Breaking away + last week’s workouts

afitmess
April 2, 2017

Hello there! Happy Sunday to you. We’re all packed up and ready to leave for Mexico tomorrow. Our flight leaves around 6:20 A.M. so our day is going to start mightttyyyy early. Matt and I are excited and a little nervous to leave the girls, but they are happy to get to spend so much time with Grandma and Grandpa so we know they will have a great time. Plus, we promised them presents when we return (no shame over here about bribes!).

 

I’ve packed lots of dresses, suits, and workout clothes. All about comfort for me!

I am planning on totally unplugging while we are away so that I can really enjoy our time together. I picked up a couple of books to read while we are travelling and I’m excited to crack them open.

We are going to miss these babies like CRAZY! Love my sweet girls. ūüôā

Anywho, I’ll be back in a week with photos to share. I hope you guys have a great week and stay healthy and happy. As always, thanks for reading my little blog!

 

Last week’s workouts

Monday

CrossFit Sua Sponte

1)  3 rounds for total reps:

1:oo minute max effort back squats – I used #75 and completed the following reps: 16, 15, 17

2)  4 rounds for total burpee box jumps of:

3:00 minutes to run 200 meters and then max burpee box jumps (20″ box) in remaining time -> 1:00 minute rest. My burpee box jumps were between 25-30 each round. This workout was CRAZY hard!

 

Tuesday

REST

 

Wednesday

Orangetheory

Partner Workout

Run/row:

1st person begins on rower and rows 1,000 meters while the other person runs at a push pace at 1% incline. Then switch places and the other person rows 1,000 meters while the other runs at a push pace. Continue this sequence, dropping the row by 250 meters each time and adding 1% incline to the run. So, each person would row 750, then 500, and finally 250 meters. The incline would be +1% each round.

 

Strength:

1st partner performs the following set while the other partner rows:

  • 8 chest presses (I used 30# DBs)
  • 8 low rows (I used 25# DBs)
  • 8 lateral raises (15# DBs)
  • 16 plank up downs

 

Goal: 5,000 meters or more; my partner and I got to 5,300 thanks to her long legs. ūüôā

 

Thursday

CrossFit Sua Sponte

WOD

1) Gymnastics Tests:

  • 3 min AMRAP arch ups (or “supermans”)
  • Rest 1 min
  • 3 min AMRAP hollow rock hold with pvc overhead (holy hard!)
  • Rest 1 min
  • 3 min AMRAP ring lockout hold

2) METCON:

13 Minute AMRAP:

  • 8 strict supinated pull ups
  • 16 thrusters 35#
  • 24 split jumps

 

Friday

Orangetheory

I wasn’t planning on going to class on this day, but my evening opened up and I was able to squeeze it in. It did not feel that great, mostly because I was feeling tired from Thursday’s WOD. The strength floor looked like this:

Round 1:

  • 45 second bench hop overs, then 2-3 rounds of:
  • 16 DB thrusters
  • 12 plank jacks

 

Round 2:

  • 45 second bench hop overs, then 2-3 rounds of:
  • 12 DB curls
  • 12 split jumps

 

Round 3:

  • 45 second bench hop overs, then 2-3 rounds:
  • 12 DB high rows
  • 12 leg raises

 

Saturday

Orangetheory

3 group workout

Strength floor (block 1):

  • 30 seconds DB squat to overhead press
  • 30 seconds skier swings
  • 30 seconds push up to bird dog
  • Repeat 2x

 

Strength floor (block 2):

  • 30 seconds bentover low row
  • 30 seconds tricep overhead press
  • 30 seconds of mountain climbers
  • Repeat 2x

 

Sunday 

4 mile run + 1 mile walk

 

 

 

Last week’s workouts: back into running, at home workout, Orangetheory and CrossFit

afitmess
March 27, 2017

Hello! Hope your week is off to a fabulous start! I’m trying to get things wrapped up here before we leave for our trip and it has me a bit scatter-brained at the moment. I plan on totally unplugging when we are in Mexico (besides checking in with the girls) so I’m trying¬†to tie up all the loose ends at work before we head out. Here’s hoping the productivity gods shine down on me over the next few days.

