At the listed time intervals you will stop and complete each assignment.
@ 5min- 5 push ups, 5 Air squats, 5 V-ups
@ 10min- 10 Lunges, 10 Pikes, 10 Calf raises
@ 15min- 15 Sit-ups, 15 Shoulder taps in push-up position, 15sec drink of water
@ 20min- 20sec wall sit, 20 Leg swings each leg, 20sec low squat hold
I don’t do cardio machines. But, I figured I could do this because it was all broken up. I didn’t plan on being the entertainment for people on the other cardio machines. Every few minutes they’d stare at me as I got off the elliptical and did something odd before getting back on.
Workout #1- 4 rounds
10 Bent over rows
8 Seated shoulder press (dumbbells)
10 Pec flies – I used 15 lb weights for all these
Workout #2- I realize how much you will most likely hate me after this one, but
humor me with 4 rounds of this anyways. 🙂
:30sec Handstand hold against wall (use wall climb techniques to get up as high as possible)
20 Lunges holding 25lb+ weight plate overhead
Ok, I fell apart on that one. I only did it twice because my shoulders were dying and I was falling out of the handstandish-thing I was doing.
30-20-10-5 of Back squats
***Work your way up in weight increasing the most after the set of 20. Rest
well between sets!
I went to the gym to do this. I used the Smith machine which I love. It pretty much holds the bar for you. The bar is attached to two posts. It slides up and down those posts. My fear in doing squats is that I’m going to fall backwards when I get low. You can’t do that with this machine so I can squat really low. Now I am super sore because I get more range of motion than I’m used to. Also, the bar on this machine is padded. Best invention ever. I’ve had lots of bruises from the bar especially on front squats.
Workout #2- Complete 5 rounds of the following.
– 8x each side Single arm snatch using kettlebell or dumbbell – That is taking the weight from the floor to overhead in one movement. I did 15 lbs.
– 10x Bent over row
– 8x Pike push ups
Workout #2: 5 sets/rounds
– 8x Overhead tricep extension – 10 lbs
– 10x Bicep curls (slow) – 15 lbs
– 8x Dips
Core: 3 rounds
– 12x Windshield wipers (lay on your back with your legs straight up and together. Arms should be out to side and palms on the ground. Using your abs and arms for support, twist your legs from side to side letting them come close but not touch the floor)
– 12x Leg lifts (same position, just straight up and down)
– 20x Butterfly sit-ups
Workout #1: Swim 3 laps of each stroke.
Back stroke, legs only (use kick board)
Breast stroke, legs only (use kick board)
Back stroke w/o kick board
Breast stroke w/o kick board
Workout #2: 3 rounds
:60sec Tread water
10 Dips using the side of the pool (in water) – I did 20 because I remembered this wrong.
20 Flutter kicks holding the side of the pool
FOR TIME–Aim for 20min or less!
1/2 mile run
50 Jump ropes – So of course I couldn’t find my good jump rope and I had to pretend
40 Air squats
30 Walking lunges
10 Kettlebell figure 8’s – I used a 15 lb weight and passed it around and between my legs in a figure eight.
I did it in 11:15. This is the kind of workout that I didn’t mind at all doing by myself but would have dreaded doing as a group. I can run a half mile with no problem if I just let myself be slow. I would have been miserable if I had been trying to keep up with a group of very speedy people.
This was a cardio workout day in the pool. Jog five minutes in the shallow end of the pool. After the first 5 minutes do 50 flutter kicks holding onto the side. Jog five minutes. Swim 1 length breaststoke. Jog five minutes. Rest 30 seconds. Jog five minutes. Tread water 60 seconds. Jog and then swim 1 length backstroke.
My advice for this one? Pool shoes. I didn’t have any and I got massive blisters on the balls of my feet from running on the tile.
Warm up – Do 3 times
20 mountain climbers – From plank position touch knees to elbows one at a time
20 squat jumps
Workout 1 : 8 sets of 8 reps of back squats at a medium weight. Between sets do a 30 second wall sit.
I only did 75 lbs on the squats because my legs died fast! Sore for days after this.
Workout 2 – Do 4 times
12 lateral arm raises
8 overhead tricep extension
8 pike pushups
I did 10 lbs for this. I had to go that light for full range of motion at the top of the lateral raises.
Core – Do 2 times
60 second plank hold
30 seconds each side plank
20 situps with feet up on wall
The planks were ugly because my arms were shaking.
