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″)
  • 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?

Weekend highlights + last week’s workouts + CrossFit

Hello friends! How did the weekend treat you? We are having a mild and warm winter here so we spent a lot of time outside. The girls and I definitely soaked up the sun over the last few days.

Here are a few of our weekend highlights:

Friday evening bike sesh with these cuties. They are good little riders.

A Fit Mess

Friday evening wine and Netflix. I was so stinkin sore from Thursday’s CrossFit workout (see below) that all I could do was lay on the couch and be a bum. We recently started watching ACS: The People vs. OJ Simpson. It’s pretty interesting so far!

Saturday morning workout. I love kicking the weekend off at OTF.

A Fit Mess

Lazy Saturday morning in our PJs. P.S. I finally cut Ashlyn’s bangs. The hair in her face was driving me NUTS!

All the coffee. I like to spend my weekend with a mug in hand at all times. Who’s with me?!

Playground fun with my wild girls. You can just barely see Maddie’s feet sticking out from underneath Ashlyn :).

A Fit Mess

Wine time. Fun fact: I don’t actually know how to choose wine. I went with this one because it was made in Abruzzi, Italy which is where my family is from. It tastes really good!

Sunday morning I met my best friend for a little Target shopping. She’s pregnant and I couldn’t be more excited about having a baby for her. We looked at all the baby items and it brought back so many memories.

I worked a bit in the afternoon and then spent the rest of the day outside. I read for an hour while the girls played outside and then we all went for a walk.

Overall, it was a really great weekend with my kids.

 

Last week’s workouts

Monday

5 mile run (not sure of my pace because my Garmin died half way through)

Tuesday 

REST

Wednesday 

Orangetheory – Strength / Switch Day

Alternating blocks of 4.5 minutes on strength floor, treadmill, and rower

Run included various pushes at 3% incline for distance, 250 meter row, and then run at 6% incline.

Thursday 

CrossFit (my first official class)

warm up included several rounds of back squats (8 or 9 sets?). I used 65# which felt fairly light, but I was just working on form and getting the movement down.

Metcon (AMRAP)  21-15-9

  • hang cleans (I used 35#)
  • toes to bar (<–so fun!)
  • wall balls (6#)

 

“Metcon” is just a fancy word for As Many Rounds As Possible (AMRAP). So you would start the workout doing 21 reps of each exercise and then complete 15 reps, and finally 9 of each. It took me 12:16 to finish.

Friday 

REST – I was sooooo sore from CF

Saturday 

Orangetheory

Block 1 (2-3 rounds):

  • 500 m row
  • 10 goblet squats (35#)
  • 10 DB pullovers (25#)
  • 20 swimmers

 

Block 2 (2-3 rounds):

  • 10 DB chest flys to tricep extensions (15# DBs)
    10 rear delt raises

 

Block 3:

  • 500 m row
  • 10 hamstring curls
  • 10 sit ups to cross body punch with DBs

 

Treadmill included hill runs and incline work.

Sunday 

5.65 mile run (8:30 pace)

 

I’m trying to figure out how to balance running, Orangetheory, and now CrossFit. Given the girls’ school schedule and my work commitments, I think I can manage to do each activity twice a week and have at least one rest day, maybe two. I really don’t want to give anything up so I’m hoping that I can fit everything in.

 

Here’s how I’m thinking I can structure my weekly activities:

  • Monday – CrossFit
  • Tuesday – Run
  • Wednesday – Orangetheory
  • Thursday – CrossFit
  • Friday – REST
  • Saturday – Orangetheory
  • Sunday – Run

 

Does anyone have any advice on how to balance these? I am obviously new to CrossFit, but I think I need to start out slow with just two classes per week for now.

 

Have a great day!

 

Weekend top 10 + last week’s workouts

Heyyyy. How are you? I hope you enjoyed the weekend. This week is going to be a bit of a bear for me as I have several projects due including a presentation on Friday to prep for. But my week ends with a dinner date out to celebrate Matt’s 40th birthday so I have something fun to look forward to. Gotta power through!

