Last week’s workouts + CrossFit update

March 20, 2017

Hello there. Did your weekend go well? Whatever you did, I hope you enjoyed yourself. My workouts were on point this week. I had five days of hard training and two days of complete rest. On Tuesday, I kind of tweaked a muscle in my hamstring (ugh…lazily putting my sneakers on!) and so I took an unplanned rest day and was cautious while running in Orangetheory on Wednesday. I included a lot of foam rolling, rolling on a tennis ball, and stretching. It feels A LOT better now and I’m just glad I didn’t push it and make it worse.


So here’s a rundown of last week’s workouts and my thoughts on CrossFit so far. As always, I’d love to know what your workouts looked like, what kind of fitness groove you are in (or not) and what’s going on with you in general.

Last week’s workouts



CrossFit SS


1) 2 back squats EMOM for 10 minutes (I used 95#)

2) 4 rounds for reps:

  • 30 ME power cleans 55#
  • 30 seconds rest
  • 30 seconds wall balls
  • 30 seconds rest
  • 30 seconds burpees
  • 30 seconds rest


Total work time = 22 minutes




*I planned to do a quick upper body workout, but my hamstring was not feeling great so I just rested. I spent a lot of time stretching out my hips and hamstrings which seemed to help a lot.



Orangetheory – Power Day (10 minuts of 30 second sprints)



CrossFit SS


1) 4 rounds for reps:

  • 1 minute strict pull ups (my best count in 1 minute was 7 pull ups)
  • 30 seconds rest
  • 1 minute L-sit holds (best unbroken time was 30 seconds)
  • 30 seconds rest
  • 1 minute double unders


2) 15 minute AMRAP

  • 20 hand-release push ups
  • 100 meter right arm kettlebell front rack carry (30# KB)
  • 20 kettlebell swings
  • 100 meter left arm kettlebell front rack carry


I completed almost 3 rounds










Thoughts on CrossFit

I’m going on my second month of CrossFit and I’m definitely enjoying it. I still get a bit nervous before class, especially if we’re doing a movement that is new to me or one that is particularly challenging (I’m looking at you, snatches!). But each time I get to the box, I’m greeted with warm smiles, friendly people, and laughter which all help me relax. There are usually at least two coaches nearby to watch your form, answer questions, and offer suggestions. I always learn something new or a tip in each class.


The membership I initially signed up for includes two classes per week. I’m sure I could attend additional classes for a small fee, but I haven’t looked into that yet. I do think it might be more effective to attend at least three classes per week in order to pick up the movements quicker and get more out of the program, but I’m still debating on whether I want to put even more money into gyms/exercise at this point. It adds up fast!


If you are considering trying CrossFit then I would encourage you to check it out. It seems intimidating at first, but once you get out of your own head you see that CrossFit is for all abilities and fitness levels. I would also recommend moving slowly and cautiously at first. If you start to focus on your time, your weight, and intensity too soon then you might not learn the movement properly and you could end up hurting yourself. Slow it down and work on actually performing the movement the right way before adding speed and power.


Anyone have some especially good workouts last week? Any seasoned CrossFitters have some advice on starting CF?


Thank you for reading!





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