Cardio – Do 10 times
60 ft sprint
10 jump squats
10 light kettle bell swings
10 jumping lunges
Awful, just awful. I don’t know if it was the humidity or my allergies making me not able to breathe but I’ve never felt closer to throwing up on a workout. This isn’t even that hard. I almost physically couldn’t do it. I’m going to get some allergy medication so I can remember what inhaling oxygen feels like and then try this one again.
I haven’t been here for a few weeks so this is going to be long. I haven’t had much to say because this was area of my life was also part of my recent upheaval.
I’ve decided to cancel my CrossFit gym membership.
Here’s what I wrote about it to my former workout partner who turned into my CrossFit coach for a while.
“Do you want to be the boss of me again? I’ve been thinking about this for a while and I’m still not sure if I’m just being a wimp or if I’m being smart but I think I need a workout change. I still need someone to tell me what to do because left to my own devices I just sort of wander around. So I figured that if I’m hiring someone to boss me around it might as well be someone experienced! I want to focus more on weights. Lifting is the part I like. I’m unbalanced though. My chest and back are really weak. CrossFit only seems to work on those with pull ups and if you can’t do pull-ups then you don’t gain the strength needed to do pull ups. Frustrating. I’m basically a klutz with zero natural athletic ability so I’ve maxed out how good I’m going to get on the gymnastic moves. If I was super dedicated and motivated I might get better but I don’t care if I ever climb a rope. Not a life goal. I have a home gym and a membership to another gym so I can access just about anything you’d want me to use including a track and a pool. Just no treadmills please. They suck my will to live. I still hate running but I like walking for miles and I can handle running intervals with fairly minimal whining if I’m doing it by myself. I just don’t want to have to go out and run for miles. I like swimming too but I can only do breast stroke and back stroke. So, what I need is a plan and these are my goals. 1. Keep getting stronger. 2. Work on sculpting and strengthening all muscle groups especially upper body. 3. Cardio that I won’t spend all week dreading. Have I mentioned how much I hate running?”
Here’s what she came up with. After I read through them the first time I told her that they were wonderfully, creatively evil.
Warm-up: 3x :60seconds each
High knees- Run in place with knees up high
Air boxing using medium/light weight dumbbells
For the record, that adds up to 12 minutes of cardio “warm up”. Being in CrossFit gives people a strange concept of what that word means!
Workout #1: Complete 4 rounds.
8x Single arm strict press using 12-15lb kettlebell or dumbbell
10x Tricep kickback with same weight
8x Man-makers with lighter weight – I didn’t remember what these were but I remembered I hated them. Stand with dumbbells by your sides. Squat and place dumbbells on ground. Keep your hands on the weights and jump your feet back into plank. Do a pushup. Lift the right weight to your chest and put it down. Repeat with the left. Jump feet back to squat position. Stand up and push weights overhead. That’s one rep.
Workout #2: 2x :30seconds each
Russian twists w/ 15-20lb weight but keep feet up
Bent knee hollow hold (lying on the ground w/ bent knees, lift arms, head and shoulders up and hold)
She sent me to a local trail that has a flight of 45 stairs. Here was my mission. Climb to the top 5x completing the following exercises at the top:
It would have been better if she had sent me to the right trail. I had to find it in the park. I messaged her:
The Overlook trail is lovely but doesn’t have stairs. I wandered about and then tried a side trail that leads to the Oxbow trail that does have stairs. So I walked at least 1.5 miles before I found the stairs and hiked back uphill a mile (and more stairs) to my car afterwards. EXTRA CREDIT!
Anyway, on the way back to the car I stopped at a bench to do the dips for even more extra credit. I heard people coming so I was doing some stretching until they passed. The lady saw me flexing my ankles and said, “I know! When I saw those stairs on that the trail I told my husband that my left knee wasn’t happy and we shouldn’t do it.”
I didn’t tell the lady what I had done with those stairs.
Warm-up: Walk for 10 minutes before completing 4 rounds of:
10 Kettlebell swings
10 Mountain climbers (in push-up position, run knees to elbows and keep the booty down)
Workout #1: 3 rounds
10x Incline dumbbell bench press using 20lbs each hand
12x Skull crushers w/ one 20lb dumbbell – Hold it in both hands with arms straight up above face. Bend elbows so weight lowers to your head. Tricep killer.
