Weekly Workouts – accountability is key

You may find these posts long and boring – and I’m sorry if you do – but bear with me.  This keeps me accountable and keeps a record for me to be able to always go back to! January has turned out to be an excellent start to the year as far as my workouts are concerned.  If every month looks this good – this year is going to be amazing!  And as of this morning, January 31 – I reached my January weight goal: 158.  Can you believe that a few months ago I was down to 152?! But I digress….not going to get into that now!  Here are my workouts for the past 9 days:

January 22, 2013 – Crossfit.  Strength was deadlift and I actually did this portion after I did the actual WOD so I didn’t push it and try to get a PR.  Here was the weights for each round: 95 x 3, 155 x 3, 175 x 3, 185 x 3, 190 x 3, 195 x 3 and 200 x 3.  My PR is 235 and I knew after this workout that I would never get to that number – the 200 for 3 was tough enough!  The WOD was 4 rounds for time of the following: 200 m run, 10 push-ups, 10 pull-ups, 10 body weight dead lifts and 10 kettle bell swings.  I did the push ups from my knees, did not use a band for the pull ups, used 155 lbs for the dead lifts and used 53 lbs for the KB swings.  My time was 21:30.  I REALLY need to work on endurance and push ups!

January 23, 2013 – Crossfit.  Strength work was back squat and again I did it post WOD and because of that I kept the weight really low.  Here were my rounds and weight: 55 x 4, 65 x 4, 75 x 4, 80 x 4, 85 x 4, 90 x 4, 95 x 4.  The WOD was for time: 20 burpees, then 7 rounds of 10 ring rows and 10 back squats, then 20 more burpees.  I used a white band for the dips and used 65 lbs for the back squats. My time was 13:23. The finisher was prowler pushes.  I did 2 at 260 lbs and 4 at 140 lbs.

January 24, 2013 – OFF.  I had a much needed “me” night and got my hair done!

January 25, 2013 – Crossfit.  Front Squat Friday! Strength was front squat and I did the following: 65 x 5, 85 x 5, 95 x 5, 105 x 5, 115 x 5.  ”Angie” was the WOD – one of the Crossfit Girls workouts.  It’s for time of 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats.  You can break it up however you choose and so I did 10 rounds of 10 and my time was 22:39.  Push-ups are my downfall.  I do them from my knees and I still struggle so much with them!  I did this workout trying to NOT use a band for the pull ups and for almost every round, I did not use a band.  Toward the end, I did use the smallest band for a couple but out of the 100 pull ups, I used a band for less than 10 total! That is huge for me, but also adds time.  My hands paid dearly for this workout (all my fault for terrible hand care lately).

January 26, 2013 – Crossfit.  Saturdays are partner WOD’s and I had the best partner! It’s so much fun working out with a guy (or anyone way better than you) because they push you so much more!  The workout was Girls Gone Wild and consisted of three of the Crossfit Girl WOD’s: Grace, Isabel and Diane.  In between the rounds, each partner had to do 5 tire flips and a shuttle run – super tough workout!!!  Grace is 30 clean & jerks – I used 65 lbs., Isabel is 30 snatches – I used 65 lbs., and Diane is 21-15-9 of Deadlifts and hand stand push-ups – I used 115 lbs for the dead lifts and did banded hspu.  I only made it through this workout because of my partner….and taped up hands!

January 27, 2013 – rest day

January 28, 2013 – sick, therefor a mandatory rest day – my puppy watched over me throughout the day – creepy pic, right?  She enjoyed my being home from work since she got to be inside all day – spoiled dog!

January 29, 2013 – still sick so another rest day – killed me to miss another workout!  I worked a half day and employed several things to help kick the mung I had hanging around – plenty of water, EmergenC, Ricola and fresh beet/carrot/apple juice!  I also did some hand care and check out how much better those hands look now!!!

January 30, 2013 – Crossfit.  Strength was weighted push ups and as I have already stated – I suck at push ups.  I can do a couple full push ups but for the WOD’s I have to do them from my knees.  So for this strength, I did them from my knees and only got to 35 lbs.  I failed at 45 lbs.  The WOD was one of the prior open WOD’s – “11.2″.  It was a 15 minute AMRAP of 9 deadlifts (135 lbs), 12 HR push ups (which I just realized I did not do as hand release during the WOD…oops), and 15 box jumps (20 inch tire).  I completed 6 rounds plus 2 DL.  *I have to give credit for this amazing shirt I got from Jenna with Abundant Heart Apparel - please check out her Etsy shop and support her!

Is it just me or did January fly by?! I keep saying this, but I really need to add more running back in to my routine.  I am loving Crossfit so much that given the option, I choose that over running, but I do miss my runs.  I just need to get my butt out of bed in the morning and do them before work.  Maybe that will be a goal for February – run 2 x a week before work.  Check back to see if I keep up with it and call me out if I don’t – PLEASE!