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My CrossFit Journal (Week 5)
Week 5 Day 1, Sunday. The warm up was more annoying and longer than usual. I think it’s because I went at 10am and usually I go to CrossFit at 7pm. I felt tired and un-coordinated that is, until I started…
Warm up
Inchworms
15 push ups
Squats
Front squats against wall
Stretching glutes
Lunges
2 laps outside
Side to side squat stretch thing
WOD 15 mins
10-1 (10, 9, 8, 7, etc…)
10 front squats (45lb) / 100meter sprint
9 front squats / 100meter sprint
8 front squats / 100 m sprint…and so on.
Thanks google images
There was me and one other woman in this class for Sunday. A lady older than me was ahead of me at the beginning since I found the front squats hard. The competitive person in me got …competitive and I tried so hard to sprint as fast as I could to catch up to her. Once I was even after a few squat rounds and sprints, that’s when my breathing became an issue and I got really embarrassed as the next class for 11am was watching us workout..it was like I was hyperventilating again. The trainer asked if I had asthema and told me I need to start running outside once a week to control my breathing “as my body is doing whatever the F it wants” (lol his words not mine). Either way the fifteen minute timer went off and by the end of it I had just one more round to complete: 1 squat and one 100m run left but the timer went off, so we had to stop.
I could’ve easily puked that day.
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Week 5 Day 2, Monday.
AMRAP 20 (As many rounds as possible in 20 minutes)
8 pull ups
8 push ups
8 KB Swing
I can now do regular push ups!!! As for the pull ups, I had to use a lighter weight band to do the pull ups as I was getting “too good” with the easy ones. I ended up taping my hands, just like I used to do when I climbed, so I wouldn’t rip my almost-formed calluses off. I ended up doing a total of 6, but NEARLY completing 7 in the 20 minute round. I haven’t sweated so much off my face in a long time. This one was wild.
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Week 5 Day 3, Tuesday.
For time:
70 Burpees
60 Sit-ups
50 Box Jumps; 24/20″
40 Supine Pull-ups
30 Push-ups
I was really afraid of this WOD, until we got started. I marked every 10 burpees with a piece of chalk on the cushioned floor. It went by so quickly! The situps got pretty difficult when I was at 50. Box jumps made me sweat and I did them on 20″ boxes. Supines were fun, and the 30 pushups I ended up doing 5 regular pushups, 5 on my knees. Took a break then did 5 reg’s 5 on my knees. My final time was 18:37. It flew by. I think that was one of my favorite workouts!
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Week 5 Day 4, Friday. I decided to pop into the gym at 7 o’clock in the morning on this day. It was a busy few days I was disappointed I couldn’t go on Wednesday. We had a surprise (ok, to me—since I never check the forecast) snowstorm and ended up getting about 11 inches of snow. Took me a whole hour to drive home going 15km/hr. Thursday I couldn’t go since we enrolled Alfie back into Obedience School. So I decided to go on Friday morning because I got my hair cut after work and ended up going dancing with friends, Saturday morning an appointment at Scotia Bank (for my 4 free movies new visa card!!), and then Hamilton.
Whewf! Okay, so the workout consisted of:
21-15-9Â 20 minutes
Deadlifts (I did 85lbs)
Kettlebell squats with a 16kg bell
Is that his pooping face? I hate to admit but mine was probably looking a little like that too during my squats. Boy that shizzzz is hard. Maybe listening to some music with headphones in will distract me from making faces. Or a mirror…
There was only three of us girls in the morning class and the two others must’ve been competitors or ‘experts’ at CrossFit. They were done minutes before me. I was still on my second round while they were putting away their weights. My third round of dead lifts I was getting tired. The girls and the trainer ended up cheering me on, which was a bit awkward but totally needed since the trainer said “You made that one look easy!!” So I got pumped up and did them quicker. The squats were brutal and my legs were shaking at the end of it.
All images found on google.com
My CrossFit Journal (Week 4)
I LOVE CROSSFIT. I have completed week four and I’m still going strong. It honestly feels as though you’ve got a personal trainer with you constantly. You’re never doing moves wrong, and they’re there to spot you if you’re feeling a bit weak. You have these people who workout with you, who completely motivate you. They cheer you on when you’re doing something like the image shown below and can’t stand straight up. It totally works. Alright! Let’s get to my weekly summary…
Week 4 day 1, being Monday. I’m weak in the shoulders apparently. It was a bit disappointing to see everyone lift more than just the bar above their head, hahaha. At least it was a 45lb bar?
