Weekly Workouts

Here is a list of what I have been up to for the past week or so.  I am very proud of how this month is shaping up and it is encouraging to see continued progress.  I feel great and seeing improvement makes me happy – that is a win/win!

January 11, 2013 – Crossfit.  Strength was front squat & jerk.  WOD was a 10 minute AMRAP of 7 C2B (chest to bar) and 7 thrusters (65 lbs.), rest 2 minutes and run 800 m for time.  My time was 17:37 and I completed 6 + 8 rounds.

January 12, 2013 – off

January 13, 2013 – Ran/walked 3 miles.  The hubs and I were lucky enough to watch our friends boys overnight for them and we took them out for a bike ride.  I only have a road bike so I decided to run/walk along with the younger boy – got my workout in for sure! He and I did a total of about 3 miles (the hubs and the older boy did more).

January 14, 2013 – Crossfit.  Strength work was thrusters (3, 3, 2, 2, 1, 1, 1) and I worked my way up to 110 lbs. for 1 as my new PR and 1RM.  The WOD was for time: two rounds of the following: run 500 m, 20 pull ups, 20 front squats (75 lbs.), 20 toes to bar, 20 power cleans.  This is one of the first times I have done a workout RX (prescribed weight).  My time was 27:30.

January 15, 2013 – Crossfit.  I was short on time so I only did a little rope work before jumping right into the WOD.  The WOD was a total of 4 rounds with 1 minute rest  after 2 rounds.  15 KB swings (45 lbs), 10 hanging power snatch (55 lbs), 50 DU (200 singles).  My total time was 23:25.

January 16, 2013 – off

January 17, 2013 – off

January 18, 2013 – Crossfit.  The strength was your choice – either strict press or front squat OR bear complex.  I chose Bear Complex and it was tough!  I warmed up with 45 lbs. and then did the following for the bear complex: 7 x 65 lbs, 7 x 70 lbs, 7 x 75 lbs.  The WOD was Cindy: 20 minute AMRAP of 5 pull ups, 10 push ups, 15 squats.  I did 12+5+9 (completed 12 full rounds plus 5 pull ups and 9 push ups) and did NOT use a band for the pull ups! I did the push ups from my knees though (need so much work on my push ups).

January 19, 2013 – off

January 20, 2013 – Ran 3.09 miles, walked .84.  I have not gone for a run, aside from the running in a WOD in almost a month.  I have some races coming up and decided I needed to get in some miles.  As much as I wanted to just go out and run, I figured I would end up sore or injured if I did that so I took this run very slow.  After a warm up, I ran a mile (9:05) then recovered for .10, ran .5, recovered for a .10, ran .5, recovered .10 and finished off the run with another mile + (8:45) for a total of 3.10 running, .84 walking/recovery.  I was happy with how I felt and was itching for more but glad I kept it conservative for my first run in some time.  Best Damn Race is my first race of the year (10k) and I’m looking forward to it!

January 21, 2013 – Crossfit.  You will notice I have no time for this WOD and that is because I had to stop and “tend” to something during the WOD and just didn’t count my rounds because of that.  **WORD OF ADVICE – Softcups are NOT “heavy lifting” approved.** The strength portion of the WOD was strict press.  The WOD was 12 minute AMRAP of 5 power cleans (95 lbs), 7 Toes 2 Bar, 9 Wall Balls (14 lbs).  The finisher was an 800 m run and 400 singles (or 100 DU) for time – 7:34.  Great workout – but I felt off the entire time – just one of those days.

Thanks for the pictures Steven!

January is looking good so far!  I hope you are sticking with your workouts and clean eating!