10x Bent over row using a slightly lighter weight in each hand
Workout #2: 8×6 (6 reps, 8rounds/sets) of Deadlifts work up in weight. By set 3, should be at a medium heavy weight for remaining sets. (My medium heavy weight was 125 lbs.) Complete a :60 second wall sit after each of the last 3 sets.
See how that wall sit sentence is just snuck in there like it is no big deal? Evil, I tell you.
We ran 400 m for a warm up. I had a plan. I was going to stay with one older lady in my group. It worked but she was going at a pretty good pace. I found out later in the class that she goes running after class and that she used to win a lot of races but she’s getting slower. Maybe not such a good plan after all…
We did snatches which is taking the bar from the ground to straight overhead. We did 5 sets of 3. I did 55 lbs.
Then we did a stone deadlift ladder. We had stones laid out on the floor in ascending order – 45, 75, 95, 115, 145. You started at 45 and lifted them to waist height and then moved to the next one. I could do 95 but I couldn’t get a grip on the 115 lb one. We did that 5 times.
The workout was 5 rounds of:
10 wall balls – I did 14 lbs and I took off my glasses so I didn’t break them again this week.
2 rope climbs or 8 pull to stands – You lay on the ground and pull yourself to standing using the rope.
200 m run
I did it in 14:55.
It is snowing so we didn’t have to run. Yeah!
We warmed up with a 500 m row and then stretching. Our strength work was 5 sets of 3 front squats. I did 105 lbs which our computer program tells me is a record. I’m not so sure that’s true. I think it might tie my record though.
Then we did bench press. I did 5 sets of 3 at 60 lbs.
The workout was 21 reps then 15 reps then 9 reps of:
Burpee box jumps – Lay down on the ground, get up, jump up onto a box
Overhead squats – Hold the bar over your head and squat. I did 45 lbs.
We started with back squats. That is where you put the bar on your shoulders behind your head and squat. We did 4 sets of 8. I did 105 lbs.
Bench press was next. We did 4 sets of 6. I did 55 lbs.
The workout was 12 minutes long. Every minute on the minute we did:
3 hang snatches – bar from mid thigh to over head. I did 55 lbs.
I went to the track again. I walked 1/4 mile, ran 1/4, walked 1/4, ran 1/4, walked 1/4, ran 1/2, walked 1/4, and then walked at least another mile and maybe more. I lost count as I am so prone to do so I went to the end of my playlist. That was an hour and at the pace I was going should have been close to 4 miles.
I planned to do it again on Sunday but came down with something that made holding very still in bed the best idea for the day.
We did deadlifts. It was 5 sets of 5. I did 105 lbs.
Then I worked on ring rows. I did 3 sets of 10.
The workout was just plain mean. It was another every minute on the minute for 12 minutes workout. We had to do:
5 power cleans – bar from floor to under chin. I did 55 lbs.
4 push jerks – bar from chin to overhead
But then instead of resting if we finished before the minute was up, we had to do sit ups. Our score for the day was the number of sit ups we did. I did 27. I didn’t always get through all the lifts. I think I did 10 sit ups on the first minute and then got 2 or 3 each time at most after that.
There was a new person there. He went up to the trainer afterwards and mentioned that he was transitioning to vegetarianism. I swear my ears must be attuned to the words because I’m not sure how I heard him from where I was. I swooped in with advice. CrossFit coaches tend to be very Paleo diet focused. They are flummoxed by vegetarians. The guy was very happy to know there were other vegetarians who haven’t died doing CrossFit.
I see articles all the time about how Crossfit is going to kill you or at the very least maim you. I have an injury that I’ve never seen mentioned in all the articles.
On Tuesday the workout contained 200 sit ups. I was wearing a new pair of workout pants. Apparently there is a seam across the butt. It rubbed me raw. I look like I’ve been branded across the butt. Ow. Not fun. Note to self – don’t wear those if there are situps on the schedule.
We warmed up with a 600 m row and then we did the whole workout with a PVC pipe instead of weight to finish warming up.
For strength work we did 5 back squats (I did 85 lbs) on every even minute and 10 box jumps on every odd minute for 10 minutes.
The workout was:
10 strict presses – push the bar overhead from under the chin
15 overhead squats – hold the bar overhead and squat
20 push presses – bend your knees a little and stand up quickly to give yourself a little momentum to push the bar overhead
25 front squats – squat with the bar under your chin
30 push jerks – push the bar overhead and squat a little to catch it.
