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This Week’s Workouts: CrossFit Love + Turkish Get Ups

Time for the weekly workout recap! Similar to recent weeks, I’ve been heavy on the CrossFit. I’m not sure what it is about CrossFit but I’m super hot and cold with it. I’ve been CrossFitting for over 2 years now and I think this may be the longest kick that I’ve been on since I started. The best part about it is that I’m seeing noticeable strength gains and skill improvements. I’m setting new PRs and mastering new skills. It feels pretty great. I still have no desire to lift super, super heavy or to participate in competitions but for now CF is serving as a challenging and motivating workout.

Other than CrossFit, I got several yoga practices in a a couple good runs. My body continues to feel really great with no pain/injuries. As I have mentioned time and again, I credit the variety of activities that I do along with maintaining a steady yoga practice. I’ve become more in tune with my body and what feels like the right thing for it. I’m grateful to feel this way because it’s the longest extended period of time with no nagging injury that I’ve had in a long time!

Monday

My own CrossFit workout of…

4 RFT: 

400 meter run
9 deadlifts (105#)
12 box jumps
15 GHD sit ups

This took about 23ish minutes.

Tuesday

Ashtanga + CrossFit

20-16-10 for time: 

Front Rack Step Ups (65# bar and 20″ step)
Ring Push Ups

Love, love, loved this workout because it was movements that we rarely do. I went RX on the front rack step ups at 65# and it was an awesome challenge. I can push up for days but the ring push ups really challenged me and made me sore! It took me around 9 minutes to finish.

Our strength that day was back squats at 65% x 5, 75% x 5, 85 % x 5+. I worked up to 5 reps of 135. Felt good!

Wednesday

CrossFit + Hot Yoga

20 min AMRAP:

6 turkish get ups (3 per side, used a 15 lb kettlebell)
7 box jumps (20″)
8 burpees

the-turkish-get-up(source)

Oh turkish get ups. SO HARD! They are truly a core-focused total body workout. Anytime I introduce them to clients they are mind blown by how hard they are. This was definitely the most TGUs I’ve ever done in one workout. I got 8 rounds in.

Thursday

5 mile run

Met a friend for a five mile run. I forgot how nice it is to have a running buddy. Time went by so quickly!

Friday

Hot Yoga + 2 mile walk + snatch work

I went to a hot yoga class early in the morning. Later that day I walked a couple of miles with a client. Before leaving the gym I did a little bit of snatch work with my CrossFit coach. I feel like he gave me some amazing feedback and I made noticeable technique improvements. I worked up to 75# on my power snatch.

Random day of workouts!

Saturday

3 mile run at the beach

Sunday

I took my mom down to the gym at the condos to give her a simple and basic dumbbell workout that she can do on her own. I stayed after and did a variation of my dumbbell superset workout by the pool. Felt nice to sweat in the sun!

CrossFit…love it, not so much, never tried it? 

Turkish get ups…who’s tried them!? What do you think? 

{ 26 comments… add one }
  • 1
    JennyV May 4, 2014, 9:34 pm

    Love the variety of your workouts and I’m envious of your ability to get in yoga, CF, and running! The 20 min AMRAP looked super challenging!

  • 2
    Rachel May 4, 2014, 9:36 pm

    CrossFit…love it sometimes, hate it at others. If there’s one thing that is not constantly varied about CrossFit, it is the intensity! Sometimes a girl just does not want to work that hard every day in the gym. 🙂 I haven’t done Turkish Get ups in a while. This is a nice reminder to incorporate them in my workouts more often!

  • 3
    elizabeth May 4, 2014, 9:59 pm

    Why are they called “turkish” get ups?

  • 5
    hillary | nutrition nut on the run May 4, 2014, 10:14 pm

    I LOVE Turkish get-ups!

  • 6
    Jojo @ RunFastEatLots May 4, 2014, 10:24 pm

    I’ve never tried Crossfit, but I want to!

  • 7
    Amber May 5, 2014, 12:37 am

    I’ve done two separate stints with crossfit at two different boxes and while I do love the workouts I just couldn’t make myself pay the price for it when I also have a pricy hot yoga membership. For me, it’s easy to do crossfit-style workouts at home and hot yoga is more important, so that’s what I chose. However, I LOVE doing crossfit or GPP style workouts at home. Short and sweet and intense! I do not like strength workouts to take longer than 30 minutes. Preferably around 20 minutes 🙂

    • 8
      Jen May 5, 2014, 10:22 am

      amber – i totally hear you on the cost. especially when you are trying to crossfit and yoga. it’s a lot. i agree that it’s easy to do crossfit-style workouts on your own. that’s what i love about them so much! i almost always structure my workouts around that style now. short, sweet and intense for the win!

