Woohoo! Two CrossFit workouts in less than 24 hours! It feels so good to be back at it!
Well, hello, CrossFit 781. Oh, how I missed you.
Yesterday’s WOD was the perfect way to ease me back into CrossFit. After we warmed-up, we spent 15 minutes on one of our “GOATS.” Of course, I picked Kipping Pull-ups (since they’re my nemesis). I don’t know if it was watching the women at the CrossFit Games or what, but I busted out three pull-ups in a row—multiple times, actually. Mal said they looked great, so I guess I finally figured out Kipping Pull-ups. Hooray! Now, I just need to figure out how to string more of them together, so I can do them in workouts.
The rest of the workout involved two rounds for max reps of Thrusters, Pull-ups, Rowing, and Burpees. What I like about this workout is that you could pretty much pick any four exercises and use this same workout format (1 minute on, 1 minute off). It’s only 16 minutes total, so you can really push yourself on each of the exercises.
2 rounds, for max reps
1 minute thrusters
Rest 1 minute
1 minute pull-ups
Rest 1 minute
1 minute row (calories)
Rest 1 minute
1 minute Burpees
Rx: (95, 65)
L2: (75, 45)
L1: (55, 35) (Band Assisted Pull-ups)
Beg: (45, 25) (Band Assisted Pull-ups)
After CrossFit, Mal and I cooked dinner on the grill. I added a little olive oil, salt, and pepper to some asparagus and then placed it in a tinfoil tray.
I covered it with another piece of tinfoil and then cooked it on the grill for about 15-18 minutes. Meanwhile, Mal grilled up some chicken breasts. We often grill a bunch at once, so we can have leftovers and conserve propane.
On the menu: salads with grilled asparagus and chicken salad made with sliced celery and red grapes. Delish!
For dessert, I helped myself to a serving of Ben & Jerry’s Chocolate Chip Cookie Dough. Mal bought it earlier in the day, but he had a softball game last night, so it was my chance to have some. Usually, when we have ice cream in the house, Mal eats it right away, so a lot of the time, I don’t get to have any. Anyway, it was amazing—I forgot how much I like Chocolate Chip Cookie Dough ice cream. (I’m more of an Almond Joy or Coffee Cookie gal.)
This morning, Mal woke up at 5:30 AM to teach the 6:30 AM CrossFit class. For some reason, I was wide awake laying in bed when his alarm went off, so I got up and joined him for the class.
Before I left the house, I snacked on a sliced banana with peanut butter and chia seeds.
Here’s Coach Mal writing today’s WOD on the whiteboard!
Today’s workout was tough! We basically did two workouts in one class.
3 Hang Power Snatch & 3 Overhead Squats @75% of 1 RM Snatch
5 rounds for time of:
400 meter run
15 Overhead Squats
Rx: (95, 65)
L2: (85, 55)
L1: (75, 45)
Beg: (55, 25); 4 rounds
We started an EMOM 10 (Every Minute on the Minute for 10 minutes) of 3 Hang Power Snatches and 3 Overhead Squats. I used 55 pounds, so by the 7th round (7 minutes into the workout), I was dying! Those Hang Power Snatches got heavy real quick!
The WOD was “Nancy,” which I first did back in early January, so I was gunning to improve on my time. In January, I used 35 pounds for the Overhead Squats and finished in 14:28. Today, I increased my weight by 20 pounds (55 pounds) and finished in 14:49. I’d say that’s an improvement, right?! Next time we do “Nancy,” I am doing it prescribed (65 pounds), dammit!
Let me tell ya, I was a sweaty mess by the end of this workout!
The tank top I’m wearing in the photo above was given to me by GNC at the CrossFit Games this past weekend. Fitfluential worked with ViewSPORT to have them made for us, but it’s not just a regular tank top. It’s made with “sweat-activated technology,” so when you sweat a message/logo/design is revealed. Check it out!
How cool is that!?! I sweat like crazy, so this is the perfect tank top for me!
After CrossFit, I mixed up a coffee-protein shake. I used one scoop of protein powder and then filled the shaker 1/3 full with iced coffee, almond milk, and water.
After I drank my protein shake, I took a shower and then made some scrambled eggs with asparagus and Brie cheese.
Question of the Day
On a scale of 1-10 (10 being super sweaty), how much do you sweat during workouts?
I’m a 10 without a question. On more than one occasion, I’ve been asked if I just went swimming because I was so sweaty after a workout.