Weekly Workouts Recap

A recap of my weekly workouts from the previous week.

Happy Monday! This past week was a pretty kick ass week of workouts! Lots of tough workouts in there, a rest day, and new accomplishments! Did you do the CrossFit Open workout? I briefly talked about it the other week, but it’s a time where the whole CrossFit community does the same workout once a week for 5 weeks in hopes to make it to the CrossFit Games. Well this week’s workout included bar muscle-ups. I have only done one bar muscle-up before, and it was last year in the Open. I haven’t practiced at all since (whoops).

I went into 17.2 thinking I wasn’t going to get another one. I mean I haven’t even attempted one in a year. Well I ended up getting 2!! I was so pumped. You can see a video here. You an just see the excitement in my face.

That video and the Open is what CrossFit is all about. Trying things you haven’t tried before (or in a long time). Going out of your comfort zone to see if you can be better. Having the support of the community around cheering you on. There is no way in hell I would have tried that by myself. Or gotten on top of the bar without everyone cheering me on. CrossFit gets a bad rep sometimes, but it is those things that what it is about. That is what we live for.

Sunday – CrossFit City Limits workout

3:00 AMRAP
3 power cleans (135/95)
3 front squats
3 push jerks
3:00 REST
3:00 AMRAP
3 power cleans (155/105)
3 front squats
3 push jerks
3:00 REST
3:00 AMRAP
3 power cleans (185/135)
3 front squats
3 push jerks

I finished with 4 rounds (85#), 3 + 1 clean (95#), and 1 + 2 jerks (105#). I was pretty sore after my workout on Saturday, so just did this at an easy pace.

Monday – CrossFit City Limits Endurance workout

interval 1:
:30 row/:30 rest x 5
2:00 air squats
interval 2:
:30 row/:30 rest x 5
2:00 push-ups
interval 3:
:30 row/:30 rest x 5
2:00 sit-ups

I finished with 80 air squats, 46 push-ups, and 76 sit-ups.

Tuesday – CrossFit City Limits workout

Clean & Jerk: 10:00 to work up to 90%, then 3×1 @85%, 3×1 @80%

3 RFT:
400m run
21 hang power cleans (115/80)
18 step-back lunges (115/80)
21 push-ups

I finished in 13:57 using 75#

Wednesday – CrossFit City Limits workout

16:00 EMOM
min 1: 7 deadlifts (185/135) + 7 box jumps (24/20)
min 2: 15/12 calorie bike
min 3: 7 wallballs (20/14) + 7 C2B pull-ups
min 4: 15/12 calorie row

I finished all 16 rounds RX. This workout got real hard in the third round.

Thursday – CrossFit City Limits workout

6 x 4:00 rounds (4:00 rest)
400m run
10 toes to bar
max burpees in remaining time

I finished with 174 reps (29, 30, 29, 29, 28, 29) RX

Friday – rest day

Saturday – CrossFit City Limits workout

CrossFit Games Open 17.2

12:00 AMRAP
50′ dumbbell walking lunges (50/35)
16 toes to bar
8 dumbbell power cleans (50/35)
50′ dumbbell walking lunges
16 toes to bar
8 dumbbell power cleans
50′ dumbbell walking lunges
16 bar muscle-ups
8 dumbbell power cleans
50′ dumbbell walking lunges
16 bar muscle-ups
8 dumbbell power cleans

I finished with a total of 80 reps  RX (2 bar muscle ups!!)