First and foremost, I was trying to figure out a way to tie succulents into this post, but I just can’t find a way. But it’s my blog, so I can say whatever I want…so I’m going to start this post out with a sweet little pic of some succulents I bought this past week. I love them so much. I want them all over my house. And I potted these all by myself.
So, remember before the CrossFit Open started, when I used to post what we were doing in the gym? Well, that was fun. If you like working out and CrossFit, that is. If you don’t, then I’m sure you didn’t read those posts. And that’s fine. I thought long and hard about it, and I decided that Monday was a good day to post these. All you fun people like me that had fun weekends and didn’t do a whole lot are trying to get back on track, so maybe it will motivate ya. I’m also going to include a workout you can do from home on here every week.
This past week was Test Week at CFEC. I love Test Week. We had workouts and/or strength tests everyday during the week, and 6 weeks from now, we will redo these workouts, and (hopefully) do better at them. It’s a great way to track your progress. We haven’t done a whole lot of heavy squats or deadlifts in awhile either, so it was great to see people still hitting PR’s. I can’t wait to see how everyone does after this cycle is over and we retest these workouts. There are also a BIG OLE handful of new people at CFEC right now, so good timing y’all.
I think the biggest thing I learned this past week was to just focus on the day to day of working out and training, instead of looking too far down the road and getting disappointed with myself for not being as good as I want to be right now. Although I was able to see myself getting better this past week, I still got down on myself because my numbers aren’t even close to the people I want to be competing with. (Haha, I don’t even know these people). BUT the good news is, I’m still getting better – and that’s what crossfit is all about. So, with that said, anytime you’re able to do something that you couldn’t do a month ago, celebrate it. I don’t care if it’s a pullup on a skinnier band, a handstand pushup with 1 abmat instead of 2, or if you can now back squat 150 lb when last time you could only do 125 lb. Don’t look at the girl or guy who can do 200 lb. Focus on what you’re doing. AND THEN let it drive you to do even better next time. I’ve never wanted to get stronger, faster, and most of all, figure out these skills more than I do now – (skills that I’ve always put off – like butterfly pullups, pistols, and walking on my hands). And you better believe that when we retest, the work I’m putting in now is going to show. So, hold you’re head up, keep having fun, and keep working at it.
An example of all of the above said things for me is: handstands, handstand walking, etc. etc. I’ve never really cared about them until now. So, I’ve been working on it for the past 10 days now.
So, here is day 1 I think:
Here is a week later:
Here is a lot of failure:
On top of Test Week, Nick and Colin told me I should bump up my training a little because I have a looooonnngggg way to go, so they started incorporating some other stuff. I really like Misfit Athletics and Ben Bergeron’s Competitor’s Training, so I’ve been looking at it. Nick told me to follow Misfit, so I’ve been doing those workouts. It was a weird week trying to do workouts from both AND CFEC. So, I guess you should just pick one, and stick with it. Amateur over here. Anyway, I’m just trying to figure it all out, and I’m thankful for Nick and Colin helping me along the way. They’re going to do a lot of this extra training with me, too (because I’m gonna beg them) so I can’t wait to watch them get better too. And so far, we’ve still had a little bit of time for spikeball and/or nutmeg.
Also, we started doing ROMWOD at the gym. Just look at us.
Colin sent me this pic for the blog. He’s been doing ROMWOD with Lindsey at home, and he would rather use this time to eat his 5 block snacks. Between working out, ROMWOD, and an occasional Spikeball or Nutmeg game, that’s A LOT to fit in 2 hours. But it’s been really productive! I’m thankful that the guys at 9:30 haven’t hated me too much for it.
But here is what last weekend in Charleston and our Test Week at CFEC looked like. As always, you can find all of our workouts, Athlete, Fitness, and Wellness right here. And when you look at the CFEC blog, you can see that there is something for everyone – whether you’re just getting started in CrossFit, just trying to have that hott bod, or if you like to compete.
Friday, April 1, 2016(In Charleston – a.k.a you don’t need a gym to do this)- I tied some rings up to the deck (Jason Wilson helped me with this, and because he’s smart, I trusted him when he said that I wouldn’t bring the whole deck down with me if I tried to hold my body weight on the rings). I need a lot of help with ring dips. I got kinda good at them a long time ago when I couldn’t walk, and all I did was strict pullups and ring dips- but now, not so much.
7 Rounds, not really for time, but moving at a quick pace.
10 Ring Dips (if you don’t have rings, do dips off a bench, chair, or stairs)
10 Burpees in grass
Run to dock (25 meters)
30 double unders
10 hollow rocks
15 air squats
Saturday, April 2, 2016(In Charleston)
Ran 4 miles to explore the little marsh front neighborhood we were staying in.
Later, Kelly helped me with my handstands. We made some progress, I suppose. Or at least I made her laugh.
Sunday, April 3, 2016 –
Came back home. Jogged 2 miles, Walked 4 miles – only because I wanted to be outside.
Monday, April 4, 2016 –
Athlete/Fitness/Wellness: Strength Test
-18 minutes to find
5 RM Deadlift – no regripping
I worked up to 275 lb. for 5.
–Athlete/Fitness/Wellness: Conditioning Test
16 Rower Facing Burpees
33 Calorie Row
My best attempt (out of 3) was 2:06. I also learned that you need more than 3 minutes to recover between your attempts, or else you may want to throw up.
