Hi, guys! Happy Tuesday! Have any big plans for the 4th of July tomorrow? Mal and I are still figuring out what we’re going to do, but whatever it is, it’s going to involve sun (I hope) and fun!
This morning’s breakfast was Greek yogurt with trail mix, fresh raspberries, and a scoop of almond butter.
As soon as I finished eating it, I wanted something more, so I ate half of a banana with a scoop of almond butter. That did the trick.
After breakfast, I headed to CrossFit for a workout—and it was a good one! With running! Yay!
I did the workout as prescribed (14-pound medicine ball + 35-pound kettlebell) and finished in 18:00 on the dot.
800 meter run
50 Burpee Wall-balls
50 Kettlebell Swings
50 Abmat Sit-ups
800 meter run
Rx: (20, 14) (53, 35)
L2/L1: (14, 10) (35, 25)
Beg: (10, 8 ) (25, 16) (400 meter run)
As long as you have a kettlebell, today’s WOD can be done at home or the gym. I just removed the Wall-balls since not everyone has access to a medicine ball or a big wall to toss it at. Check it out!
After CrossFit, I came home and drank a protein shake made with fitmixer vanilla protein powder, iced coffee, almond milk, ice, and a splash of water. Mmm! This is becoming one of my favorite beverages.
A little while later, I made a salad for lunch. In the mix: spinach, tomatoes, cucumber, broccoli, black beans, blue cheese crumbles, sliced turkey, truffle oil, and balsamic vinegar. On the side: cherries.
After lunch, I ran some errands with Mal. When I got home, I was hungry again, so I whipped up The BEST Peanut Butter & Banana Smoothie I have ever tasted in my entire life. Here’s the recipe:
- 1 frozen banana
- 1 heaping tablespoon of peanut butter
- 1 scoop of vanilla protein powder
- 1.25 cups almond milk
- 1/2 tsp vanilla extract
- 1/4 tsp cinnamon
WOD You Say?
Last week, I received an email from a reader with a bunch of questions about CrossFit workouts:
Ever since you mentioned that CrossFit was like doing fun activities like when you were a kid, I’m so interested! I agree, I loved being active without really knowing that’s what I was doing. I want to have some fun being active in my grown-up life and not just working out mindlessly at the gym or to DVDs at home. However! When I read your posts about the WOD recaps, I get SO confused at what they actually mean and then I get nervous to check it out. What happens if you can’t do the prescribed workout? Are you always partnered up with people? I’m nervous I’d slow someone down since I’d be going there solo. You previously said that your first WOD was only 13 minutes… what did you do the rest of the time? Or did you just go home after? Do they make you special programs each time until you are able to do the WOD?
For your workout today, does this mean that for three minutes you do 30 overhead squats at 65 lbs, then 50 double-unders at 45 lbs, and repeat until 3 minutes is up? What the heck is a 1RM Snatch exercise? (ha, I laughed when I read your post… I have the mind of a 7th grade boy apparently… sorry).
Ok, lots of questions. Let’s take ‘em one at a time and then I’ll talk about the WOD she mentions in her email.
What happens if you can’t do the prescribed workout?
CrossFit is scalable to any fitness/skill level, which means there’s a modification for just about every exercise. At my box, modifications are listed as Beginner, L1, L2, and Rx (prescribed), so you pick which level best fits your abilities and then you do the workout alongside everyone else. Even if you’re just starting out, you’ll still get an intense workout because the scaling is relative to your current fitness level.
Important to note: Tons of people can’t do prescribed workouts and you’ll find that a lot of people in the class are doing Beginner, L1, and L2 WODs. I’ve been CrossFit-ing for nearly 7 months now, and I’m just starting to do prescribed workouts. Everyone starts somewhere!
Are you always partnered up with people? I’m nervous I’d slow someone down since I’d be going there solo.
There aren’t too many partner workouts at our box. They’re usually on Saturdays and they’re a lot of fun. The purpose of them (besides getting a workout) is to have a good time and work with/get to know your fellow box members. CrossFit is all about community! It keeps ya coming back for more!
