Happy Fitness Friday!! I hope everyone has had a marvelous week! I’m so looking forward to a weekend of relaxing and seeing my family. My parents haven’t been to visit in a long time and actually, my step dad hasn’t seen my apartment at all! Needless to say I’m really excited for them to visit. This week has been a bit of a whirlwind. My coaching schedule at the gym was different since I offered to switch some classes with other people. Its crazy how off everything feels when your schedule changes! Thankfully I was still able to get a few posts up, one to honor National Waffle Day! If you guys haven’t yet, you definitely need to make these Paleo Cinnamon Waffles. I’ll definitely be making these again, probably Sunday morning! I also wrote a piece about transitioning from vegetarianism . Even if you haven’t tried vegetarianism, I talk about my transition into Paleo and how it really helped change my life. Make sure to check it out! Ok now onto the good stuff, my weekly workouts!
Saturday- Mustache Barbell Bash!
Today our gym, CrossFit Blue Ash, participated in a local competition. There were teams of 4, 2 males and 2 females that completed various workouts throughout the day. I will list the WODs (workouts) below.
Event 1: #TeamWorkMakesTheDreamWork
Time Cap: 15mins
10 synchronized burpee over log
Run to first horse hurdle and carry log over hurdle
Synchronized lunge with log with second horse hurdle
Carry log under horse hurdle without it touching the ground
Run to Rig and complete 10 synchronized squats, switching log overhead
18 Rope climbs
Then work your way back down the field completing the same tasks.
This was different and interesting! This really forced us to communicate as a team and work together.
My teammates and I during the synchronized squats
Event 2: #TheMustacheDash
Time Cap: 15 mins
One team member sprints length of field (probably around 100m), over horse hurdles to rig
Complete 30 wall balls to target and sprint back to tag team member.
Event is over when all 4 team members have completed the task.
This was fast and fun! Wallballs were tougher than expected and I thought my legs were gonna give out on the second run.
Event 3: #TheLadyTickler
Time Cap: 20 mins
In a ten-minute window, two females complete 100 thrusters at 65#, as quickly as possible. With the remaining time, both females establish a 1RM thruster. At the 10 minute mark, the men will do the same workout using 95# for 100 thrusters.
This was also pretty fun! I like thrusters so these felt breezy. I ended up PRing my 1RM at 165# too!
As you may have seen on Instagram, I decided to run 3 miles on Sunday. This was both a good and bad idea. I hate running and since I was pretty sore, the actual run super sucked. However, I definitely think it helped work out that soreness.
“2015 Games Couplet”
15-10-6 reps for time of:
2. Strength: Quickly work up to a heavy single snatch balance then quickly work up to a heavy single squat snatch
This was our scheduled WOD for the gym but since my shoulder has been acting up, I did the stuff listed below.
4×10 back squats, I used 155# here
- Mid Line Work
20 weighted sit ups with feet anchored (I used a 25# metal plate)
30 Hip extensions
This was done as a super set with 2-3 minutes rest in between rounds. I really just wanted to move and not get too crazy. These hip extensions REALLY fired up my hamstrings!
4×10 Back Squat, climbing
Since I had done 4×10 back squats the day before I did 4×3 front squats with a 3 second pause in the bottom with 155/175/185/205
“Black and Blue”
10 Power Cleans, 135/95
I was unsure of how this WOD would go, especially after watching 2 classes do it before I did. It’s one of those that you just need to keep moving. I ended up a little slower than I wanted but really happy overall! This took me 5:35 with 95#
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups (I did ring rows)
5×5 Front Squat
Even though I did front squats yesterday I decided to just do these anyways. I got 4R and 2 box jumps on the AMRAP.
Have you guys tried Formula O2 yet?! This stuff is awesome and has no artificial ingredients!
One of our coaches at CFBA is a chiropractor and he worked wonders on me! Already feeling better after our session today. If you’re in the Cincinnati area, make sure to check him out!
5 Rounds for time of:
5 Unbroken Strict Press (I used 75#)
20/15 cal Row (Males 20 cals, females 15 cals)
25 Abmat Sit ups
Rest 1 min between rounds
A. Heavy 2-rep Front Squat, I’m hoping to get around 225# here
B. 3×10 Back Squats, same weight for every set, I used 155# on Monday so hopefully I can get that or a little higher!
C. 3×2 Pausing Clean Pulls
5x300m, 1 minute rest, last time we did these all my rows took about 1 minute and 8 secs so I’m hoping to stay around that time! Consistency is key 🙂
Saturday– I recently decided I need to get my shoulders stronger. Besides CrossFit, I’m going to add in some more body building style stuff to isolate my muscles and hopefully build some strong as shit shoulders!!
Wide grip pull downs, 15-12-10-10
Close grip pulldowns, 15-12-10-10
Bent over dumbell rows, 12-10-8
Bent over row 3 sets of 10
Seated bent over rear delts, 12-10-10