Weekly Workouts Recap

A recap of my weekly workouts from the previous week.

Happy Monday! Hope you had a nice and enjoyable weekend. Another tough week of workouts went down for me. The programming at my gym has been pretty solid lately – and pretty brutal. We have done a lot of benchmark WODs lately, which is nice to see if you have improved since the last time you did them.

I used to hate these kind of WODs – short and fast. Like go as hard as you can for 3 minutes. How can you get a good workout done in 3 minutes?! Well trust me, you can. Your lungs are pretty much on fire afterwards. While these kinds of workouts still aren’t my favorite, I have grown to like them. They are more about the mental game in my opinion. Your body can do the work, it’s your mind that is telling you otherwise. You need to block out those feelings and push past your comfort zone. Holding onto the bar for 1 more rep that you thought you could, doing 2 more pull-ups, taking a shorter rest than normal. I think it’s good to test your mental game every now and then and get comfortable with being uncomfortable.

Have you tested your mental game lately?

Sunday – rest day

Monday – CrossFit City Limits workout

5 x 1:30 rounds:
2 x (1 snatch high pull + 1 snatch)

5 rounds for reps:
1:00 row for calories
1:00 power snatch (95/65)
1:00 burpees
1:00 rest

I finished with 213  reps RX (45+43+42+42+41)  and worked up to a 85# snatch. This workout was really tough.

Tuesday – CrossFit City Limits workout

Front Squat
3@80%, 3@83%, 2×3@85%, 2×2@88%

“Grace”
30 clean & jerks (135/95)

I finished in 3:09 using 85#

Wednesday – CrossFit City Limits workout

Advanced:
4 rounds of: 5 strict chest to bar pull-ups + 5 chest to bar pull-ups + 3 bar muscle-ups
*try to go unbroken and not drop off the bar if possible

All Levels:
4 rounds of: 5 chest to bar pull-ups + 5 pull-ups
*try to go unbroken and not drop off the bar if possible

3 RTF:
600m run
16 deadlifts (225/155)
60 double unders

I finished in 14:34 RX

Thursday – rest day

Friday – CrossFit City Limits workout

20:00 AMRAP
12/9 assault bike calories
12/9 calorie row
12 thrusters (65/45)
*alternate full rounds

Accessory work:
tabata weighted planks

We got 8 rounds plus 3 thrusters

Saturday – CrossFit City Limits open gym workout

“Filthy Fifty”
50 box jumps (24/20)
50 jumping pull-ups
50 kettlebell swings (35lb / 25lb)
50 walking lunges
50 toes to bar
50 push press (45lb / 35lb)
50 good mornings (45lb / 35lb)
50 wallballs (20/14)
50 burpees
50 double unders

I finished in 21:49 RX