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??
Please keep this weekly post coming! It’s nice to see what other peoples workouts look like. I have a crossfit question for you. My snatch and clean are very weak. I just started but I can barely snatch the bar. How did you get good at the lifts and did you ever follow a strength protocol like a 5/3/1 ?
Snatching just takes practice practice practice!! The more you do it, the more it becomes a natural movement! And yes, I did do the 5/3/1 when I first started cf!!
We had our garage groups do your burpee/hspu/dead lift/t2b wod yesterday. That was terrible, in a good way:)! Thank you for sharing and I was no where near your time!
That’s awesome you guys did it!
I’m glad I’m not the only one who heads for baked goods after a workout–tonight I’m all about smashburger with a gf bun and smash fries. Yummmm.
Lately I’ve been taking Pure Barre classes. They have been kicking my butt!!!
I love this post! Keep ’em coming. I just started at a new box and am following the normal programming, plus some extra barbell and skill work at home. Gotta get that dang muscle up somehow…
Love that you are doing this!!! I will have to try some of these workouts out! I currently am teaching spin like crazy and trying to train for a marathon…what am I thinking? I do weights about 2x per week if I’m not exhausted!
Ahh! I can’t wait to do Crossfit! I finally convinced my husband we should join, but I have to wait until I pop this baby out first. I mean, I could probably start while 5 months pregnant, but best to hold off until I know I can train consistently, ya know? Anyway, it’s cool hearing about your workouts, I geek out on that stuff.
Yes! Love this!!!
Love that you are writing about your training regime now! Yayyyy! Finally haha. I will go hiking in Austria tomorrow for a week so I need to throw in some travel WODs, but without any weights. Guess I’ll be a master of burpees, push-ups, running and sit-ups after this trip lol. Do you have any fun traveling WOD you have been doing lately that I can try? 🙂 Have a great weekend!
I recently have been introduced to your website, and I am so glad I was!! I have been toying with the idea of going Paleo and your recipes make it so much less intimidating and I love that you added this workout tab.
YES!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Thanks for sharing. 🙂