35 back squats – squat with the bar on your shoulders behind your head.
I used 35 lbs. That was a little light but I got nervous because the Rx weight for women was 45 lbs. I usually do a little less than Rx. I could have probably done 45. I did it in 7:50.
We went to the gym where we swim and exercised on the track. I was getting anxious about it getting warm because we’ll start running in CrossFit again. I hate running. I’m bad at running. Even thinking about running stresses me.
So I did 1/4 mile walk, 1/4 mile run, 1/4 mile walk, 1/4 mile run, 1/4 mile walk, 1/2 mile run, and 1/4 mile walk. It was surprisingly easy. I even rechecked the track distance and my math several times because even the 1/2 mile was easy. I’m still convinced I did the math wrong.
It is bring a friend week so the workouts are a little easier. I don’t have any friends who want to get up before dawn with me in order to beat up their bodies.
We started with snatches. That is taking the bar from the floor to overhead. We did 5 sets of 3. I did 55 lbs, working on form.
We did reverse hypers.
This is a hamstring move. You bring your legs up to level with your hips. We did 4 sets of 10.
The workout was 2 minutes of:
12 Deadlifts – bar from floor to hips
9 Power Cleans – bar from floor to under chin
6 Push Jerks – bar from chin to overhead
Then we rested 2 minutes. We did it for a total of 3 times. You used the same weight for each lift so the deadlifts were simple and the push jerks were hard. I did 65 lbs. I did 3 full rounds and did 3 more deadlifts.
Sooooo sooooore! We did lots of leg work on Tuesday and there was more today.
We did front squats. That means holding the weight under your chin and squatting. I did 4 sets of 6 at 85 lbs.
Then we worked on bench press. I am crazy weak on this. It is totally out of proportion to the rest of my lifts. I was only doing 55 lbs.
The workout was:
8 thrusters – bar under your chin and squat then stand up while pushing the bar overhead. I did 45 lbs.
18 pull ups or ring rows. I did ring rows.
14 ring rows
10 ring rows
This was a quick one. I did it in 3:40.
We had a long workout today so we didn’t do any strength work. The workout was 5 rounds of:
20 pull ups or ring rows – I did ring rows
30 push ups
40 sit ups
3 minute rest
That was rough. I was getting lightheaded on the ring rows for some reason. Then I got a headache. The sit ups rubbed by lower back. That is going to be sore! I did the whole thing though in about 41 minutes including the rests.
We warmed up with a 800 m row and then lots of stretching because we were all pretty stiff from earlier in the week.
We spent some time working on handstands. There are two handstand moves in Crossfit – handstand push ups and walking on your hands. I can’t do either. I can’t even get into a handstand and I’ve pretty successfully avoided it so far. I’ve been thinking though that I should practice it at home. I haven’t been able to make myself do it though. But I decided to try today. I can’t kick up. I kick and get about halfway up and then flail around. I’m fine if someone grabs my legs and then puts them up against the wall. I can hold the handstand then so I guess that’s progress.
The workout was as many rounds as possible in 12 minutes of:
4 wall balls – Squat with a 20 lb medicine ball and then stand up and throw it 9 feet up against the wall.
5 stone to shoulder – Take a concrete stone and take it from the floor to your shoulder. The recommended weight for women was 95 lbs. I started with that but it got too heavy. I moved down to 75 lbs for the rest of the workout.
120 foot farmer’s carry – This means you carry something heavy in each hand and walk with it. I used 45 lb kettle bells. I spent most of my formative years doing this while carrying water buckets to horses so it was no problem.
I got all the wall through 4 rounds and did the wall balls and 3 stone to shoulders again.
I went swimming. I couldn’t get warm in the water so I swam for about 20 minutes only.
We worked on deadlifts.
from The Art of Manliness
We did 5 sets of 5. I did 125 lbs.
The workout was as many rounds as possible in 12 minutes of:
Our warmup was with partners. One person rowed 200 m while the other was in a low squat and then we switched. The next round was 200 m row/plank hold and then 200 m row/sit ups.
We did 4 sets of 8 cleans at a light weight working on technique. A clean is taking the bar from the floor to your chin.
We worked on pistols, which are one legged squats.
