Weekly Workouts Recap

A recap of my weekly workouts from the previous week.

This week was one rough week of workouts…both physically and mentally. Monday started off with Murph and then Friday we did Fran. If you are familiar with CrossFit, you know those are two workouts that are pretty rough. And they are at the opposite ends of the spectrum…one is a longer steady pace WOD, while the other is a short (as fast as you can go) sprint.

Even though I PR’d on both of them, I still felt a little disappointed with my performance, specifically with my performance on Fran. A lot of the time we have high hopes for ourselves and sometimes were don’t reach them and feel really let down. Even though I beat my time, I wanted to do better. My butterfly pull-ups weren’t flowing like I wanted to, so I had to do more sets than I wanted and even do some kipping pull-ups. I just felt off.

But we need to put things into perspective. Not every workout is going to be our best or go exactly how we want it. My body was pretty tired from the workouts I had already done in the week. I had spent the day meal prepping. It was Friday evening. All of these had a part in my performance. I am not trying to make excuses for myself, but I need to remember not every day is going to be my best day or a PR day.

I train hard week after week. I eat according to my training to perform my best. Some days are going be better than others and I need to remember that. I should be grateful that I am able to workout at such an intensity. That I can make it to the gym 5-6 times a week. That my body is capable of doing CrossFit workouts. It’s easy to get caught up in the daily grind of things, but we need to remember the big picture of why. Working out brings me happiness and keeps me sane. Yes PR’s are nice week after week, but I’ve been CrossFit for 5 years and sometimes a PR isn’t going to happen.

Sunday – rest day

Monday – CrossFit City Limits workout

“Murph”
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*partition the pull-ups, push-ups, and squats as needed

I finished in 33:50 RX (no weight vest) which is a PR! I split up the reps by doing 5 pull-ups, 10 push-ups, and 15 air squats for 20 rounds.

Tuesday – rest day – sore from Murph

Wednesday – CrossFit City Limits workout

5 x (1 power snatch + 1 snatch)
*increase in weight each set

4 RFT:
21/15 assault bike calories
18 wallballs (20/14)
15 KB swings (53/35)
12 burpees

I finished in 14:21 RX. Can’t remember what I did for my snatch…maybe 80 or 85#. I was still pretty sore from Murph but wanted to get moving and help loosen up my muscles.

Thursday – CrossFit City Limits workout

pose running drills

Partner WOD
3 RFT:
200m run
400m run
600m run
*each person runs all three distances each round. Partner A runs 200m while Partner B rests, then Partner B runs 200m while Partner A rests. Partner A then runs 400m while Partner B rests, etc.

We finished in 32:45

Friday – CrossFit City Limits workout

5 x (clean high pull + power clean + clean & jerk)
*increase in weight each set

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

I finished in 4:26 RX, which is a PR. I think I worked up for 115# in my cleans.

Saturday – CrossFit City Limits workout

3, 2, 1, 1, 1, 1, 1 snatch
3, 2, 1, 1, 1, 1, 1 clean & jerk
*work up in weight each round

3 RFT:
15 assault bike cals
15 burpees
35 double unders

I finished in 8:45 and worked up to 85# in my snatch and 120# in my C&J.