Booyah! I finally made it to four CrossFit classes in a week. Every week it seemed that something came up and kept me from the goal of doing at least four but this week I made it happen.
Monday - Warm-up was 200 meter run, shoulder exercises in group circle, 200 meter run, hip exercises in group circle, various planks, squats, spidey lunges, mountain climbers, and dynamic burpees. WOD #1 was 5 rounds Kettlebell Thrusters (30 pound bell) and 2 rounds max rep Goblet Squats (30 pound bell). I did 45 of them. Meh. WOD #2 was 6 rounds of 10 Kettlebell Swings, Kettebell Push Press (Left arm), 15 meter Kettlebell Walk (Left Arm extended above head), Kettlebell Push Press (right arm), Kettlebell Walk (right arm) – 30 pound bell. Mobility and foam rollers to finish.
Tuesday - Warmup: 1000 meter run and 1000 meter row. WOD #1 was 5 rounds of 5 tire flips (150 pound tire) and 10 tire jumps. WOD #2 was 15 tire flips and 500 meter run. WOD #3 was 5 rounds of 5 pushups, 10 squats, and 15 situps.
Wednesday - Warmup was an 800 meter run. WOD #1 was 3 rounds of 10 toes to rope and 100 meter shuffle. WOD #2 was 8 rounds Tabata squats. WOD #3 was 12 minute AMRAP – 2 pushups, 2 ring rows, burpee, and 200 meter run. Increase pushups and ring rows by 2 with every new round.
Thursday - Warm up was 400 meter run, group shoulder exercises, and pushups. WOD #1 was 7×5 max weight floor press (I did 85 lbs). WOD #2 was 16 rounds alternating Tabata Burpees and DB Push Press (40 pounds).
It was an awesome week. I love tire flipping even if I did go light on the weight. I typically go 200 pounds but it was a large class that day and it was either go with 150 pounds or go double. I opted not to throw my back out. I also LOVED the floor presses, which are like bench presses but without the bench. My arms are still sore, three days later.
Friday-Sunday I chilled at my parent’s house. Now I am home doing laundry and packing for my trip to the Big Apple. I do plan to workout two days of the five that I am there so I won’t be totally slacking. My performance will be a question mark though since the evenings before each workout will no doubt be filled with parties and adult drinks.
How were your workouts this week?
* I’m one of 30 bloggers participating in the 12-week Go Green, Get Fit Challenge as part of the EcoMom Alliance Sustain YourSelf™ Program presented by PlanetShoes.com. This is my week seven update, you can read about week six here.
Monday, July 30th, 2012