Workout Wednesday

December 5, 2012

My second day back at Crossfit was a solo workout, I was the only one to show up to the 8pm class. I had hoped to have gone to the 10am momma’s class, but Liam slept a bit late and we weren’t ready to leave the house in time.

The warm-up started with a 500m row. Seriously, these damn warm-ups are like full workouts to me. Oh well, I love rowing so I was happy to do it. Strength was front squats in which I just used the bar again. 3 rounds of 3, which was good because I was sore from Tuesday’s back squats.

The WOD was 6 rounds of 6 deadlifts (35lbs), 30% max rep pullups (3 with the blue band), 30% pushups (also 3) and 10 kettlebell swings (8lbs). I had to do the pushups from my knees and I was ashamed at how hard they were. I think its because they use a lot more core then you realize. I finished the workout in 7:41, super fast since my reps are low and weights light. Liam sat in his car seat and cheered me on the entire time, what a good boy!

Tuesday I managed to make it to the mom’s class in the morning. We started with a little cardio warmup before going into 5×4 press. As with everything else, I just used the 35lb bar. The WOD was a bit intense. 1000m row, 15 clean and press, 500m row, 10 clean and press, 250m row, 5 clean and press. The rowing took a lot out of me, but felt good. My clean and press needs some work again, but I’ll get there.

I had plans to meet a friend at the mom’s class again today (they slept in and didn’t make it though). Two workouts in a row! Warmup was a 500m row and then a bunch of other back and forth stuff, butt kicks, high kneed, inch worms, etc. I’m looking forward to the day when the warmup doesn’t kick my ass. Strength was back squats again. I used the 45lb bar and did 5×5. Felt good and I can probably start adding a bit of weights instead of the open bar.

The WOD was an 18 minute AMRAP. Ugh, that’s a long time. 15 squats, 10 sit ups, 5 pullups. I had to switch out a 10 second plank for the sit ups. I managed to get in 12 rounds but it sucked. My hip flexors are super tight and the squats were burning. Usually squats are no big deal for me.  Oh well, in time it will all come back, right?

As for my #plankaday challenge, I’ve been progressing slowly, but progressing all the same. I asked Jasmine if she’d like to do the challenge with me again this year and she asked if there is a penalty for missing your plank one day. So if you’re following along with us, 10 burpees for every missed day of your plank. You best be setting yourself a daily reminder because planking is SO much easier than burpees! My max time so far is 1:38. Not bad progression in less than a week and 7 weeks out of surgery. I am confident I can reach 5 minutes by the end of the month.

If you want to join in, leave a comment or tweet me #plankaday

This is so true. I went from hardly being able to lift Liam in his car seat to doing Crossfit again in a matter of weeks. I know that it won’t take long for me to get my strength up and be working on my PR’s again!

Also, head on over to Janetha’s blog to log your workouts as part of her Dedicate December initiative. The more workouts you do, the more chances to win some sweet swag!

What is your favorite way to warm up?



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