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You are here: Home / Fitness / Fitness Friday – Five in a Row

Fitness Friday – Five in a Row

By Tiffany Leave a Comment

Hit a fitness goal this week and that was to make five CrossFit classes in a row. Ideally I would like to do 5 on, 2 off consistently. Of course today (on the 5th day) I am really super sore but I love that feeling. It let’s me know that my body is being challenged and that it is getting stronger. I also broke through some PRs (personal records) so that is another bonus. It’s been an awesome week!

Monday: Warmup was 10 minutes AMRAP 10 sec wobble bench hold, 20 overhead lunges (15 lbs), 5 wobble bench press (63 lbs), max L hold on bar – 100 meter run after each. Skill was 5×10 Wobble bench press (63 lbs). WOD was 1 minute AMRAP x10 with minute rest in between rounds – 5 air squats with DB held out front, 10 situps, 5 burpees.

Below is the wobble bench press…which is just benching a bar with kettlebells on the end, attached with bands. They wobble all over and make it hard to stabilize which works all the muscles in your arms like crazy.

Tuesday: Same warmup as yesterday. Skill was 7×5 wobble bench press (63 lbs) and 2 statue of liberty situps with dumbbell after each set. WOD was 15 minutes AMRAP – 5 high pulls, 10 sumo deadlifts, 5 sumo deadlift high pulls, 200 meter run (20 lb dumbbells).

Wednesday: Typically hump day is the toughest. Warm up was 50 Good Mornings, 100 meter run, 50 Back Squats, 200 meter run, 50 straight leg deadlifts, and a 400 meter run (33 lb bar). WOD was 20-1 Kettlebell Swings, Goblet Squats, and straight leg deadlift. That is 210 reps of each!!! Finished at 33:38.

Thursday: Warm up was 15 minute AMRAP: 5 Wobble stiff leg press (63 lb), 250 meter row, 15 Wobble back squat (63 lb), 250 meter row. WOD was 7 rounds w/one minute rest between rounds: max pushups, situps in 30 sec, air squats in 30 sec, max Stiff leg press w/ db’s (40 lbs). Group mobility with bands for finisher.

I managed to stay consistent on my reps for the WOD except for the pushups. That means if I did 16 situps in 30 seconds in round one I managed to stick it and do 16 situps in round 7 even though by then, I was very tired. This was mental just as much as physical.

Friday: Warm up was same as yesterday (wobble press, back squats (78 lb), and rowing). Skill was 5 minutes air squats, 5 minutes rowing, 3 minutes rack. Strength was 50 statue of liberty situps with dumbbell (20 lb). WOD: Team Fight Gone Bad – 3 person teams – Rotating through one minute stations. 1) wallball 2) Sumo Deadlift High Pull 3) 20″ box jumps 4) Push Press 5) Calorie Row.

My PRs: I increased my push press weight by 18 pounds, my back squat weight by 5, and my calorie row by 5 calories.

How did you do this week?

Filed Under: Fitness Tagged With: Bench Press, Burpees, Dumbbell, Dumbbells, Fitness Goal, Friday Five, Good Mornings, Hump Day, Kettlebells, Lb Bar, Leg Press, Minute Rest, Personal Records, Pushups Situps, Sec Max, Squats, Straight Leg Deadlift, Straight Leg Deadlifts, Warmup, Wobble

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Meet Tiffany

My name is Tiffany and I am the blogger behind Naturemoms. I live on an urban homestead in Ohio with my husband, three children, and assorted furry friends. When I am not blogging I am usually thrift store shopping, gardening, wildcrafting and food foraging, or otherwise enjoying nature. Enjoy! Read More…

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