 

It’s been awhile since I’ve done a Weekend Top 10 post so I’ll stick with that style for today. Regardless of your political position, I’m sure the last several days have been stressful for everyone. That’s why it’s so important to take time to remember the good in our lives. Acknowledging the little things that bring me joy is a great way to show gratitude for the every day. I’d encourage you to jot down some of the things that made you smile this weekend.

 

Weekend top 10

1.  Early bird Orangetheory workout on Saturday morning – I love getting my workout over with first thing in the morning. It’s a great way to kick off the weekend.

 

2.  Cozied up on the couch Friday and Saturday night with a glass of wine and some Homeland. Love, love, love! PS: We’re done with the season and looking for another recommendation! Suggestions?

A Fit Mess

3. Shopping at Old Navy with the girls for school clothes. They were *mostly* good while we shopped. So I was I — I spied some fun and colorful workout clothes in the women’s section, but resisted the urge.

 

4.  Massage at Hand & Stone…much needed! I had some serious knots in my upper back. I kept apologizing to the massage therapist because it sounded like popcorn popping when she was working on my shoulders and neck. Ewwww.

A Fit Mess

5.  Matt took the girls with him to Trader Joe’s on Sunday morning and I had some time to myself. Yes, friends, having time alone in the house is a highlight. I was able to clean, shower, and prep food. But it’s an odd feeling to be alone in my house these days.

 

6. Starting (and loving) the book, The Gift of Fear. I can’t put it down. I highly recommend this book for my female friends. I’ll have more to share on that soon.

A Fit Mess

7. Kitchen fun: I spent some time in the making apple fritters for the girls (recipe soon!) and they were delicious. They tasted like apple pie, but not quite as sweet. I fried them in coconut oil, but I may try baking them next time.

A Fit Mess

8. Receiving my January Stitch Fix box in the mail. Sadly, I didn’t end up keeping anything (sooo disappointing!). But I was happy to learn about their new Good Will partnership. Now you may use the box from your Stitch Fix shipment to donate items to Good Will. Just print a free shipping label online and take it to your local UPS or USPS store or drop box. Awesome, right? You can read more about it here.

A Fit Mess

9.  Reviewing our plans for a spring trip to Mexico. Getting excited!!

10. Some quality time with the girls. Ashlyn is really into puzzles these days and worked on a few by herself. I was stunned how quickly she put it together considering it’s for 6 and up.

Last week’s workouts

Once again, I included several days at Orangetheory. I typically go twice a week, but lately I have been adding a third class as my schedule allows. I haven’t felt very inspired with my workouts so it’s nice to go to a group class where someone just tells you what to do. I hope to add back running this week and maybe some yoga or a good stretch session. I’ve been feeling so stiff lately!

 

Monday (holiday)

Orangetheory – endurance/switch day

 

Tuesday

Rest

 

Wednesday

1 hour walk outside (it was gorgeous outside)

 

Thursday

Orangetheory – strength day

Strength work looked like this:

Round 1:

  • 10 front squats (I used two 30# DBs)
  • 200 meter row
  • repeat until time is called

 

Round 2:

  • 10 overhead tricep extensions
  • 10 DB pullovers
  • 10 leg lifts with a DB

 

Round 3:

  • 10 bicep curls
  • 10 lateral raises

 

Round 4 – repeat for 3 minutes

  • 10 sit ups to alternating punches
  • 20 bicycle crunches
  • 10 leg raises

 

Friday (@ home workout)

3 rounds:

  • 12 DB plank rows to push ups
  • 12 dumbbell curls
  • 20 weighted crunches

 

3 rounds:

  • 12 skullcrushers
  • 12 lateral raises
  • 20 ab pull-ins on a stability ball

 

3 rounds:

  • 15 chest presses on a stability ball
  • 20 sit ups to alternating punches

 

Saturday 

Orangetheory – 3G workout

 

Sunday 

Massage – REST

 

What were some of your favorite parts of the weekend? What type of massage do you like? Swedish or deep tissue work?