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″)
  • 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?

Last week’s workouts: Hell Week, strength training, and a run

afitmess
November 1, 2016

It’s officially November 1st and there are less than 8 weeks until Christmas. Did I just make you panic a bit? This year I vow to get all of my shopping done by December 1st. Just kidding. That will NEVER happen! But I do vow to stay a bit more organized about it. And by “organized” I mean have a shopping plan. And by “shopping plan” I mean stick to a budget! Anyone else start with the best intentions and then slowly start going overboard? But I digress…

 

My workouts last week were both challenging and fun. I managed to get in activity every day and forced myself to take a rest day mid-week. Overall still feeling good.

 

Last week’s workouts

Monday – Hell Week Day 1 at Orangetheory

Theme: The Hills Have Thighs

Rowing:

  • Row 100 meters and then add 25 dumbbell thrusters (I used 15 lb. DBs)

 

Each round add 100 meters to the row and subtract 5 reps from the thrusters. I got to 600 meters and 0 thrusters.

Strength:

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Reps: 20 / 18 / 16 / 14 / 12

  • Lateral step ups with power (each)
  • Palms to elbows (total)
  • Bench static lunge (each)
  • Decline mountain climber (total)

 

Treadmill:

Round 1: 3% incline

  • run 1 minute at a push pace
  • 45 second base pace
  • 30 second all out

 

Repeat same sequence increasing the incline by 2% each time (5%, 7%, 9%, 11%) or until you die.

 

Tuesday – Strength

3 rounds:

  • elevated push ups (x20)
  • dumbbell presses (x12)

 

3 rounds:

  • dumbbell flys (x12)

 

3 rounds:

  • weighted bench dips (x15)
  • DB pullover on bench (x15)

 

4 rounds:

  • tricep kickbacks (x15)

 

15 mins ab work + PT exercises

 

Wednesday – REST

 

Thursday – Hell Week Day 4 at Orangetheory

Theme: Silence of the Limbs

Run/Row:

  • 15% incline -> All out sprint for 0.15 miles
  • 200 meter row

 

Repeat same sequence decreasing the incline by 2% each time (try increasing your speed with each round) and keeping the row at 200 meters. I got to 5% on the treadmill + 200 meter row.

 

Strength:

  • 120 mountain climbers
  • 20 tricep push ups
  • 60 alternating bicep curls (total)
  • 60 tricep kickbacks
  • 60 TRX curls
  • 60 TRX tricep extensions
  • 30 dumbbell front raises
  • 30 dumbbell lateral raises
  • 30 front delt raises

 

Friday – 3.5 mile run outside 

A Fit Mess

Saturday – Hell Week Day 6 at Orangetheory

Theme: The Burpee Switch Project

This was a 3G class which means there were a lot more people and we were broken up into three groups: floor work, treadmill, and rowers. I started on the rower and the class went something like this (I couldn’t actually recall all the details):

Block 1: row 2 mins at a push pace + 1 min all out effort

Block 2: run 2 mins at push pace + 1 min all out effort

Block 3: 3 minutes of the following: 2 burpees + 4 hops over bench; repeat adding 2 burpees + 4 hops each round

Block 4 + 5: row 1 min all out then run 1 min all out

Block 6: 1 minute: burpee to plank row to standing curl

Block 7 + 8: row 1 min all out then run 1 min all out

Block 9: 1 minute: triple squat followed by a burpee

Block 10-11: repeat same row and run

Block 12: full burpees

Repeat first three blocks again.

DONE!

 

Sunday – Strength + PT

A Fit Mess

Lateral band walks (30 per side)*

Then 3 rounds:

  • wide grip upright row (10 – 12 reps)
  • narrow grip upright row (AMAP)
  • DB lateral raises (10 reps)

 

3 rounds:

  • single leg dead lift with 20# kettle bell (20 each side)*
  • band pull aparts (30 reps)
  • DB calf raises (20 reps)
  • sit ups holding a 15# DB (20 total)

 

*These exercises were prescribed by my physical therapist to try and build up my hip strength.

 

I’m still feeling very good. My posterior shin pain has diminished significantly, which I attribute to many things, including my running shoes and recovery routine. I will post about that soon in case you are curious about what I’ve changed.

Anywho, have an awesome week everyone!

 

Anyone else participate in Hell Week? 

Anyone have luck with physical therapy? I’ve heard mixed reviews, but it has always worked really well for me. 

What did your workouts look like last week?

Last week’s workouts + running (mostly) pain free

afitmess
October 10, 2016

Hello there, friends! I hope everyone stayed safe and dry this weekend. Luckily, all Hurricane Matthew did was bring lots and lots of rain here on Friday and Saturday. I only ventured out a few times to workout, grab a few groceries, and meet my best friend for a belated birthday brunch. It was a pretty low-key weekend. Honestly, I feel like that’s my favorite kind of weekend. I’m such a homebody.

These two loved all the rain!

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My workouts have been pretty great lately. I took one day off last week (Thursday) and I’ve been feeling much better after exercising – a big improvement from the week before. And while I wish I  could have done a bit more yoga, I’m happy with the overall balance.