I don’t look like that doing it. I certainly don’t smile like that. We started with drills working on getting up with one leg. I can do that but I don’t have the strength to lower myself down deep. I was getting better though.
The workout was with kettlebells. It was 3 rounds on each arm of:
5 high pulls – Kettlebell in one hand in front of you at thigh height and pull it up until your hand is at your cheek.
5 snatches – Take the kettlebell in one hand at your thigh and then push it overhead
5 presses – Kettlebell from shoulder to overhead
5 swings – Kettlebell in one hand in front of you. Keep your arm straight and swing it up to eye level.
I used a 25 lb kettlebell (the presses were too hard for me to do 35 lbs) and finished in 6:30.
I went swimming for the first time in forever. Actually it was 2 weeks but it felt like forever. I was the only person there so the lifeguard was staring at me to keep from falling asleep. Felt slightly awkward after a while. I started to feel like maybe I should fake drowning just to be polite and give her something to do.
I did a 250 m warm up of breaststroke and then alternated breast and back strokes for 500 m. Usually I use backstroke as a rest stroke but instead I worked on really reaching back and rotating my torso to get more power. That made it more of a workout.
We warmed up with stretches and 3 rounds of 10 squats, 10 pushups, and 10 situps.
We spent 10 minutes working on kipping. The idea is that you get momentum to make yourself momentarily weightless to make pullups easier. I can’t do it so again I don’t look anything like this picture.
I flail about like a sickly fish on the end of a line and think about how much my hands hurt.
The workout was 3 rounds of:
30 squat cleans – bar from floor to chin while squatting. I did 55 lbs.
30 pull ups – I used 3(!) bands and sort of kind of did some pull ups.
30 double unders – Double unders are when you are jumping rope and you twirl the rope under you twice every time you jump. I can only do this if I am very tired. Don’t ask me why. I did several double unders today. We were supposed to do 60 regular jumps if we didn’t do double unders.
We had a 20 minute limit and I did 2 full rounds and about 20 more squat cleans. My legs were shaking so much from the squats that when I had my foot in the bands for the pull ups I could see the bands vibrating. That was a hard one!
I was back to CrossFit this morning where apparently they can’t handle a week without me and all hell broke loose. There has been a restructuring and most of the trainers quit. They imported trainers from their other gym to cover for now. I’m starting to think teaching our class is bad luck for trainers. I’ve lost track of how many we’ve had now.
We did a 800 m row to warm up and then some stretching. Our strength was snatches – floor to overhead. We did 4 sets of 8 at a low weight (55 lbs for me) focusing on technique.
The workout was 5 rounds of:
22 wall balls with 14 lb ball
24 box jumps
11 pull ups or ring rows. I did the rows.
I started off good and then crashed. We had a 20 minute time cap and I got through 4 rounds and did 5 more wall balls.
It is a weird week for me. I didn’t sleep well last Wednesday night at all so I skipped my 6 AM workout to sleep. I went swimming that night but the pool was packed. People were eying my lane with lust in their hearts. It was actually getting uncomfortable so I only did about 600 yards.
Now I’m in Vegas. My CrossFit class at home is actually canceled because of poor weather conditions. I’ve been walking a bunch here. I have my fitbit but it isn’t working right.
On Sunday I checked it at one point and it said 2.4 miles. I walked at least another 2 – 3 miles and when I took it off it said I had gone 22 steps.
On Monday I checked it before going out to dinner and it said 14,445 steps and 6.14 miles. When I checked it later after about another 1-2 miles it said 0.4 miles.
I need to exercise to counteract all the eating I’m doing.
We started with back squats in sets of 6-4-3-2-1. I went from 85-125 lbs working on full range of motion.
Then we did strict overhead presses. That’s harder because you can’t use any momentum to get the bar moving. We were supposed to do sets of 10-8-6-4-2-1 adding weight each time. My maximum isn’t very high so it was hard to do that. I got to 60 lbs.
The workout was as many reps as possible in 10 minutes of:
6 squat cleans – I did 65 lbs.
8 toes to bar – I still can’t do that so I did knees to chest.
1 rope climb – I did 3 pull-to-stand instead.
I got through 4 full rounds with 2 extra cleans.
I went swimming for the first time since I was sick. The place I go has three pools in various degrees of warmth. The heater in the recreation pool had broken so they took the heater out of the lap pool to use in the rec pool. That made the lap pool quite brisk. You had to swim fast or freeze to death. No resting. I did a half hour of swimming and then bailed for the warmest pool to float/thaw and then the hot tub.
