Fitness Friday

May 10, 2013

I’d have to say this was a pretty decent week for workouts.

Monday started off with a bang when I PR’d my back squat 1RM by 40#!

Back Squat – Test for 1RM – 145#!!! Last time I tested was in December I think so it had been quite awhile. I was happy with the improvement for sure. I love testing 1RM’s so much!

Situps – Test for max reps (cap @ 50) – reached the cap of 50 which was the same as last time I tested.
Pushups – Test for max reps – still sitting at 15. I should have done these AFTER the situps as I find pushups take a lot of my core and that’s why they are really hard for me right now I think.

– Squat – 104 reps
– Burpees – 35 reps
– Hollow Rocks – 75 reps and I’m pretty sure I wasn’t doing these properly
– Push ups – 56 reps, but I ended up dropping to my knees after the first round.

For anyone that isn’t familiar with a Tabata, it’s 20 seconds of work with a 10 second rest for 8 rounds. It’s a super quick, super effective workout that you can do anywhere! If you’re looking for something to do at home or on the road, bust out some Tabatas and you’ll be sweaty in 4 minutes!

Oh yeah, this was my first workout wearing my new Reebok Crossfit Nano 2.0’s!

I had a hard time getting my hands on these and I’m so happy I finally have them! I’m stubborn and HAD to have that exact color, but they weren’t available from so I ordered from but they don’t ship to Canada and I had to find someone in the US that I could ship them to. Luckily a work friend has a place in Phoenix and she happened to be there while I was trying to order them. She received them and brought them back up for me. They are super lightweight and flexible and don’t feel much different than my Vibrams that I’ve been wearing for the last year or so, aside from the toes.

Tuesday was the last yoga class for that session but I’ve signed up for the summer session as well. I love doing it so might as well continue while I can (before I go back to work). I also went to the 8pm Crossfit class

Power Snatch – 75% 4×5 – I just used the 45# bar for this.
Burpees – Test for max reps (cap @ 30) – reached the cap of 30 which was up 10 from last time.
Squats – Test for max reps (cap @ 50) – I reached the cap of 50 which was also up from last time

2 rounds:
– 500m row – since it was so nice out and since I have a 5k on Saturday, I decided to run 400m instead.
– 75 DU’s (x2 skip)
– 80% Burpees – since my cap was 30, I did 24 burpees each round.

I finished in 12:43 which felt really slow, I blame the burpees. I can’t pound them out like I used to. Perhaps I need to do another 30 days of burpees challenge?

I held a 1 minute plank afterwards.

Wednesday I had planned to go running with a girlfriend but her little guy got sick so she had to cancel. Of course I didn’t go out by myself, I decided to be lazy at home instead.

Thursday Liam and I met another friend and her little one for a quick power walk in the morning. Both our little guys napped late which cut into our visit so we only had a short amount of time before she had to pick up her toddler. Thursday evening I was back in the box for a great workout. Deadlifts!

Rack Jerk – 85% 5×3 – I used 65# but I think I could have gone a little bit heavier. I really like this movement. I still really need to remember to drop lower under the bar though and I will be capable of lifting much more. I should be reviewing my notes for movements before I do them because I never remember this stuff until the coaches remind me!
Dips – Test for max reps – I got 5 reps using the purple band which wasn’t a change from the last time I tested.
K to E/T2B – Test for max reps – I started off attempting a toes to bar, but it wasn’t happening. I’m getting close but I need more work. Instead I got 5 knees to elbows, which again wasn’t a change from the last test.

21-15-9 reps:
– Deadlift @ 50% 1 RM – I used 75# which was still probably a little light. I was suppose to use 80# but I still want to retest my deadlift to see what my 1RM is. It’s been awhile.
– Box jumps – Coach Melea wasn’t letting me get away with the green box anymore. She didn’t see any reason why I couldn’t use the bigger one (I think it’s 18″?). Crap. It actually wasn’t as bad as I thought. I could use that one prior to getting pregnant but pregnancy threw off my balance so I was scared going back to it. I only fell once, haha.

I finished in 5:29. I really enjoyed this WOD, obviously, since it had deadlifts.

I finished off with a 2 minute plank afterwards.

Today is Coach Melea’s birthday and there was a killer 34 minute AMRAP birthday WOD. I’m disappointed I couldn’t make it (not!). I had to rest up for my 5km run tomorrow, right?? 😉 Happy birthday, Melea!

I’m excited and nervous to run my first ‘normal’ race since all I know is obstacle races, haha! Melea is running with me so it should be a lot of fun and I know she will push me hard. I have no goals for this race aside from just finishing and having fun, although a sub 30 would rock!

What was your favorite workout of the week? Hit any PR’s? Any workout plans for the weekend? 

Any Crossfit/Fitness stuff you’d like me to talk about or explain more? Don’t hesitate to let me know!

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1 Comment

  • Reply
    Allison @ Train Eat Repeat
    May 10, 2013 at 6:44 pm

    Since you asked, I guess I MUST share. I hit 2 PR’s this week!!!!!!!!! one for my 5K time on wednesday, and now today (friday) one for my 10K time. So freaking pumped about this
    not sure about workout plans for the rest of the weekend, we will see how my body feels after these 7miles. Vibrams and long distances aren’t going so well together for me…

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