–Athlete: Barbell Conditioning (From the Friday that I missed at CFEC)
16 minutes to go as heavy as possible
8 Hang Cleans
8 Front Squats
8 Push Jerks
8 Front Rack Lunges
*You cannot put the bar down/let the bar go at any point until all 32 reps are completed
I worked up to 120 lb without dropping the bar. This was way more challenging than it looks.
–Worked casually on some handstand walking and pistols
Tuesday, April 5, 2016
Athlete/Fitness/Wellness: Gymnastics Test
10 minutes to work on Max Effort Unbroken Pull ups
I just tried once, and tied my old PR of 30. But believe me, I’m going to finally figure out how to butterfly my pullups in the next couple of weeks, and this number is going to go up!
Then Colin and I did a Snatch EMOM( I think from Comp Train):
Min 1-5: 2 snatches at 70% of 1RM
Min 6-10: 1 snatch at 75% of 1RM
Min 11-15: 1 snatch at 80% of 1RM
**they’re feeling more smooth. Nick even said they’re looking smoother!
Athlete: Conditioning Test
100 Wall Balls 20 @ 12’/10′
-Every time you drop the ball/rest, complete
10 Box Jumps 24/20
OOhhhh…This was fun. Nothing like throwing a 20 lb wallball to a 10 foot target. And then on top of that, doing some box jumps and running. Every time I threw that wallball up, my whole body came off the ground. I did it in 10:40. I dropped that big 20 lb ball 4 times.
This workout was named after my friend Haley because she got married this past Friday and is moving to Greenwood. We’re going to miss her. She married a great guy named Tommy, and it was one of the most beautiful ceremonies I’ve ever been to. Haley was by far, one of the most beautiful brides I’ve ever seen – like straight out of a magazine. She had so much joy all over her face – and that made her even more beautiful. The ceremony was perfect. I still can’t get over it. I love you Lasleys!
A bunch of people came out to celebrate Haley and say “see ya later”
I also just wanted to find a way to incorporate a picture of Dan doing wallballs because I love him and he’s gotten so much better at them – even throwing that wallball 12 feet up in the air –
Look at how pretty Haley is! Don’t look at me. My sweater doesn’t even match my dress, but it was soooooo cold.
-We played a game of Spikeball and did some ROMWOD
Wednesday, April 6, 2016
Athlete: Conditioning Test
100 Double Unders
25 KBS 70/53
I got 6:18
Then: Core/Midline Work
15 weighted hip extensions
30 sec handstand hold – nose and toes on wall
30 sec deadbug hold
Bike casual pace – 10 min
Thursday, April 7, 2016 – Max Out Day
Athlete/Fitness: Strength Test
As long as you need to find
1 RM Back Squat
I worked up to 250 lb – 5 lb PR
Athlete/Fitness: Strength Test
As long as you need to find
1 RM Bench Press
I worked up to 185 – 10 lb PR
Here’s a video of it. Man, someone strap me down next time. Oh well, I don’t care. It took all I had to get that bar up.
I then wanted to find my 1RM Overhead Squat because I’ve never done that before I don’t think, and I figured I probably should
I worked up to 160#. Honestly, the squat felt great. I just need to work on the behind the neck split jerk to get the bar up.
Practiced Handstand walking
– got up to what may be 10 ft. (which I feel great about since I couldn’t even do a handstand 1 week ago)
Friday, April 8, 2016
I’m so glad that TRIPLE SHOT FRIDAYS ARE BACK! It’s my favorite day of the week. Every Friday except….this one. haha. Nah, it wasn’t that bad. It was just really really humbling. I thought my muscle ups were getting better, but I found out today that they in fact aren’t. But my friends Jackie and Jennifer came to workout with me. (Can’t wait to do it again this Friday!!) And their muscle ups were way better than mine. But the assault bike… I do like the assault bike. Here was our Friday triple shot:
With a running clock
7 min AMRAP
1 Clean and Jerk 145/95
1 Muscle up
2 C&J 145/95
2 Muscle Ups
3 C&J 145/95
3 Muscle ups
and so on…
I got 25…..I stayed on that round of 4 muscle ups for awhile….10:00-20:00
5 min AMRAP
12/10 Calorie Assault
I made it through 5 rounds….so I think that’s 80 reps.
3 min AMRAP
I got 41 HSPU and my shoulders were fried.
After noon class, I did this all by myself 🙁
8 min AMRAP
Row 500 meters
50 chest to bar pullups
Max effort clean and jerks @ 105 lb.
I got 25 clean and jerks
Then, I wanted to practice my ring dips… so I did 5 rounds of 10 ring dips and 10 burpee box jumps. I didn’t go fast, and I threw the burpee box jumps in there to make me feel better about myself.
Saturday, April 9, 2016
After Saturday class, I did the Saturday Misfit workout (by myself)
Move deliberately through 5 Rounds:
12 KB Swings 53/35lbs
12 Push Ups
12 Cal on SkiErg
I only put the warmup in here because it felt like a workout in itself.
Find your 1 Rep Max Power Clean
I got a new 1RM at 180 lb… sooooooo still not where I want to be, but trying to be thankful for the small improvements.
5 Rounds for time:
10 Power Cleans 205/135lbs
I got 13:47. This was actually a lot of fun! Except no one would do it with me, and it was really windy and I felt like I should have gotten extra credit or something for running against the wind. No, I’m jk. It was fun.
Then, I just jumped right into this because I was ready to call it a day. My shoulders were fried. Like…..I think I only did 3 push ups at a time 🙁
4. Gymnastics Test
I got 11:43