A recap of my weekly workouts from the previous week.
Another solid week of CrossFit workouts. We started a CrossFit Endurance program at our gym that I am coaching and super excited about. If you know me or have read ETG before, you know I love some endurance/longer WODs. I am not the strongest, but like running, body weight movements, and lighter weight stuff. CrossFit Endurance is pretty much a match made in heaven for me and I’m super pumped to be coaching it!
I didn’t write it down in my fitness goals for this year, but I do want to work on my strength this year. I have been pretty stagnant in my lifts and would like to increase them a little. I squatted this week when I didn’t really have to, so that is some progress. A little progress each week can go a long way in the end. Are you working on anything particular or just overall fitness?
Sunday – rest day/trip home from Dallas and cooking ALL DAY
Monday – CrossFit City Limits Endurance workout
15 x 300m (1:00 rest)
I hate rowing. I think my slowest time was 1:17.
Tuesday – CrossFit City Limits workout
5 x (1 power clean + 3 front squats + 1 jerk)
4 Rounds for Reps:
1:00 calorie row
1:00 hang power cleans (135/95)
1:00 lateral burpees over bar
I finished with 191 reps (50+49+46+46) using 85#. This workout got hard real fast. After the second round you are smoked.
Wednesday – CrossFit City Limits Endurance workout
4 rounds (each round = 6 mins)
R1 – 800m run, max pull-ups
R2 – 800m run, max HR push-ups
R3 – 800 m run, max sit-ups
R4 – 800m run, max goblet squats (53/35)
*2 min break between rounds
I finished with 179 reps (32+40+71+36).
Thursday – CrossFit open gym workout
60 air squats
30 clean and jerks (135/95)
60 air squats
3, 2, 1, 1, 1, 1, 1 Back Squat
I finished in 20:35 using 75#. We probably ran 750m instead of 800 since we were using the open gym area. I had to go back to the gym to coach so I squatted later the day. I worked up to 165# which is maybe a PR? I haven’t tested mine in over a year. See a video here.
Friday – CrossFit City Limits workout
30 squat cleans (95/65)
30 handstand pushups
30 box jumps (24/20)
30 overhead squats
30 chest 2 bar pull-ups
I finished in 15:25 RX but doing burpees instead of chest 2 bar since I did a lot of pull-ups the previous days.
Saturday – rest day