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.
Workout
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 āGOATS.āĀ 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 rowāāmultiple 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.
WOD:
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)
Dinner
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 amazingāāI forgot how much I like Chocolate Chip Cookie Dough ice cream. (I’m more of an Almond Joy or Coffee Cookie gal.)
Snack/Breakfast #1
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!
Workout
Today’s workout was tough! We basically did two workouts in one class.
Strength:
EMOM 10
3 Hang Power Snatch & 3 Overhead Squats @75% of 1 RM Snatch
WOD:
“Nancy”
5 rounds for time of:
400 meter run
15 Overhead SquatsRx: (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 āNancy,āĀ 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 āNancy,āĀ 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 āsweat-activated technology,āĀ so when you sweat a message/logo/design is revealed. Check it out!
Before:
After:
How cool is that!?! I sweat like crazy, so this is the perfect tank top for me!
Snack/Breakfast #2
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.
P.S. I’m hosting a giveaway on Trading Up Downtown to win two jars of Teddie Peanut Butter, which is the best peanut butter ever!
136 Comments
That tank is amazing! I want one! I could be running, lifting, walking downhill… and I WILL break a sweat. I’ve come to terms with it though, it just means I bust my ass, right? haha
Haha! Yes! š
I live in Memphis, and it is super humid. That puts me at a 10 ALL the time! Good job today and love the tank!
I’m not a particularly sweaty person – I’d give myself maybe a 2? I generally don’t really sweat unless I’m on a run or something equally as cardio-intense.
Definitely nice, but if I had that shirt I would kind of wish I sweated more š
10+++++++++! I have also been asked if I had been swimming after a strength/cardio workout at my gym. I’m a two-towel kind of girl!
I am by far a 10 as well. I used to not sweat and suddenly this year I am a sweaty beast. Though it makes me feel like I pushed hard when I am dripping at the end!
Great job on the kipping pull-ups!
I’m absolutely a 10! Sweat was dripping from my head and down my legs just 3 minutes into my workout yesterday! I can’t say I mind it… it makes me feel accomplished.
Ditto! š
yup, a 10 here too. i heard once that the fitter you are, the more you sweat because your body becomes more efficient at cooling you down. Not sure if thats a myth though to make us sweaty folk feel better, hehehe
That’s what Mal always says too! I believe it! š
@Tina: I don’t know how true that is.. most overweight/obese people I know are always sweating!
I think it’s true! I have spent most of my adult life morbidly obese (310 pounds) and I really rarely sweat- even when I exercise! I am definitely only a one or two on a scale of ten If it’s really hot (I live in San Diego) I may get just a little “dewy” but never enough to have it drip or show. I’ve lost 58 pounds since October (down to 252) and I am just starting to get serious about exercise and I hope someday I can be a fit “sweaty beast!”. @Lucy: @Whitney:
Don’t you just love it when you rediscover a “favorite” – whether it be a sandwich, a restaurant or a drink?
Love the tank!
Just wondering how you prepare your chicken breasts before grilling…..any marinade or seasoning?
Just salt and pepper! š
on the sweat scale I am about a 9… but my hubby on the other hand, seriously a 50… and thats not even a lie. i honestly have never seen someone sweat as much as him… during our early morning runs, his sweatband will be SOAKED (like dripping, wring it out, someone poured 5 gallons of water on him)… and his shorts always get drenched that people always think he pissed his pants because his shorts are dripping. its pretty gross actually.
p.s. have you ever tried grilling your asparagus DIRECTLY on the grill? its amazing… put EVOO, salt, pepper, and lemon juice on it and grill it for about 3 min… its so perfect, slightly crispy, but still tender. i promise it will be the BEST thing you have ever had. PROMISE or I owe you an iced coffee.
Definitely a 10. Its disgusting actually… but I work my ass off and have the sweat to prove it!
By the way, where did you get those shorts you’re wearing in that pic? The only kind I can find are the yoga type shorts and I feel like those are constantly riding up. Do those do that?
They’re from Reebok and they don’t ride up at all! š
@Tina: Thanks!!
It’s over 100 degrees in KC now and I’m 8 months pregnant. I am a sweaty beast.
We actually got CrossFit box tank tops made with that technology though! It has our logo on it, and when you sweat, it says “Off We Go,” which is what one of our coaches always says to start a WOD.
Um, that tank top is amazing. I want one!
I’d say I’d be a 6 or 7, as far as sweatiness goes. On a long and steady run or bike ride, it’s usually not too bad, but anything high-intensity really gets me glistening š
I would say about a 5. Maybe that means I’m not very fit!
That tank top is awesome! I’ve never seen anything like that before.
I’d have to say I’m about an 8 or 9 on the sweat scale, but sometimes a 10 if I’m going really intense or it’s really hot out.
I am a 10 too!!!!!! Love the shirt!!!