We started with a partner warm up. One person rowed 250 m while the other did Russian twists. Then we switched. After that we did a round of rowing and jumping lunges and then rowing and doing jumping squats where we click our heels together as we jumped.
For strength we did 3 hang snatches (bar from knees to overhead) every minute on the minute for 10 minutes focusing on technique. I did 55 lbs which is light but it got heavy after a while.
The workout was 21 reps then 15 reps then 9 reps of:
Deadlifts – I did 100 lbs because we were supposed to have it light enough to do the 21 reps unbroken.
Handstand pushups – I did pike pushups with my feet up on a box.
I discovered a dangerous website. It is called ThredUp. Have you seen this? It is an online thrift store. The really dangerous part is that you can filter your search to designer brands. That’s how crazy cheap hardcore of a thrift shopper I am. If I’m going to pay $20 for something I want the merchandise to be amazing.
I ordered some designer jeans. I never heard of the brand but they retailed for over $130 dollars new. I can’t even begin to wrap my brain around paying that much for a pair of jeans. Of course, until I became horseless a few years ago jeans were what you wore to clean stalls so why would you pay big bucks for them? I just wanted to try on some fancy jeans so I ordered a few pairs. I figured I could always return them.
I put on the first pair and suddenly understood the appeal. I looked in the mirror and thought, “These jeans make me look like I lift!” I do lift so I don’t think it is all the jeans doing but my butt doesn’t look all squat-defined in my cheap jeans. I figure that when you are over 40 if your butt is just in its normal place and not all saggy then your squats are doing a magnificent job and let’s not get greedy. These jeans close but are just a bit too tight to be worn out in public. So these are going to be my goal jeans.
I didn’t have a firmly defined goal when I signed up to blog for the Engine 2 diet this month. Now I do. I want to wear these jeans comfortably in public.
I have another pair of the same brand in the same size that I can’t zip. Ah, the insanity of women’s sizing! I’m keeping them though because the first pair is amazing. These will be my aspirational jeans. I want to fit into them too.
We started with 2 rounds of a 250 m row, 20 air squats, 10 sit ups, and 5 pushups for a warmup.
We did an ab workout series. We did 10 GHD sit ups every minute on the minute for 5 minutes. I was working on technique. I’d been doing them wrong. Now I’m totally messed up!
Then we rested 2 minutes and went to 3 minutes maximum effort toes to bar. My max is zero which I think means that I should just get to watch but it doesn’t work that way. Two minutes of rest and then we did 3 minutes of 8 sit ups with a medicine ball and 8 plank knees to elbows. You start in plank and then jump your knees up to your left elbow, then back to plank, and then to your right elbow.
The workout was 4 rounds of:
50 double unders or 150 single jump ropes – I did singles
25 overhead squats. I did 33 lbs overhead while squatting.
I did it in 10:41.
Rest of the weekend
I woke up coughing on Thursday. You know what’s fun? Do an ab workout and then cough hard. I spent the next few days going, “Hack..hack…hack…..ow.” I didn’t do any swimming because no one wants germs in the pool and I visualized myself starting to cough and inhaling the pool which would not be fun either.
We worked on back squats. We had a substitute coach because ours was sick and this one is meaner. She made me focus more on getting more depth in the squats than on adding weight.
The workout was:
12 stone to shoulder – I did 75 lbs. The rx weight for women was 95, which I can do, but I’m sooooo glad I scaled this down.
9 stone to shoulder and 18 burpees
6 stone to shoulder and 12 burpees
3 stone to shoulder and 6 burpees
1 stone to shoulder and 2 burpees
I did it in 17:24. It was a killer. I think I lost feeling in my legs around the end of the first set of burpees. That was probably a good thing.
We did back squats and bench press. Bench press is my weakest lift. I did 80 lbs max. The person I was lifting with who I can outlift on everything else by a significant amount did 90. That’s probably part of my problem trying to do pull ups.
The workout was as many rounds as possible in 8 minutes of:
9 sit ups
12 wall balls with a 14 lb ball
I did 4 full rounds and 2 burpees.
We went swimming. Even inside in a heated pool it is a bit chilly. You have to keep moving or you freeze.
We worked on front squats. I worked up to one rep at 105 lbs.
