Weekly Workouts April 13-19

Sunday-Iron Girl 5K. You can read all about it HERE. It was a great day with my oldest daughter!

Calories:483

Steps: 26,655

 

Monday-CrossFit.

(A)
Build to a heavy Squat Clean.
* 15 minutes.
(B)
For Time Complete 4 Rounds of:
– 400M Run
– 25 Wall Balls
* Rest 2 minutes.
* Go hard with each round and on the Wall Balls knowing that you have a break coming!
* You will rest 2 minutes after each round.
 
Calories: 625
Steps: 18,161

Tuesday-CrossFit and yardwork!!

(A)
Gymnastics “Play” Session.
* 10 minutes.
* Work on Kipping Pull-Ups, Handstand Push-Ups, Kipping Toes-to-Bar, Chest-to-Bar Pull-ups, and/or Handstand Walks
(B)
Complete a 10 minute AMRAP of:
– 10 Power Snatches
– 10 Toes-to-Bar

Calories: 674

Steps: 18,384
 
After my WOD I unloaded a truck load full of dirt and burned an additional 934 calories!!

 

Wednesday-CrossFit.

(A)
Bench Press
(1.)
Build to a heavy 2 rep lift.
* 10 minutes max.
(2.)
Then complete:
4 x 2 @ that weight.
(B)
Complete 1 minute at each Station for Max Reps:
– 1 minute Calorie Row
* 1 minute Break
~ 1 minute of Alternating Single Arm DB Clean & Press (35-55/15-35)
* 1 minute Break
~ 1 minute of Crawlers w/ a Push-Up
* 1 minute Break
~ 1 minute of Slam Balls (20/15)
** Rest for 3 minutes. **
Complete 2 minutes at each Station for Max Reps:
– 2 minute Calorie Row
* 1 minute Break
~ 2 minute of Alternating Single Arm DB Clean & Press (35-55/15-35)
* 1 minute Break
~ 2 minute of Crawlers w/ a Push-Up
* 1 minute Break
~ 2 minute of Slam Balls (20/15)
 
Calories: 333
Steps: 15,846

Thursday-CrossFit.

Back squat

5,5

3, 3, 3

1, 1, 1, 1, 1

I ended up hitting a new PR for the back squat at 110#. And I broke parallel, and my coach said I could have gone heavier. Good day.

Calories: 554

Steps: 14,350

Friday-CrossFit.

AMRAP for Ronin

30 minutes, as many rounds as possible

500m row

20X shoulder to overhead (55#)

20X knees to elbows

20X ring rows

20X lunges

It was a partner WOD, so one person was rowing at all times while the other was completing the other movements. My partner and I completed 8 rounds. Ronin was also with me at the gym, and he was having so much fun with his friends that he didn't want to leave. So I got in another workout after my workout.

Calories: 823

Steps: 15,547

Saturday- REST DAY!!! I spent the day cheering on my box bud's at the Festivus Games at TNL CrossFit in Tampa. Post to come soon!!

I worked out 6 days in a row!! I haven't done that in a while. Felt good!! Though my FT60 told me that this week I need to take a recovery week. Going to start it on Monday with a nice long easy cycle ride with my husband.

Total steps: 119,243 Each week it gets a little bit higher!!

 

 

How was your week?? Anything special on the agenda this week?

 

Weekly Workouts April 6-April 12

I was a busy girl this week. I was also apparently a slacker in my photo taking because I have NO RECORD of what we did Monday or Tuesday at CrossFit. One of those days we did Jumping Annie, but I don't remember which day it was....

THANKFULLY one of my CF Buds saw my plea on Facebook and reminded me what we did!

Sunday-REST. Well, as much rest as a mom of 3 and a dog can do. Tongue Out

Monday-CrossFit. HERO WOD for the firefighters that lost their life in Boston. We did "Dork." Front Squats, burpees, deadlifts, burpees, kettlebell swings, burpees. It was TOUGH and I went heavy on my weights. But HERO WOD's are supposed to be tough. Mission succeed.

Calories: 610

Steps: 16,234

Tuesday-CrossFit. Jumping Annie. 100 single jump rope, 10 situps, 10 pushups, 80 singles, 20 situps, 20 pushups, etc...until you get to 20 singles, 50 situps and 50 pushups. There was a 15 minute time cap, but I start what I finish (Or at least what I write on the floor) so it took me 17:something to complete it all.

Calories: 686

Steps; 17,761

Wednesday-CrossFit SQUAT DAY!! I set new PR's on both the front squat and back squat. 105# for the front squat, and 100# for the back squat. I am still struggling with the overhead squats, but I'll get there!!

My previous PR was 75# and I set that the week of the CrossFit Open 14.5, so not that long ago!!

Calories: 535

Steps: 16,882

Thursday-REST. I spent the entire day volunteering at the kids school. I helped with the book fair in the morning, had lunch with all 3, and then spent the afternoon leveling books in Ella's 3rd grade pod.

Steps: 13,424

Friday-CrossFit. I made up Thursday's WOD. I really like the longer WOD's better. Even though they are hard, they really push me!

Calories: 670

Steps: 17,716

Saturday-REST. Though I was VERY busy hosting the AMRAP for Ronin at CrossFit En Fuego. A full post will come on that soon!

Steps: 17,921

Overall this was one of my better training weeks! Life finally feels like it's getting back to normal! The weather is nice and the house all finished being remodeled (still lots of work to do with unpacking, etc...)

 

How was your week??