 

Last week’s workouts

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Monday @ the Y

warm up: run 800 meters

Arnold press 3 x 10

bentover rear delt raise (seated) 3 x 10

standing 1 arm shoulder press 3 x 12

superset:

  • front raises
  • DB upright row

 

lateral raises 3 x 12

10 mins ab work:

  1. reverse crunch (2 min)
  2. leg lifts (2 min)
  3. ab pull ins (2 min)
  4. leg raises (2 min)
  5. crunch (2 min)

 

Tuesday

5 rounds for time (workout from Paleomg)

  • 400 meter run
  • 20 DB thrusters
  • 20 push ups with hands on DBs
  • 20 sit ups holding DB

 

I finished around 25 minutes.

 

Wednesday

Orangetheory

The strength portion went like this:

4 rounds:

  • deadlifts to low row
  • DB half swings
  • single leg lifts holding a DB
  • sit ups holding a DB

 

Then 2 x 2 min all out rows.

And then lots of DB and TRX rows and core work.

Treadmill work included several push paces at 3% – 6% inclines and a few all outs for 1 min.

 

Thursday

REST

 

Friday

60 minute hot flow at Hot Asana 

 

Saturday

Orangetheory

Lots of rowing (1,500 meters total) and tons of lower/ab body work (lateral lunges, calf raises , v-ups)

The run portion went something like this: Run 0.3 miles AFAP (as fast as possible) and then walk for 60 seconds. Repeat that sequence for 10 minutes. Sixty seconds recovery and then run 10 minutes for time to try and beat your original distance.

 

Sunday

4-ish mile run outside –> absolutely glorious

I was planning on working out at home, but then I saw the sun shining and the most incredible blue sky and decided to go for a run. It turned out to be a great decision because the run was perfect.

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Running was a big part of my life before I had kids. If I wasn’t training for a race then I was planning my next one. Due to a hamstring tear, hip pain, and various injuries I stopped running regularly. My last half marathon was almost a year ago and I haven’t had much desire to start running big distances since then. My biggest issue continues to be shin splints. Up until a year ago, I never experienced shin pain, but now I understand why they can be so frustrating and painful for runners. I have some ideas as to why it developed (running in the wrong shoe, running too fast, my landing/stride) and I tend to hang on to inflammation for a long time.

 

At the start of the year I decided to focus more on strength and less on conditioning (i.e., running). I’m enjoying the break from running, but I also love fall running. I’ve started playing around with running in minimal shoes (Vibrams and Nikes) and I’m noticing that my shin pain has dramatically decreased. I’ve also been focusing a lot on recovery – wearing compression socks during and after my runs, foam rolling, and doing strength work for my calves and shins. I’ve also started running without my Garmin so I don’t get caught up in my pace or time.

 

So far so good! I can’t tell you how amazing it feels to run without feeling pain! I’m hopeful if I continue to do these things I may eliminate it completely. I’m learning that in order to enjoy certain activities (like running) I need to really focus on my recovery. Stay tuned for more updates.

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Just catching up? Check out last week’s posts:

I’m a Breast Cancer Awareness Ambassador

Last week’s workouts + tips from my trainer

7 easy ways to add cardio to any workout

Weekend top 10 (date night, movies, girl fun)

 

How was your weekend? Anyone else love fall running? 

Weekend highlights: sunshine, smoothies, and sweat

afitmess
April 25, 2016

Hey there! I hope you had a great weekend. We enjoyed ours. I wanted to share just a few quick highlights from our weekend.

Friday night massage!

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I can think of no better way to end a long week. Sadly, this was the last one in my package. I will definitely go back, but it won’t be as frequent as before. I can’t say enough about my experience at Hand and Stone Massage. Highly recommend!

Saturday morning drop-in from my bestie. She brought me these pretty purple tulips. We chatted over coffee while the girls ran around. I absolutely love catching up with this girl.

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Our new grill! We sold the last one when we moved so we haven’t had one in almost two years! We bought this one from Lowe’s and they delivered it right on schedule. Matt had it up and going in no time. Yay!

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Wings on the grill – so good!

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We had beautiful weather Saturday and Sunday which meant lots and lots of time outside.

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Mini flower pots from Target. The girls planted their own seeds – daisies and sunflowers. Um, as you can see we may have over-watered them.

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Tons of green smoothies for all of us.

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I tried a new (to me) yoga class called m’bala at Hot Asana. The class combined strength, cardio, and hot yoga. It was super challenging. I definitely had noodles legs after.

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Turtles in our pond. At one point there was about 12 of them, but they left after they realized we didn’t have any food.

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Chalk and hopscotch outside.

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The End.

Last week’s workouts:

Monday

1 mile run

3 sets of 12 (1 minute rest between sets)

  • wide push ups
  • DB bench press
  • flat bench cable fly
  • narrow push ups
  • standing DB tricep extension
  • tricep push down

Tuesday

1 mile run

3 sets of 12 (1 minute rest between sets)

  • wide grip lat pull down
  • one arm DB row
  • seated cable row
  • underhand cable pull-down
  • bicep curls
  • DB preacher curls
  • standing bicep cable curls

Wednesday

Orangetheory class

Thursday

REST

Friday

4 sets of 15 – minimal rest in between sets

  • seated DB press
  • standing DB straight-arm front delt raise to a T
  • side lateral raise
  • seated bent over rear delt raise
  • exercise ball crunch
  • bicycle crunch

75 box jumps <–ouch!

Saturday

Orangetheory class (lots of run-rows and lower body work)

Sunday

M’bala class at Hot Asana

How was your weekend? Has anyone else started to grill outside?