xfitchick’s BodyBlog

Monday’s Workout

Annie
50-40-30-20-10
Double unders
Situps

I did well with this one. I had a solid pace on my situps and sped through the double unders.

Time
5:48 (a PR by about 20 seconds)

Lumberjack 20
20 Deadlifts (185#)
Run 400m (runs on indoor track upstairs in gym)
20 KB swings (55#)
Run 400m
20 Overhead Squats (75#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (20in)
Run 400m
20 DB Squat Cleans (25# each)
Run 400m

This workout was brutal, I felt like death. The worst part of the workout was running up the stairs to the indoor track on the third floor of the gym, it was absolutely miserable and my legs were killing me. Additionally, I’ve been fighting off a bit of a bug all week and had a terrible coughing episode midway through my overhead squats. I was just happy to get through this one.

Time
49:05

Jackie
Row 1000m
50 thrusters (45#)
30 pullups

Ugh, I hate this workout.  My rowing felt better Friday than it’s felt in a while and my 1000m time was decent.  The thrusters were brutal and killed my time.  My legs were tired from the row and the bar felt embarrassingly heavy. I cranked out the first 10 pullups in a row, but my grip was rapidly failing.  Near the end I was doing sets of 2s, then 1s.  I really want to get my Jackie time under 10 minutes, sigh.

Time:
11:30 (a pr by about a minute and a half)

Complete three rounds for time of:
Run 800m
115 pound Power cleans, 21 reps

This was a nasty little workout. Three rounds of 21, 115# power cleans was a lot especially combined with the 800m run each round. My legs were killing me, the cleans got incredibly heavy and my run threatened to become a shuffle.

Time:
30:49

Gymnastics class! I went to an adult gymnastics class with a few crossfit friends on Wednesday and had a great time. I took gymnastics for 5 years as a kid but haven’t really done much more than an occasional cartwheel and a bit of handwalking since I was 10 years old. The gym was great, with tons of equipment and an awesome foam pit. We started off with some tumbling. I did some cartwheels, one handed cartwheels, roundoffs, forward rolls, and even walked on my hands the entire length of the floor. I did some back handspring work as well and I think i’ll try one out next week. Also on the schedule for next week–some ring work.

Monday’s Workout

21-15-9
Front Squats (100#)
Pushups

Not a bad workout, the front squats were tough for me as usual but I really focused on trying to push through them.  I did this one without a rack so every time I dropped the bar I had to clean it. I did the first 12 in a row and split the second round into 3 sets of 5.  I did the last round in 2 sets.  The pushups felt a bit tougher than usual today.

Time
12:10

Friday’s Workout

5 rounds for time
5 Deadlifts (225#)
10 Burpees
15 Situps

Another Crossfit Henderson workout.  The deadlifts were heavy and the burpees sapped my energy.  My abs were still sore from the previous day’s GHD situps, so the situps this workout were a challenge.  

Time
9:11 (A PR by about a minute and a half)

Thursday’s Workout

I was back home for thanksgiving so I stopped off at Crossfit Henderson in the morning for some olympic lifting work. We worked on snatch and clean form for about an hour an half. I came back that evening (half and hour after dinner) for a killer post-Thanksgiving workout

AMRAP in 20 minutes
15 double unders
15 GHD situps
15 back extensions

Definitely not my best workout, for the record GHD situps suck with a stomach full of turkey, mashed potatoes and stuffing. The double unders went by quickly but I struggled through the situps and back extensions.

Rounds:
10

Tuesday’s Workout

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

I really wanted to do a strength workout today.  My shoulders were tired from my handstand pushup/weighted pullup experience yesterday so I wasn’t sure how this workout would go.  It’s been months since I maxed out on shoulder press and I was unsure of where I was strength wise.  I started with 85# and worked my way up.  For my 5th rep I worked up to 125# and got a solid lift.  I’m pretty sure I could have gotten 130# today, maybe even 135# soon.  On to the push press.  For my last set I worked up to a max of 155# x3 my previous push press 1 rep max!  I started the push jerk with 115#, but my shoulder was feeling a bit shaky so rather than tempt the fates I stuck with 115#.

Results:
Shoulder Press: 85#, 95#, 105#, 115#, 125# (a 10# PR)
Push Press: 95#, 115#, 125#, 135#, 155# (my previous 1 rep max and my current bodyweight)
Push Jerk: 115#, 115#, 115#, 115#, 115#

Monday’s Workout
21 handstand pushups
Run 400m (on the track upstairs in the gym)
12 weighted pullups
15 handstand pushups
Run 400m
15 weighted pullups
9 handstand pushups
Run 400m
9 weighted pullups

We had a solid crossfit crew for this challenging workout.  I started off strong on the handstand pushups and was able to do the first 18 in a row.  My first run went relatively well also and apart from the grueling stair ascent I had decent speed.  I’ve never done so many weighted pullups in a workout and I used a 15# dumbbell between my legs for this one.  The pullups were definitely hard.  I ended up doing them in a sqaut cage that wasn’t anchored to the floor so it was a constant struggle not to tip it over.  Also, I found it was a lot more challenging to keep a good kip rhythm going with a dumbbell between my legs.  I was able to do 5 pullups in a row towards the beginning of the workout but ended up doing singles by the end.  My handstand pushups were strong throughout the workout but my last 400m was a struggle and I really had to push to prevent my pace from slowing to a pathetic shuffle.  

Time:
23:45