Sweaty Sunday Weekly Recap: Week of April 7

If all of my weeks keep going like they have been, I’m going to be a Crossfit queen pretty soon. I hit a couple more PRs this week and despite having one crummy workout, I managed to put in three WODs, two Endurance classes, and an Oly Lifting class! Sadly, not much running this week, which is not good for the 10k training, but hoping once the weather improves my attitude will get a bit better!

Week of April 7: Recap

Sunday: Rest!

Monday: Crossfit

Warm up: Foam Rolling (IT band, Hip flexors,Glutes, Hamstrings); 30s on 30s off Front Squat and Push press
Skills/Strength: 10×1 max height box jump; Muscle up practice
WOD – “Chief”: Max Rounds in 3 minutes of: 135/95lbs  power cleans, 6 push ups, 9 squats; Rest 1 minute and repeat 5 times.

Results: 

I LOVE box jumps. Seriously, last week I jumped the highest ever at 31.5″ so this week’s attempt at jumping up as high as you can seemed like a very fun challenge. 30″ is probably my favorite height; it is a challenge, but I am pretty comfortable with it. Last week I stacked a 25lb plate on top of the box; this week I added a little extra oomph and jumped up with the 35lb plate, adding another inch of awesome!

This WOD was tough (aren’t they all?)!! I knew I could physically clean 95lbs; I had done it in the Open workouts multiple times and I had the bruises to show for it. The workout was only 3 cleans at a time, so I knew I was capable. I did the first one, and nearly killed my chest smacking that barbell against it. I scaled down to 85, and still had a very rough time doing so many heavy cleans over and over, repeatedly hitting my chest. If I didn’t think my chest plate was pretty solid  I would be sure that I had fractured it. But nope, the body is a pretty amazing thing and I left in one piece. I finished no more than 3 full rounds each 3 minute round.

Tuesday: Crossfit and Crossfit Endurance

Crossfit:

Warm up: 4 rounds of 10 Ring Dips, 10 Kips on the bar, 10 hallow rocks, 10 supermans
Skills/Strength: 1 Rep Max Clean and Jerk, 20 minute time cap
WOD: 15 min AMRAP 100m Row, 10 KB swings,  10m sled push

Results: 

Since I didn’t have enough fun doing cleans on Monday, we had a chance to do max clean and jerks. Whoopie. 😉 Again, I knew I was physically able to clean and jerk 95lbs. I did it during the Open (which I am discovering I must have had super strength as I cannot replicate some of the things I had done..). In 20 minutes, my max clean and jerk was 90lbs. I was a bit disappointed because I was certain I would hit 100lbs since I knew I could do 95lbs. But nope, couldn’t even hit my max once. I can’t expect PRs everyday.. 🙂

The WOD was exhausting, but I made it 6 full rounds, plus the KB swings and sled push in round 7.

Crossfit Endurance:

Skills/Strength: Back squats and Knees-to-elbows
WOD: 200m sprints EMOM

Results:

I have become quite weak in my squats and think I need to start putting some extra time to get my squat strength back! 15 reps is a lot, but I was struggling with 55lbs! I am getting a bit better at my knees to elbow since my kip is improving, but still a movement I need some practice on.

For the sprints, I was a bite fortunate that I am slower than most so didn’t have an opportunity to run every minute on the minute as it took me a minute sometimes just to do one sprint! I ended up doing a total of 10 200m sprints.

Wednesday: Rest!

We did install a pull-up bar at the office; so I got some pull-up practice in.. 😉

Thursday: Crossfit and Crossfit Endurance

Crossfit:

Warm up: Barbell Skills, Snatch Deadlift, Jump Shrug, High Pull, Overhead Squat, Power Snatch
Skills/Strength: 20 minutes to find 1 Rep Max Snatch
WOD: Run 1 Mile or 100 Kettlebell swings, then AMRAP burpee pullups for remainder of 10 minutes

Results: 

I PRed my snatch!! Back during the Open, one of the workouts included a 75lb snatch. I tried, and tried, and there was no way I was going to manage 75lbs. But now, five weeks later, I snatched that 75lbs! It wasn’t pretty.. but it was a PR!

The WOD was nothing special; despite my relationship with running, it sounded better than 100 KB swings! We ended up only running about 0.8 miles due to a flooded route, but I made it back in time to get some burpees in.

Crossfit Endurance

Since I didn’t get enough of a workout with the regular Crossfit WOD, I opted to stick around for the Endurance class yet again (and because it was so cold and gloomy all day, I neglected my planned lunchtime sprints..).

Skills/Strength: 5 1-minute planks, 5 ball slams
WOD: See below.

Results:

Do you see that WOD? Seriously. 5000m of rowing! So once upon a time, I rowed 1000m for the first time (like a month ago). Then I rowed 2000m for the first time. Both nearly killed me, and now I needed to do both of those in one workout, plus an additional 2000 meters? Yikes!

I did it. I didn’t die. I didn’t stop. I rowed, and rowed, and felt like a superstar after! I know little about how splits work in rowing, but the coach said each interval should be about  2 minutes shorter than the previous, and I managed to do that so I was quite pleased!!

2000m: 9:40.7
1500m: 7:28
1000m: 4:44
500m: : 2:11.7

Friday: Pole Fitness

So… the WOD looked awesome today. “Annie” does “Karen”, which would have boasted an awesome mash-up of  50-40-30-20 and 10 rep rounds of: Double-unders and Sit-ups, followed by 150 Wallballs. However, I had a low-key bachelorette party to attend that included a different type of fitness routine.. My conservative self did not know what I was getting myself into.. recap to come…

Saturday: Oly Lifting

Results: Practiced speed squats and snatches from the high hang position. Nothing exciting to report here!

I was supposed to run my “long run” of 2.5 miles… but I blame Michigan weather for killing that idea..

Week of April 14: Plan

Sunday: Rest!
Monday: Crossfit
Tuesday: Crossfit WOD plus Crossfit Endurance
Wednesday: Rest!
Thursday: Crossfit WOD plus Crossfit Endurance
Friday: Crossfit
Saturday: Crossfit Oly Lifting

Your turn..

How were your workouts this week? Have you hit any PRs lately? Do you use a treadmill in gloomy weather or suck it up and get outside anyway? Or just ignore running on those days like I did..?