Workout Summary for the Week of 8/25/14

Wow…what a week for us! We have been running around like chickens with our heads cut off trying to fix up a few things at the house, but at least we are making progress. The house is finally getting to where it needs to be and we have almost completely settled back in.

One good thing that has come out of all of this hard work is that I finally got my red front door! Very excited about this…it looks so great when you walk up to our house.

red door

We have just a few more things to finish up before our big trip and then we can relax and enjoy our upcoming adventure!

We made it a point to make time to workout as much as possible during the week, despite being busy. It became a necessary stress reliever and also helped us be more productive. I didn’t sleep very well this week, as I had a little trouble adjusting to sleeping during the day. I woke up a little earlier than usual to workout, but I always felt 100 times better after our workouts and for the remainder of the day once we did.

Also, having this weekly update on the blog has been keeping me motivated and getting me back into a healthy routine.  In the beginning of summer, I had let my workouts slip a bit…partially because I was in a bit of a rut at the gym, and partially because of my schedule. The good news is, I finally feel like I am improving my fitness level again and feel motivated to stay on track.

As usual, this week involved a couple really tough workouts, but I am starting to improve my form and have started to add a little more weight to those exercises we have been doing for a few weeks.  Pull-ups are still my nemesis, but I think I am okay with that.

Monday: CrossFit

WOD 8/25/14

1. Back Squat 3-2-2-1-1-1 (building in weight after each set and attempting to find max weight by the 5th round)

2. AMRAP 12 or 1 Round

50 Back Squats

40 Pull-Ups

30 Should to Overhead

Results: I ended up successfully doing 125 lbs for my max back squat, but had attempted and not successfully completed 130 lbs. Maybe next time! For the WOD I completed 1 round plus 17 more back squats in the 12 minutes using 45 lbs and doing band assisted pull-ups.

Tuesday: CrossFit

WOD 8/26/14

1. 10 Min EMOM 3 power cleans (every minute on the minute, do 3 power cleans)

2. 5 Rounds for Time:

400m run

6 Deadlifts

5 Power Cleans

4 Power Snatches

Rx: 95/65 lbs

Results: I increased the weight up to 55 lbs for the power cleans. For the WOD, I used 45 lbs and finished in 12 minutes and 45 seconds.

Wednesday: CrossFit

WOD 8/27/14

1. 5 sets of complex (building weight)

1 push press + 2 push jerk + 1 split jerk

2. 8 Rounds For time

8 Kettle Bell Swings

8 Burpees

8 Box Jumps

1 sled push after each round

For the complex, I went up to 65 lbs. For the WOD, I used a 25.4 lb kettle bell, a 20′ box, and an unweighted sled, and finished in 16 minutes and 55 seconds.

Thursday: Day Off  (we had to get our last vaccinations)

Friday: CrossFit

WOD 8/29/2014

1. ” Bear Stew”

EMOM 10 x 1 Bear Complex building in weight)

2. “Yosemite Sam”

3 Rounds

50 Double Unders

25 Thrusters 45/35

20 Pull-Ups

Rest 2 min between Rounds – Score your fastest round.

Info: A bear complex is 1 power clean, 1 front squat, one shoulder to over head, 1 back squat, 1 shoulder to over head.  The goal is to do all of this in as few fluid movements as possible.

Results: I am actually getting better at my double unders and can do 8-10 in a row! I ended up using 70 lbs in the last few rounds of the bear complex. For the WOD I finished my first rounds in 4:05, my second in 4:11, and my third in 4:06. I used 35 lbs for the thrusters and did band assisted pull-ups.

Saturday: Played Tennis with T (I actually won a game!)

Sunday: 25 Minute Stationary Bike at Home & Ab Workout (Planks, Russian Twists & Sit-Ups with a 6 lb medicine ball)

I’d like to dedicate this post to Harry the Crab (the name was T’s choice).  He made an absolutely delectable dinner on Tuesday night once he was coupled with some homemade melted grass-fed garlic butter.

harry_crab

May he Rest In Peace in our bellies

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