You previously said that your first WOD was only 13 minutes… what did you do the rest of the time? Or did you just go home after?
The WOD is just one part of a typical CrossFit class, and they can range from 2 minutes (if you’re an animal) to 30 minutes or more. Every time I go to CrossFit, I plan to be there for an hour. Each CrossFit class is different, but here’s what the majority of them might look like:
- 10-15 minute warm-up, usually done as a group
- 15-20 minutes spent on either practicing a skill (rowing technique, handstands, jump rope skills) OR strength (deadlifts, overheat squats, Olympic lifts)
- 10-30 minutes for the Workout of the Day (WOD). At my box, 90% of the WODs are done in under 20 minutes, but they’re no joke.
- The last 5-10 minutes of class are spent on mobility and improving range of motion (stretching, foam rolling, etc.).
Do they make you special programs each time until you are able to do the WOD?
As I mentioned above, all of the WODs are scalable, so right from the beginning, you’ll likely be able to do the WOD with everyone else—you’ll probably just have some exercise modifications and you won’t be alone with them. And even though you’re not doing the WOD as prescribed, you’ll still get a great workout!
For your workout, does this mean that for three minutes you do 30 overhead squats at 65 lbs, then 50 double-unders at 45 lbs, and repeat until 3 minutes is up? What the heck is a 1RM Snatch exercise? (ha, I laughed when I read your post… I have the mind of a 7th grade boy apparently… sorry).
Here’s the workout from the other day:
Take 20 minutes to find your 1RM Snatch. Hips MUST get below knee crease to be considered a legit (squat) snatch AND to be put on the leaderboard!
(3) 3-minute AMRAPs
30 Overhead Squats
*Rest 1 minute between each AMRAP*
Rx: (65, 45)
L2: (55, 35); 50 singles OR 50 doubs; no attempts
L1/Beg: (45, 25); 50 singles
Score = total reps of all 3 rounds
Let’s first start with the “strength” part of the workout. We had 20 minutes to find our 1RM Snatch, which means we had 20 minutes to see how much weight we could Snatch in a single rep (1RM = 1 rep max). (To see what a Snatch is all about, check out this video on the CrossFit website.)
The 3-2-1-1-1-1-1-1-1-1 is the rep count, so how many reps we do to find our 1RM. My previous 1RM for Snatches was 45 pounds, so I started with 3 reps of a lighter weight to warm-up and practice my form. Once I felt confident, I added more weight to my bar and then did 2 reps. After that, I added more and more weight (usually increments of 5 pounds), but I only did one rep at a time. As the weight increased, it was more difficult to Snatch the bar in a single attempt, so it took me a few tries to get it overhead. For example, when I got to 80 pounds, it took me 4 or 5 tries to properly Snatch the bar (and I was getting really tired), so I knew I was at my 1RM for the day.
For the WOD, we did three 3-minute rounds of 30 Overhead Squats + 50 Double-Unders, so we had a total of 9 minutes to complete as many reps of these exercises as possible. (Between each round, we rested for 60 seconds.) Our score for the WOD was the total number of reps completed in the 3 rounds (9 minutes). My score was 234 because I did a total of 234 reps (Overhead Squats + Double Unders) in 9 minutes.
I did the workout as prescribed (Rx), so I used 45 pounds on my bar for the Overheat Squats and did Double-Unders (not single jumps).
As you can see above, the prescribed workout is written as: “Rx: (65, 45).” The first number listed is the weight for men (65 pounds) and the second number listed is for women (45 pounds). (All of the weights are written this way for the other levels as well.) I did the 50 Double-Unders as prescribed (passing the rope twice underfoot in one jump), but if you couldn’t do them, there was the option to do single jumps instead (Beg/L1 or L2).
Phew, that was a lot more than I planned to write. If I missed anything, please let me know, and I’ll do my best to respond! If you missed my previous CrossFit Q & A posts, you can check them out here:
Happy July 4th, friends! I’m off to celebrate!