  • 9
    Jenn@Mark My Miles! May 5, 2014, 5:33 am

    I’ve never tried Crossfit but I really want to and will have to give it a try soon. I have heard such great things about it and love reading recaps of the workouts. Hope you are enjoying your time away : )

  • 10
    Cat May 5, 2014, 6:21 am

    It’s funny I keep seeing turkish getups around the net and I want to start incorporating them but a little scared I’ll have lousy form – that graphic is a big help though!

  • 12
    Anne Marie May 5, 2014, 7:42 am

    Jen, what do you think about Crossfit for someone who is not yet in great shape? Is it something I should start after I’ve built up some strength? I tend to focus on cardio and I’ve really let me strength training go but I need to ramp that up …. just wanted your thoughts.

    • 13
      Jen May 5, 2014, 10:17 am

      hey anne marie! i think you can start crossfit at any stage of fitness…everything we do is totally scalable. the MOST important thing is finding a good gym with good coaches who will take you through the process smartly and not try to push too much on you too soon. sadly, that can be really hard to find in the crossfit world. i feel very fortunate to coach and workout at a gym that does apply these training principles and puts the safety of our athletes first.

  • 14
    Sara @ LovingOnTheRun May 5, 2014, 9:04 am

    Love all the different workouts you fit in throughout the week! Another great week!

  • 15
    Gina May 5, 2014, 9:32 am

    Hi Jen,

    I’ve dabbled on and off in yoga, strength training and cardio in individual phases for years, but never saw the desired results. Would you be able to share how you managed to achieve your physique, and whether any specific routines brought about the best results?

    Thanks! =D

    • 16
      Jen May 5, 2014, 10:14 am

      hey gina – it’s been years of trial and error and figuring out what works for me. have you read this post? http://www.peanutbutterrunner.com/finding-the-right-workout-balance-lift-run-stretch/

      a couple things to mention…first, when i started bodypump forever ago i saw the biggest difference in my body than i ever did from years of distance running. so i definitely think the strength is key. second, remember you have to stick with it and that diet is important as well.

  • 17
    DkotaGirl May 5, 2014, 9:53 am

    My physical therapist has me doing Turkish getups. I love them, but dang they’re hard, and it takes quite awhile to get in all the reps he wants me to do!

    • 18
      Jen May 5, 2014, 10:12 am

      wow, what does your pt have you doing TGUs for? i love them too but that seems like an intense pt exercise!

  • 19
    Lindsey May 5, 2014, 10:24 am

    I LOVE TGU’s! Just got a 24kg get up on both sides. Now I’m gunning for the 28kg! So fun to challenge yourself with weight. I like to pair them with kb swings for a great workout.

  • 20
    Nicki May 5, 2014, 11:23 am

    Love, love, LOVE CrossFit! I did yoga for about 6 months many years ago and just couldn’t get into it at all. And I’ve never been a runner – I’ve always been into group exercise classes (dance, cardio kickboxing, BodyPump) – plus of course the community aspect is awesome and I couldn’t have found something that fit my life and fitness goals more perfectly. 🙂

  • 21
    Kim May 5, 2014, 12:03 pm

    My trainer had me do Turkish Get Ups a few weeks ago. I’m sure I was pure entertainment for my fellow gym goers. They are a great workout but TOUGH!

  • 22
    Mary Ann May 5, 2014, 1:02 pm

    The one and only time I tried Turkish get-ups I had to go the chiropractor because I screwed my neck up so bad 🙁 That was about 3 years ago. I swore off kettlebells after that. Recently I tried them again and ended up hurting my low back. I was stupid to think I could up my weight for the one arm swings.

  • 23
    Shannon May 5, 2014, 1:11 pm

    I loooove turkish getups!! We used to do these in groups at my gym and some guys even used barbells! I stick to kettlebells for better balance, but it’s SUCH a great all body workout! 🙂

  • 24
    Amy May 5, 2014, 2:17 pm

    I love Turkish Get-Ups for a great total body move. I incorporate them into the routines for the PowerSculpt classes that I teach.

  • 25
    Leigh May 5, 2014, 2:54 pm

    I started doing CrossFit at an awesome box with great coaches around 6 months ago (and was fairly new to strength training) and loved it! I was seeing great results and worked out with some inspiring people. However, I recently found out we are expecting our second child later this year and am now facing the quasi-controversial decision of keeping it up while pregnant or going back to less intense workouts that are more easily adaptable as my body changes (BodyPump, spin, etc). We’ll see how it goes!

  • 26
    kristina May 6, 2014, 9:58 am

    i LOVE CROSSFIT. its my favorite part of the day. i used to take a lot of group fitness classes without any results. it wasn’t until crossfit that my body totally started changing, i started getting stronger, and having more fun with fitness! In addition it has totally changed my nutrition lifestyle and has helped me conquer body image issues as well as exercise bulimia and obsessive calorie counting. It pretty much has healed me completely =)

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