 

Last night I got a bit sad when I started thinking about leaving the girls (I haven’t been away from them for more than a couple of days). I’m sure they will be fine (they are super excited about having time with grandma), but I am going to miss them like CRAZY! My whole world revolves around them so it’s going to feel really odd to be away from them. I’m sure I’ll be all out of sorts and crying¬†like a baby when we leave {tear}.

 

But we really need some time away. Matt and I rarely have any time together just the two of us¬†(we “talk” a lot through email and texts since when we’re home it’s usually all about the kids). I’ve convinced him to take a yoga class with me (!) and I’m sure we’ll put together some fun beach workouts to do. I’m definitely someone who likes to exercise while on vacation (I find I’m able to relax more when I include workouts) so I’m looking forward to mixing things up.

 

Speaking of exercise, last week I included a lot of different¬†workouts. I’m definitely someone who does better with a variety of activities. I haven’t taken a run in several weeks and my body definitely took notice of this. Sometimes¬†it’s easier to just take a class and get told what to do. I was finding it really hard to motivate myself to get out there for a run, but I was glad once I did. That internal talk can be so hard to tune out at times! But, honestly, I never, ever regret working out. I’m very thankful that I’m able to workout as much as I do and I’m so glad to have hobbies I enjoy. And I hope you do, too. Whatever activities you enjoy – whether it’s running, boxing, lifting, or hiking – I truly hope you continue to make time to do these things.

 

Here’s a look at what I did last week…

 

Last week’s workouts

Monday 

CrossFit

WOD

  1. 2 back squats EMOM (every minute on the minute) for 10 minutes (I used 95# pounds for 20 reps)
  2. Every 3 minutes for 15 minutes (5 rounds) – go as fast as possible to earn as much rest time as you can:
    • 15 thrusters (I used 40#)
    • 10 bar facing burpees (it ends up being 20 burpees and jumps over the bar total)

 

Tuesday

At home – Total Medicine Ball Workout

I did everything the same, but instead of the figure eights I did jump squats. I also substituted the med ball slams for weighted sit ups (I couldn’t risk waking Ashlyn up from her nap).

A Fit Mess

Wednesday

Orangetheory

 

Thursday

CrossFit

Gymnastics

 

3 Rounds:

  • 1 minute pull ups (my best was 7)
  • 30 seconds rest
  • 1 minute plank
  • 30 seconds rest
  • 1 minute double unders
  • 30 seconds rest

 

3 Rounds:

  • 1 minute ME cal row (my best was 16)
  • 30 seconds rest
  • 1 minute KB swings (I used a 26# kb)
  • 30 seconds rest
  • 1 minute wall balls (I used a 10# ball)
  • 30 seconds rest

 

Friday

5 mile run outside (I didn’t wear a watch, but I estimate this is how far I ran).

 

Saturday

Orangetheory

 

Sunday

5 mile run outside (this is the crazy-happy face I make after a run when everything is right in the world again). PS – I have got to do a post about some of the affordable and cute workout clothing I have been getting from Forever 21! I bought 4 workout tops and the sports bra below for $50!

 

Enjoy your evening, friends!

 

 

Last week’s workouts + CrossFit update

afitmess
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

 

Monday 

CrossFit SS

WOD

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

 

Tuesday

REST

*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.

 

Wednesday 

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

 

Thursday 

CrossFit SS

WOD

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

 

Friday

REST

 

Saturday 

Orangetheory

 

Sunday 

Orangetheory

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!

 

 

 

 

Last week’s workouts + the hardest CrossFit WOD to date + we all have to start somewhere

afitmess
March 12, 2017

Hi friends. How was your weekend? We had a little sprinkle of snow Sunday morning and by noon it was all melted. It looked pretty when it was falling, but I’m glad it didn’t stay. Snow in Chapel Hill means everything basically shuts down for days, including schools.

 

Our weekend was mellow, but we got to visit with friends and family, which was nice. Cooking and cleaning (the usual) for most of the weekend, so nothing exciting to report. Just lots of chill time, coffee, and snuggles.

