy the event! By no means am I the “super strong” girl and have lots of skills I need to work on, but I like to consistently train for stuff….typically a race or comp each quarter and I like to switch it up. I ran the Boston Marathon in April and will probably do a 1/2 come late fall or early winter. I like to keep it varied to keep my body in check and learn to adapt to different workouts and training styles.