A recap of my weekly workouts from the previous week.
Happy Monday! How was your weekend? Michael was out of town at a bachelor party and most of our friends were out of town as well so my weekend was pretty chill. I did some killer workouts, tested (and failed) a few recipes haha, did some blog work, and just relaxed. It was just want I needed since the next few weeks are going to be pretty insane with traveling.
This past week was pretty solid for me workout wise. While some of my WODs didn’t feel the best (I felt tired and slow), my strength is feeling really good. My friends and I are doing the Iron Belle at the end of the month so I have been really focusing on my strength, which isn’t my strong suit.
Previously my clean max was 125# and I have to do that 7 times in the comp. So I’ve been doing lots of squatting along with some cleans, snatches, and HSPUs. Well it has definitely been paying off as I did 125# 7-8 times on Friday morning and it didn’t feel that bad!
One thing that has also been helping me lately is believing in myself. My coach told me to visualize myself making the lift before I try it. See yourself hitting it and know you can do it. Previously I have always been in my head. “Oh this is close to your 1RM, this is too heavy, you won’t hit it.” Shit like that is never going to get you anywhere. Having confidence and believing in yourself is more than half the battle. Act like you are the strongest person out there and know you are capable of the work ahead. If you believe in yourself, you will be capable of so much more!
Sunday – rest day
Monday – CrossFit City Limits workout
strength work with programming from my coach
12:00 AMRAP
7 overhead squats (115/85)
10 toes 2 bar
200m run
I finished with 4 rounds + 20m using 75#. I did not feel good during this WOD, not sure what it was.
Tuesday – CrossFit City Limits open gym
8:00 EMOM
1 squat clean + 1 front squat – work up in weight
for time:
600m run
2 rounds of DT:
12 deadlifts (155/105)
9 hang power cleans
9 push jerks
600m run
2 rounds of DT
600m run
2 rounds of DT
600m run
I finished in 24:18 using 95#. Felt horrible on this workout too – my energy was just not there. I worked up to 125# in my cleans which I was happy about though.
Wednesday – CrossFit City Limits workout
for time:
90 double unders
9 muscle-ups
9 KB squat clean thrusters (53/35)
80 double unders
8 muscle-ups
8 KB squat clean thrusters
70 double unders
7 muscle-ups
7 KB squat clean thrusters
I finished in 11:41 doing pull-ups and ring dips and using 30# dumbbells
Thursday – CrossFit City Limits open gym
competition training
strength
clean (and jerk if you are doing it in the comp)
5-3-1-1-1-1-1
for time, team of 4:
500m row – everyone does the row at once
80 handstand push-ups – partner holds handstand
40 squat cleans (125#) – alternate
80 toes 2 bar – partner hangs from the bar
40 push press (95#) – alternate with sets of 10
We didn’t time the workout, but I hit 125# in my squat cleans a bunch of time, which was awesome for me!
Friday – rest day
Saturday – CrossFit City Limits open gym
strength work with programming from my coach
5 x 4:00 rounds
20 assault bike cals
20 kettlebell swings (70/53)
20 burpees
rest the remaining time in round
We scaled slightly and I did 15s for each round. Was definitely a good one.
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