Quick Sunday night check in with the weekly workout recap. I did a little of everything (as usual) this week but nothing crazy. As I’ve mentioned about a million times before, I don’t plan my workouts. I just monitor how I feel day-to-day and do whatever it is that fits best with my schedule and that my body is feeling up to.
After a week of rain, we had gorgeous weather in Charlotte this week…70 and sunny. I soaked it up with a few good runs.
5 mile run + strength
10 back squats (75#)
10 pull ups (strict, band assisted)
10 sit ups (holding a 30 pound weight)
And then 50 unweighted sit ups to finish it all up.
This was a really amazing workout combo. It was such a beautiful day and I felt so energized and happy. I wrapped it all up with a chocolate protein shake from Premier Protein. At only 160 calories and 30 grams of protein, they pack a great post-workout punch.
3 mile run + hot yoga
3 mile run
3 mile run
Strength + CrossFit
10 deadlifts (95#)
120 ab mat sit ups
WOD for time:
40 burpee box jumps
50 pull ups (kipping)
60 push press (45#)
70 back squats (45#)80 double unders
This WOD was pretty monumental for me. I first did it in Augst 2013 and it was the first double under WOD I ever RX’d. The crazy thing is that it took me 25 minutes to finish in 2013 and on Saturday I finished it in a little over 18…and that’s including a 1-2 minute break that happened when I smashed the bar into my chin on the first set of push press and was left bleeding from my chin and from biting my tongue. It didn’t feel great but also wasn’t bad so I kept going. I am not coordinated. This is up there with my pull up head to bar injury.
While I wouldn’t call myself a die-hard CrossFitter, the style of workout has made me so much fitter, faster and stronger…that I can never deny.
My practice was feeling stagnate so I set a few new goals for myself. First is pressing to handstand from crow pose (not even close…I need to post a progress video to show how not close I am for my own tracking.)
And second is floating forward from down dog with more grace and ease. I’ve been able to float forward with bent knees for a while but it’s time to take it to the next level. This video shows part of the down dog, float to pike press handstand that I’ve been working on. It’s CRAZY how much harder it is to keep your legs straight throughout. So much core engagement.
Any current yoga poses, arm balances or inversions you’re working on? Or new fitness goals?