Weekly Workouts Recap

A recap of my weekly workouts from the previous week.

Happy Monday! I think I start every weekly workout post with that haha. We are in San Fran right now visiting Michael’s cousin and his fiancé. The trip started off to a rough start with our flight being delayed by 6 hours. But other than that it has been so fun! Lots of sight seeing, some cocktails, and good eats.

This week at CrossFit we tried out a new move that is going to be seen in the CrossFit Open. If you aren’t familiar with CrossFit, the Open is essentially a huge competition between every CrossFitter in the world competing to make it to the games. Even if you just started CrossFit a few months ago you can sign up for the open and see how you compare against some of the top athletes in the world, the members at your gym, or your friend that lives halfway across the country. For 5 weeks there are 5 different workouts released and you have a handful of days to do it and post your score.

So this week we practiced the burpee dumbbell step up since it is apparently going to be seen in the open. Let me tell you, being 5’2″, having 35 pounds in each hand, and stepping up to 20″ is freaking hard. I honestly don’t know if I can do more than a few in a workout. I practiced this week with 25# and that was hard enough. I have mixed feelings about the open and how it makes you feel, so it will be interesting to see what the workouts will entail. I am all about trying new things and improving your capabilities every day though!

Have you tried anything new/new movements recently?

Sunday – CrossFit City Limits workout

5 rounds:
1:00 squat cleans (135/95)
1:00 burpee DB step-ups (45/35 to a 20″ box)
1:00 assault bike cals
1:00 rest

I finished in with a total of 140 (27, 28, 28, 29, 28) reps using 85# for my squat cleans and 25# for my burpee DB step-ups.

Monday – CrossFit City Limits Endurance workout

30-20-10
assault bike calories
burpees
calorie row

I finished in 15:25

Tuesday – CrossFit City Limits workout

Back Squat: 3, 2, 1, 1, 1, 1, 1 (work up to a heavy single, not maxing out today)

10-8-6-4-2-4-6-8-10
deadlifts (225/155)
burpees

weekly challenge:
3:00 cap
35/25 assault bike cals
remaining time max abmat sit-ups

I finished in 6:02 using 145#. I worked up to 165# in my back squat and finished the weekly challenge with 54 sit-ups.

Wednesday – CrossFit City Limits Endurance workout

30:00 EMOM
min 1: 1 round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
min 2: 25 double unders
min 3: 12/8 calorie row

I completed all rounds. This was a good workout, but I thought it was going to be harder. At the end I definitely could have kept going.

Thursday – CrossFit City Limits workout

30-24-18-12
goblet squats (70/53)
abmat sit-ups
20m shuttle runs

I finished in 14:48 using 44#. This workout is mostly all running back and forth.

Friday – CrossFit City Limits workout

5 rounds for reps
1:00 row for calories
1:00 power cleans (135/95)
1:00 burpees
1:00 rest

I finished with 240 reps using 85#. I stayed consistent with 48 reps each round (about a 16 calorie row, 12 cleans, and 20 burpees).

Saturday – rest day/traveling to San Fran!