Yep, post workout donut. Sometimes you just gotta have a gluten free sprinkle donut. Especially when my friend Katie is in her off season of training for Regionals. I like that Katie.
I’ve had some people, probably at least a whopping three, ask me to post a little more about my workouts. They’re pretty easy to find because most of the time, when I’m not traveling, I’m just following workouts from my gym CrossFit Broadway. I don’t like coming up with my own workouts unless I absolutely have to. This is pretty much the only place I like to be told what to do. I don’t have to think about much, I just turn my brain off, lift a little, breathe really hard, sweat more than I knew possible, then go home after an hour. When I started doing CrossFit 4 years ago, that was what seemed so attractive about it: you work out for less than an hour, you sweat like a wilder beast, you look great, and then you’re done. It’s awesome. So that is what I’ve stuck to for 4 years. After competing for 3 of those years, now I lift a lot lighter, I only workout once a day, and I rest whenever my body tells me to.
The more I do these posts, the more I hope to incorporate some pictures of the workouts. But I personally feel a little weird asking the coach to get a picture of me when I’m not looking like hangy dog balls, instead of paying attention to the other athletes working out. So for today, all you get is a post workout donut picture. Ugh. I suck.
So here is what last week looked like:
Sunday – made up workout with my friend Jeremy
5 Rounds For Time Of:
7 Power Snatches (115/75)
5 muscle ups for guys/3 muscle ups for girls
50 double unders
200m run
I finished in 19:54
Monday – rest day – I ate some ice cream, made some fish tacos, watched some episodes of 24. Rest days are magical.
Tuesday – regular workout in a class
Strict Press: 3-3-3 – I finished at 80#
Push Press: 4-4-4 – I finished at 115#
Push Jerk: 5-5-5 – I finished at 125#
Add weight every set (15 mins)
THEN
5 Rounds For Time Of:
10 C2B Pull Ups – I did regular pull ups
30 Double Unders
10 Push Jerks (135/95) – I used 85#
30 Double Unders
My time was 10:39
Wednesday – regular workout in a class
Hang Snatch: 3 Reps Every 90 sec for 9 sets (12 mins). Hold onto bar. Start at 70%, add as you go. – I ended up getting a 3 rep max of 115#
THEN
3 Rounds For Time Of:
200m Run
32 Wall Ball – I used a 14# ball
24 KB Swings (70/55) – I used a 45# kettlebell
16 Box Jumps (30/24) – I used a 24″ box
I finished in 14:41 with
Thursday – made up a workout with my friends Katie and Tommy
21-15-9
Burpees
Handstand push ups (to the floor with kipping)
Deadlift (225/155) – I did 125, Katie and Tommy did Rx weight
Toes to bar
rest 5 minutes
9-15-21
Burpees
Handstand push ups (to the floor with kipping)
Deadlift (225/155)
Toes to bar
The first 21-15-9 took me 12:58, the second 9-15-21 took me 14:17
Friday – rest day – I ate an apple pie pancake from Snooze, went shopping, and had sushi. Carb loading on rest days seems to be a regular occurrence. And I’m into it.
Saturday
“Whitman” – Hero workout I did in a class
7 rounds for time:
15 kettlebell swings (55/35)
15 power cleans (95/65)
15 box jumps (24,20)
I did the workout as prescribed and it took me 17:18
What are you doing for your workouts nowadays??
Love this new tab!
YAY!! So glad you are posting these!
I love this. It’s always nice to see how the fit people around you (you in this case) get there, what they do for workouts. We get to see you eat so it’s cool to see how you WOD too! I just love how you’ve diversified your blog (with the Fashion Friday etc), it keeps it interesting! Always have loved your blog. Keep it up! Wish you guys would come to AK on your book tour!
I love the idea of you updating with your workouts. As a runner who’s weight-shy I like to spy into the crossfit crowd a little to see what all you strong people are up to! Plus you have like upward of 10k recipes on this site so you’re clearly allowed to branch out at this point 🙂
Hahaha glad to hear that!
Great post, loved reading about your wods what you do on rest days. Also love that headband! Do you mind sharing where you got it?
That headband is a reebok headband
So I’m going to have to figure out the “Cross Fit” lingo to figure out what some of these things are! I am a marathoner and do spinning and yoga to stay fit but I like TRX and cross-fit like stuff. When you mention the time like 10:53, is that per set OR per workout? Because I would love a 10:53 workout but I am assuming I’m an idiot and don’t know what that really means! Thank you!
Hey Alison!! It took me a while to know all the lingo. But when I say 10:53, it was my total time if the workout! So after doing the strength, we did that workout and it took me that kind to get through it!
I follow what our CrossFit box does about 90% of the time. Lately we have been working on segmented snatches and cleans to focus on proper form at the different points during the lifts. I hve found that this has allowed me to use my hips better to get drive the bar up and drop under it faster. I also like to work on the accessory stuff or gymnastics parts of our crossfit exercises. Today for instance, I finally pulled out my first strict pull up ever. That was big since I have been doing CrossFit for 2 years. I love what we do at CrossFit Greendale here in WI, great community and we continually grow throughout our workouts!!
I belong to a local box and do the WODS there. Also do some kettlebell training and boxing. I travel a bit for work so I will sometimes drop in at a box or make up a workout for the hotel. I’m always looking for new ideas for travel WODs!
So roughly how long do you work out for each day? Do you do an intense cross fit work out for ~20mins? I need to get more active, but hate spending hours in the gym!!
The cf classes I do are an hour, so the warm up is around 15 min, strength is usually 15 min and the fast workout which is more so cardio is usually between 10-20 min
Awesome. Love it. Thanks. I’m old school, and have a hard time understanding that a person can be so fit without running. I’m inspired.