A recap of my weekly workouts from the previous week.
First week in the new year! I feel like I started off the year pretty strong in my workouts. I haven’t done this much CrossFit in a long time and I am definitely loving (and feeling) it. My muscles are sore and I get that ‘lay on the ground out of breathe’ feeling after a WOD. It feels good to be back doing something consistently that I love.
How was your first week back? Did you hit the gym or do some workouts on your own to avoid the madness? Now is the time of year where everyone sets goals to get in shape. If fitness is something new to you, don’t be intimidated by the gym. Everyone has to start somewhere and everyone (yes, everyone) was in your shoes at one time. Find a gym you feel welcome at or a workout you love doing so it feels fun. You shouldn’t dread going to the gym, it should be somewhere you look forward to.
Let’s make 2017 the best year yet!
Sunday – New Year’s Day/rest day
I wouldn’t say this was a complete rest day, as my friend and I each did 150 unbroken air squats. We were bet by our significant others that we couldn’t do it and they were wrong! New pair of shoes for us!
Monday – CrossFit City Limits workout
back squat
5 @ 80%
1 @ 85%
5 @ 80%
1 @ 88%
5 @ 80%
1 @ 91%
30-20-10
pull-up
assault bike cals
30-20-10
shoulder to overhead (135/95)
jumping lunges
I finished in 16:04 using 75#
Tuesday – CrossFit City Limits workout
5 x (3 front squats + 1 jerk)
*start light and work way up to max for the day
For Time
5 rounds of “Cindy”
3 rounds of “DT”
1000m Row
*One round of “Cindy”: 5 pull-ups, 10 push-ups, 15 air squats
**One round of “DT”: 12 deadlifts, 9 hang power cleans, 6 push jerks (155/105)
13:56 using 85#. I worked up to 125# in the front squat + jerk complex. Your forearms get smoked in the workout!
Wednesday – CrossFit City Limits workout
5 x 4:00 on / 4:00 off
30/20 calorie row
30/20 calorie assault bike
AMRAP 20m shuttle runs in remaining time
*score is total # of shuttle runs completed
I finished with 27 total runs (6+6+6+5+4) going RX. The bike was definitely the hardest part, especially going into running after it.
Thursday – CrossFit City Limits workout
15:00 EMOM
12 wallballs (20/14)
12 KB Swings (70/53)
I did 5 rounds of 12/12, one round rest, 5 rounds of 10/10, one round rest, 3 rounds of 10/10 using a 45# KB. This workout was horrible. I would be interested in doing it again and seeing if I could stick with 10/10 the whole time. Try to pick a number where you can do each round. Take a round off if needed, but no more than 2 rounds off. See a video here.
Friday – CrossFit City Limits workout
10-9-8-7-6-5-4-3-2-1 thrusters (135/95)
50-45-40-35-30-25-20-15-10-5 double unders
I finished in 11:23 using 75#. The way the workout works is you do 10 thrusters, 50 DU, 9 thrusters, 45 DU, and so on.
Saturday – rest day/JMU national championship football game!
are the kbs american or russian in that 15 minute emom?
They are American, but Russian would def be easier though. Let me know how it goes if you try it!