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
(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?