For our warm up we did 2 laps running outside, then practicing the technique of the workout to come.
First WOD (workout of day)
Push Press
5×5
5 presses, 5 times. There was a line up of people, so this took about a half hour for everyone to have a turn. One person lifts 5 times, then the next and so on. Then we get our second round in. etc.
After that was done, we had 10 minutes to complete AMRAP (As many rounds as possible)
AMRAP 10
3 Good Morning (95/65)Â = 95lb for men, 65lb for women. I couldn’t get the G.D. bar above my head since I was sore weak from pushpress so I did a 15lb bar with 10lbs on eah side. 35 in total, lol.
6 Bent Over Barbell Row (95/65)
1 lap outside
Click to enlarge. Images found on google.
My first round was done in no time and I was sprinting around the building keeping up the pace with the fast men. I ended up doing a total of exactly 6 rounds in 10 minutes. Not too bad. But I felt I could have lifted heavier, if I could have gotten the bar above my head and onto my back/shoulders.
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Week 4 day 2, Tuesday. The schedule will be changing for CrossFit next week. I told him I wasn’t impressed. There aren’t any classes on Sundays, limited on Saturdays and on Friday’s the last class starts at 5:30. I only get off work at 5:30. I suppose I could go in the mornings, but I’m not a morning person. He thanked me for letting me know it wasn’t the most convenient for me, and if more people pipe up about it, then maybe they’ll add an extra class. Pffthh..
Okay so the warmup consisted of something like skipping, laps outside in the freezing cold, giggling with one another about how much food we consumed before arriving to class. So fun!
WOD:
Front Squat 6×3 (Six times, 3 times each time). These Front Squats weren’t timed. Just had to do them.
Wall Balls & Pushups 30-25-20
Click to enlarge. Images found on google.
The front squat is difficult with weights, lol. I can’t get my butt low enough in the squat and I want to drop all the weight. We had 15 minutes to complete the second exercise, I think I completed it in roughly 8 or 9 minutes. The wall balls I have deemed as my least favorite exercise in the whole entire CrossFit exercises. I ended up throwing the 8lb medicine ball for the wall balls. You do 30 wall balls, then 30 pushups. 25 wall balls, then 25 pushups and so on.
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Week 4 day 3, Wednesday. This class flew by. I think it’s because the other class overlapped by a few minutes and our WOD was only ten minutes long.
AMRAP 10mins
30 Double-unders
15 Ground 2 Overhead; 75/55lbs
The “snatch” exercise shown above isn’t exactly ‘ground to overheads’ as I didn’t bend down that much at the end of the snatch. It’s a more difficult move that we haven’t learned yet. Google just wasn’t showing me the Ground 2 Overhead images.. lol.
We had to complete AMRAP in ten minutes. I ended up doing three rounds. For the overhead I got a 15lb bar with 20lbs on it. The Ground to Overhead was do a deadlift, squat then push the bar right above your head. Rather than doing the double-unders since those are extremely difficult for me to do, we had to do 90 skips. I can’t count to that! So I found three little dots on the wall and did 10 sets of 30, 3 times LOL.
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Totally missed St. Patrick’s Day workout. It was even named after me. I had other plans that evening. Disappointing!
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Week 4 Day 4, Friday. This days workout was one of my favorites. We started out with an 800meter run which was four laps around the building.
WOD 10 rounds
10 pull ups
15 pushups
I don’t think that this WOD needs photos as everyone knows what pull ups and pushups are. I definitely felt it in my lats the next few days.
Week four complete and still going strong!!!
To see my other completed workouts:
Week 1 (I feel like death)
Week 2 (where I injured my elbows)
Week 3 (I ripped my palms apart this week)
My CrossFit Journal (Week 3)
My popeye arms (yes, plural) are back to normal. [Read about my swollen elbows from last week.]
Olive Oyl normal? Ha ha!!! I can workout regularly again! So I did, 5 days in a row in fact. WOA.
Day 1: Last Sunday’s workout was working with a ‘teammate’ and basically here’s the workout we did together.
