Weekly Workouts Recap

A recap of my weekly workouts from the previous week.

Everyone works out for different reasons. Whether it be to get in shape, lose weight, feel better physically, they enjoy it…the list can go on. For me I have grown to love working out (I didn’t always) — I like seeing myself get better week after week, challenging myself, and it makes me feel good mentally and physically. I think that most people that workout like to see themselves improve. It shows you that your hard work is paying off and you are accomplishing your goals.

This week the CrossFit Open WOD was a workout we did last year. One year later, same workout. A really easy way to see how you improved your fitness over the year, right? Well yes and no. If you have been training consistently over the past year the same way you have been for the past few years, then yes, this would probably be a good test to see if you improved.

But there are a lot of factors that can play a part in this. You could have different fitness goals, your training might be different, you could be focused on different things in your life, you could have even slept like crap the night before you did the workout…it really can be a lot of things. I really wouldn’t get too caught up in the numbers of the workout. If you barely beat last year, think about other positives that might have occurred during the workout.

For me, I didn’t beat my score from last year, but I used more weight. That alone makes it totally fine for me. I also felt really good in my rowing and wallballs, which is a huge improvement from last year. I know I have worked hard over the past year and one workout isn’t going to tell me otherwise.

I love this quote and I hope you remember it from time to time when you get in the trap of comparing yourself, either to other people or yourself — “comparison is the theft of joy”.

Sunday – CrossFit City Limits open gym

5×3 front squat

Tabata:
deadlift 135#
hang power clean 95#
front squat 65#
push press 45#
*we rested about a minute or so after each movement

This workout gets real hard real fast. Especially the cleans and the push press. I did the prescribed weights except used 85# for the hang power cleans.

Monday – CrossFit City Limits Endurance workout

row:
1:00 row – 1:00 rest
2:00 row – 2:00 rest
3:00 row – 3:00 rest
4:00 row – 4:00 rest
3:00 row – 3:00 rest
2:00 row – 2:00 rest
1:00 row – 1:00 rest

Tuesday – CrossFit City Limits workout

5×3 back squat (start at ~85%)

3 RFT:
80 double unders
40 calorie row
20 strict press (85/55)

I finished in 19:45 using 45#. Def not my best workout, but a workout nonetheless. I used 140# for my back squats.

Wednesday – CrossFit City Limits workout

16:00 EMOM
Minute 1: 15 SDHP (75/55)
Minute 2: 15 wallballs (20/14)
Minute 3: max calorie assault bike
Minute 4: rest

I finished with 61 reps RX (15, 16, 15, 15). The real workout is the assault bike.

Thursday – rest day

Friday – run

maybe ran 3-3.5 miles at an easy (aka slow) pace

Saturday – CrossFit City Limits workout

CrossFit Games Open 17.4

13:00 AMRAP
55 deadlifts (225/155)
55 wallballs (20 to 10’/14 to 9′)
55 calorie row
55 handstand push-ups

I finished with 174 reps RX (9 HSPUs). Last year I got 186 using 135#.