Last Week’s Workouts (finally back).
I have finally started back at the gym, and man is it going to take some getting used to. I miss my box and I miss Crossfit, but saving money is a priority right now and I can’t make myself join a different box. My box was my family and I just am not at a place to “replace” that or spend the money. But trying to do a Crossfit style workout at a regular gym is HARD! Just being at a regular style gym is weird!
Since I have a Crossfit team competition coming up in a few months, I need to keep my strength and technique up so Chayet and I have started the Wendler strength routine. I used all my old numbers to come up with my starting point but let me tell you, taking a month off really impacted my strength and I have had to adjust those numbers with certain movements. Here is a look at my workouts for last week:
Strict Press. Warm up 5/5/3 with 35, 40, 45, then 5/5/5 with 45, 55, 65 and let me tell you 65 was hard. My 1RM in strict press is 95 and I was struggling with 65 lbs! Talk about a check for your ego! But, I believe in the system and the routine and I’m excited to share my progress over the next four weeks and my GAINS! For a metcon after our strength, we did 21-15-9 of Double unders and burpees. Well, we actually ended up doing 20 double unders each round and 21-15-9 for burpees. It killed me. Burpees always suck!
Deadlifts. Warm up 5/5/3 with 95, 105, 115 and then 5/5/5 with 135, 155, 170. I got through these fine but the last round was tough. It was nice to see myself NOT struggle as bad as I had with the strict press, even though it was still difficult. For a metcon, we did tabata push ups and kettlebell swings. 4 minutes each, 20 seconds on, 10 seconds off. I ended up doing the push ups on a box (so weak, I know) and used 35 lbs. for the KB swings. I felt really strong with the KB swings, but very weak on the push ups.
AMRAP for Ronin at Crossfit En Fuego. I did a fundraiser event for my friend Jenny – the bad ass woman behind Metamorfit. Her son, Ronin, has autism and she put on a charity event to raise money for Autism Speaks.
It was a fantastic event and a TOUGH WOD. It was a 30 minute partner AMRAP. While one partner ran 400 m or rowed 500m, the other partner started on the strength movements. 20 reps each of the following movements: shoulder to overhead (95 lbs. for the guys/65 lbs. for the ladies as RX), knees to elbow, pull ups or ring rows and lunges. Once the partner running or rowing was done, they switched places. The person doing the strength work then ran or rowed while the other started where the other left off on the strength.
Since I showed up alone, I was paired with an En Fuego member and we got set up and ready to go. She started on the rower and I started with the shoulder to overhead. Surprisingly, after all the time off, I was able to bust through all 20 at 65 lbs. unbroken. Also surprisingly, I was able to string the knees to elbow more than just one at at time – at first. I was breaking them up into sets of 5 until I started to feel my hands yell at me. Then I just did them in singles from there on out. I feel bad for my partner since it seems like we rotated at the same spot every time. I think she only did lunges and shoulder to overhead along with the row the entire time. And I did all shoulder to overhead, knees to elbow and ring rows. Oh well, it was a great workout and I was DEAD at the end!
I was honored to take part in this event and honored to do my part in raising awareness for Autism and raising funds for Autism Speaks. Ronin is a very special little boy and this was a great event! Thanks to Denise for coming out to show her support and take some awesome pictures for everyone!