The workout was 3 rounds of:
250 meter row
10 hang cleans – bar from knees to shoulders. I did 75 lbs.
I went swimming with the husband that night. I mostly just played around since I had already worked out that morning.
We worked on snatch lifts this morning. That’s from the floor to overhead. I was feeling pretty uncoordinated on the lift and then got to thinking too much. I stayed at 55 lbs which is fairly light because I just wasn’t getting it together.
The workout was 3 rounds of:
15 kettle bell swings. I did 45 lbs.
15 toes to bar. I can’t do that. I do knees to wherever they end up.
15 handstand push ups or pikes with our feet elevated on a box. I did pikes.
I did it in 7:34.
We went swimming. We only did about 500 m I think because we had Z with us. She did some laps with the kickboard but then she was getting whiny and wanted to go to the fun pool. We don’t like to send her over there alone because she tends to scare other people so we went with her.
I’m a Crossfit skipper today. I got bit on the hand by a cat on Saturday. It isn’t a very impressive wound unless you know that I got bit through leather welding gloves but because of the location I had to go to the doctor. I’m on antibiotics and I got a tetanus shot. The bite doesn’t hurt at all but that tetanus shot is a killer. Today is the first day I’ve been able to lift my hand above my head but it still hurts a lot when I do that. Today’s workout featured pullups, ball slams, and lunges while holding a 25# plate over your head. Yeah, that wasn’t happening.
We worked on back squats. We did 6 sets of 6 so we didn’t go super heavy. Even at a lighter weight I was feeling sort of weak. I only went up to 125.
Then we did bench press. We did 3 sets of 10. I did 55 lbs and that got heavy. Bench press is my weakest lift.
The workout was an easy one. We did 5 rounds of:
2 rope climbs or 4 pull-to-stands
180 m sprint
I did it in 5:37.
Friday and Sunday
These were swimming days. I worked on getting more streamlined on Sunday. I cut about 15 seconds off my length time.
Then I had a major freak out on the poor husband about how weak I am especially in the upper body. He made points but I didn’t listen to them because he wasn’t being properly sympathetic. Then he told me that I was just “going to have to put some work in” and I would like to have a medal for not having strangled him – which probably would have counted as upper body work, I’d like to point out. He may have a point that I think I’m weak and fat and out of shape because I’m comparing myself to my Crossfit classmates and not to the average person.
We warmed up with 7 minutes of rowing – easy for 30 seconds and fast for 30 seconds.
Our first strength work was 6 sets of 3 cleans. That’s ground to shoulder. I have a mental hurdle at 95 lbs. I’ve been able to get it sometimes but not most of the time. I’ve been thinking about this because we haven’t done this in a while and I felt like I could get it now. I did do two sets of three at 95 lbs. I tricked myself. I used only 10 and 5 lb weights on the bar so it didn’t look so heavy. In fact my trainer came over and asked why I was looking at the bar like it was heavy. I replied that it was heavy and she had to add up the little plates I had on to see that I was at 95 lbs then. I did manage to get 100 lbs once. It wasn’t pretty and I missed it a bunch of times but I did it!
Then we did stone to shoulder. We were supposed to do 15 with a heavier stone than we normally use. I stepped up to 95 lbs. Lifting these are all about technique and momentum. (Most of weight lifting is and I hate it when they say that about things I’m uncoordinated at.) But, I’m pretty good at these. The 95 lb stone was no problem.
The workout was 45 seconds on and then 15 second rest of:
Air squats – repeat that 5 times
Then go to 20 inch box step ups – repeat 5 times
Then burpees – repeat 5 times
All together I did 217 reps. Keeping count of the reps was the hardest part.
Yeah, so I got PRs on all the upper body work today. Maybe I need to freak out more often.
We worked on pull ups which I can’t do but which always makes my back muscles sorer than anything else.
The workout afterwards was 3 minutes of:
3 Power Cleans – I did 75 lbs
6 push ups
9 air squats
Then you rest one minute and then repeat for a total of five times. I did 3 rounds each set.
Friday and Sunday
There was swimming. Due to my absolutely inability to count laps I can’t tell you how much swimming there was on Friday. The husband says we did a 500 m warm up, 500 of a bit faster, and 250 m of slow swimming on Sunday. He can count.
I decided to rebel. I was not getting up before dawn on an especially frigid day to go work out. I announced I wasn’t going on Facebook too and my coach said she didn’t blame me.