I had a really great week of workouts despite crushing¬†my knuckles on a wooden box at CrossFit and then breaking my toe when I was at home on Saturday (more on that below). Here’s what my workouts looked, what I enjoyed, and what I wish I had done differently.

 

Last week’s workouts

Monday

CrossFit SS

1) 3 back squats EMOM for 10 minutes (I used 85#)

2) Metcon – alternating EMOM for 16 minutes

  • Even minutes: perform the following reps of shoulder to overhead press (I push pressed the weight and used #40-45 I think): 3,6,9,12 and then 3,6,9,12

 

  • Odd minutes: perform 10 box jump overs (I used a 20″ box) *this is where I smashed my hand on the wooden box when I was jumping. It was bleeding quite a bit and my hand hurt for several days, but it feels much better now.

Tuesday

REST

 

Wednesday

CrossFit SS

1) 4 Rounds for reps of:

  • 1:00 ME strict pull ups
  • :30 rest
  • 1:00 ME V-ups
  • :30 rest
  • 1:00 ME tall box jumps (NO REBOUNDING) I used a 20″ box and added a 15# plate to the top
  • :30 rest

 

2) 18 Minute AMRAP:

  • 25 burpee box step ups (I used a 20‚Ä≥)
  • 100m right arm KB farmers carry¬†35# KB
  • 75 double unders
  • 100m left arm KB farmers carry¬†35# KB

 

*This was officially the hardest CrossFit WOD I have done to date. After the first three rounds of pull ups, v-ups, and box jumps I felt like that should have been the entire workout.¬†The movements were deceiving difficult and got harder as fatigue set in. I was able to complete 2.5 rounds of the 18 minute AMRAP and completed just over¬†75 burpee to box step ups. I could barely walk the next day. This was definitely the most challenging workout so far and it felt really good to push myself. I realized I do much better with the gymnastic and endurance moves than I do with heavy weights and strength so I know exactly what I need to work on. And I was happy to RX the KB farmer’s carry!

Thursday

Orangetheory

Friday

REST

Saturday

Orangetheory

*toe injury occurred after class when I was rushing to hop in the shower before company arrived. I smashed my middle toe on my bed post and the sound was horrible (like eggs cracking). My toe is blue and purple and it hurts like heck when I try to move it, but I taped it up pretty well.

Sunday

Orangetheory

I was planning on running today, but the snow and cold seemed less than appealing in the early morning so I headed indoors for my workout. I also didn’t want to put too much stress on my toe so I thought class would be better. It felt okay and I was very cautious with my movements.

 

What I liked about my workouts last week:

I have been craving group classes lately and it was great to get to three¬†OTF classes and two CF sessions. I’m also really glad that I was able to include two rest days – especially given the high intensity workouts I have been doing lately. I think it’s extremely important to balance anything high impact with rest.

 

What I would have changed:

I’m not dedicating nearly enough time to stretching and recovery movements after my workouts. I used to be so committed¬†to this, but I’ve gotten a bit lazy with it given my time constraints. I usually try to get in and out of class quickly to get home to the girls. I tell myself that I’ll stretch and foam roll at home, but then I get to the house and things are crazy and I forget. I am going to try to focus on getting some good stretching and rolling in¬†at the end of the day since I know it’s really important to help balance my workouts and stay injury free.

 

Final thoughts:

I’ve been feeling out of my element at CrossFit. I’m learning SO much and many of the movements are either completely new to me or they’re ones I am used to doing, but are performed differently (for speed and efficiency). I still get a bit nervous driving to class and I feel awkward – super awkward – at times, but my coach keeps reminding me that “we all have to start somewhere.” This comment has really stuck with me and I find myself repeating it in my head at times. Sure, I feel awkward, sure I’m way behind everyone else in terms of knowledge, speed, and strength, but they were all where I was at one point. We all start out in the same place. And starting is the only way¬†to achieve progress. So if you are feeling uncomfortable about starting something new or even going back to something that you’ve taken time off from, then just remember that we all need to start somewhere. We all need to take that first step forward. It can be scary, but it’s totally worth it!

 

Lots of love and thanks for reading!

 

What was your favorite or hardest workout last week?