1 set/round
30 Ring Dips Combined
150 Wall balls (while the other person held a plank – we didn’t EACH do 150, again it was combined)
30 Ring Dips Combined
150 Box Jumps (while the other person held the “hollow hold” a difficult ab workout)
30 Ring Dips Combined
What the workout looked like:
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Day 2: Monday’s workout was as many sets as you could do in 15 minutes, but since there was only a few of us doing the 15 minute round and everyone else was doing 20, we decided to not stop. But first the warmup —oh brotha, we had to skip 300 times, do inchworms back and forth, then push ups, and after that lunges. Sweating before we even start!
AMRAP (As many reps as possible)
75 skips (can I tell you right now, that I used to be awesome at Double Dutch skipping as a kid, now I can barely skip 15 times in a row!)
5 dead lifts (T and I were teamed up so we used 75lbs)
75 skips
10 kettlebell swings (I used 8kg kettlebell)
I was annoyed with this workout because the skipping slowed me down. I had to stare at a spot on the wall and just concentrate on keeping everything timed perfectly. I can’t wait to be able to do double unders (swing the rope twice and jumping only once. BAM! Looks hard.), but at the moment when I try DU’s the rope smacks my butt pretty hard and stings lol.
What the workout looked like:
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Day 3: The warm up we ended up doing on Tuesday left me gasping for air and sweating like a guy. It was great. We even had the choice to run outside or do 40 mountain climbs. I wasn’t looking forward to the run outside, but my friend convinced me! I took photos of the warm up and our workout scale (apparently that’s the name of it, right?). I think I got it right. Either that or scale means the lower (‘easier’) workout.
I tweeted right as I drove to another gym to pick up my Boyf who was doing interval run training, and I tweeted this. I worked out so hard and so fast this night, I wanted to feel that PUSH again.
(Note: I did not barf. Just felt the need to lol)
Lots of laps in there, and we were givin’er too on the laps! Here was our scheduled workout:
I guess there was a second warmup too, since we had to do 100 three times of cross over skipping, or double unders—which is near impossible for me since the skipping rope keeps whipping my legs and butt, literally. It stings!
AMRAP (As many rounds as possible)
12 Pistols (basically squat with one leg – we didn’t go as low as the photo shows lol)
10 Burpees
8 Supine Pull-ups
What the workout looked like:
The workout was apparently only 12 minutes long, but you had to punch out as many rounds as you could. Since my supines were on the way-easy side this day, I was going super fast because I was almost standing up. Ugh. The trainer told me to do it this way til I got used to the technique, since we both didn’t want me to injure my elbows again and have them swell up. I ended up doing NEARLY five rounds, I finished my burpees just when the clocked beeped and we had to stop. Can I just say one thing? I freaking love burpees. I was speeding through those like no other. Loved it. The pistols however, left my legs weak at the end of the workout.
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Day 4: Wednesday’s WOD (Workout of the day!) My ITB or whatever that ligament is called along the side of the kneecap gets easily irritated. Therefor I had to do a modified workout this day.I don’t remember a lot of the warmup, but I know we had to do planks in there
AMRAP in 12 minutes. Can I just say I’m kinda getting tired of pumping out as many reps as possible in a quick amount of time? I like counting down some days, lol maybe tomorrow will be different.
10 push ups
10 kettle bell front squats
I managed to do 7.5 rounds (meaning finished the push ups in time but not starting the squats. I ended up using a 16kg kettlebell and nearly dropped the darn thing numerous times. It was a difficult one! Also starting to love push ups, probably because I can do them fast. But only fast on my knees.
What the workout looked like: 
This is what everyone else was doing instead of my kettle bell squats. I forget what this was called:
Thanks google images! (Psst, check out her awesome abs)
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Day 5: OH MY GOD. 5 work outs in 5 days. This was what I had originally planned. I’m not as sore, or as tired as I thought I would be. But my hands have taken a beating. Reminds me of the climbing days!
We did “death by pull ups”, which wasn’t hard as it actually sounded. Probably because I was told to stop due to the ripping on my hands. You start off with one whole minute to do 1 pull up, then wait til the clock hits 2mins, and you do 2 pullups. 3rd minute – 3 pullups. I made it to 12 minutes and I felt that I could keep going. Don’t think I’m a super strong chick who can just do pull ups on her own. I was using this elastic band type of thing where you put your foot in it and it takes off 50 or 70lbs off your weight, so it makes it incredibly easy.
I’m not sure I’ll be posting photos in the week, unless the wordy post gets to you and you’re not interested without a some photos. But let me know if you guys are interested in me updating these workouts to go with the photos. It took a lot of work these last three weeks to find the correct photos and post them.
POLL EMBEDDED for those that read via google rss.