Pre-crossfit: Working out in an air conditioned gym I was a 4 on the sweat scale.
Crossfit: I’m a 10 for sure! Those boxes are hot!
I’m about a 20 on the sweat scale! I run 50-60 mpw and with the hot weather we’ve been having in VA this summer, I have to strip at the door after my runs because I’m soaking wet! I do like a good sweat though š
that shirt is so cool!
hmmm.. It depends on what I’m doing… because I’m usually a cold person (raynauds disease lol) but when I go running or am doing HIIT I’d have to say an 8/9 because my sports bras are always disgusting lol!
10, definitely.
I sweat right before my workout (like if my body is getting excited for what’s to come), during, and for a hour after my workout. I’ve had times where I’m still sweating after I showered and trying to get dressed.
I sweat like a crazy person at the gym. It makes me feel like I had a good one! I will never understand girls that come in with a full face of makeup and hair down to work out!! LOL š
I’m for sure a 10. I used to run cross country and would sweat more than all the boys. Not ideal for a high school student. But now I couldn’t care less. I think it’s great that my body knows how to cool itself down! So did Mal get you into crossfit or was it the other way around?
We started on the same day! š
So glad you’re back in your happy groove of CrossFit! In terms of sweat, it depends if I’m doing strength or cardio-based. Strength-based I’m usually anywhere from a 3 to an 8 (big range, I know). Cardio, I’m usually a 9 or 10! Eeeek.
I found this website that can make shirts visible with sweat at http://www.viewsport.us/
I don’t know if they’re the same company that makes the one you have on, but they look fun to wear. š
Yep, that’s the company that made my tank! š
I am most definitely a 10! When it is humid I am an 11… and continue to sweat for about an hour after my shower even! WOW
Typically I don’t sweat profusely however I just got back from crossfit (similar workout but OH squats and double unders) and I’ve never been so sweaty before in my life. My entire gray t shirt was dark gray by the end, which truly has never happened to me before.
That tank is awesome! I’m roughly an 8 with sweating at a workout but sometimes I can get up to a 10. I love it!
I am Diffidently a 10. Sweat droplets (i.e small puddle-like formations) all over the floor and a sweatband does not seem to help. š
I’m absolutely an 11. š I used to work out alot with my best friend (who has unfortunately moved away, so we’re now best friends who can only wish we could still be workout buddies) We both really pushed ourselves, I came out looking like a wet rag, she’d skip out of the classes, and the only part of her that perspired was the back of her knees. She’d call me “Schweddy” and I called her a freak of nature. š
That shirt is so cool!! I would have no problem making the words appear haha
A few things.
1. How do you do a band assisted pull up? I keep seeing you talking about them and finally got up the nerve to ask. š
2. That is my favorite way to grill asparagus!
3. Playing along to your question: I think I am about an 8 on the sweat scale. Unless I go run in 90 degree heat… then its a 15!
4. Coolest tank top EVER!
great workouts-love the tank top! your arms are lookin fierce too!
I’m like a 20.. I’m definitely a girl who glistens, I sweat.
Right now at Crossfit? 10+ That shirt is AWESOME š
I am a sweaty beast!! I live in Orlando, FL and of course my Crossfit Box has no AC, so naturally I am a 10. I always bring an extra T-shirt for afterwards, although if I had that tank I would definitely rock that instead of changing!
Great job on the kipping pull-ups! I had my first foundations 1 on 1 last night and loved it, we did a AMRAP and I loved it!
Coolest shirt ever!
I’m so a 10, it’s gross. Although I guess it’s just proof that I’m working hard.
p.s. your arms look awesome š
10…I have long hair and on many occasions I can ring the sweat out of my hair. Love Love Love the shirt!!!
Are all crossfit boxes un-air conditioned?
It depends on the box, but the majority of the ones I’ve been to haven’t had it.
You go girl!!!!
That shirt has to be the neatest thing ever!! I sweat like CRAZY too! My moto for life, and what I tell all of my classes, is “Sweat is Beautiful!” We just have to embrace it! š
That shirt is AWESOME! I had to keep looking at the ‘before’ and ‘after’ pics to make sure I hadn’t missed something haha I tend to sweat the most when I’m running outdoors, especially in this humid Atlanta weather. I actually love it though, walking in the door with sweat literally pouring off me makes me feel like I got one heck of a workout in!
Hi Tina, 2 things.
1: I love your blog! It is so inspirational – whenever I am feeling lazy or down it kicks my butt back into living a healthy lifetyle! š
2: What do you put in your chicken salad? Just mayo, salt, pepper?
Thanks!!
Yep, just salt, pepper, and a little bit of mayo! š
Love the tank! Way to work it!
oh wowwww that tank top is sooo crazy cool! Although I’m small and short, I sweat like a beast too~probably a 10. But I really like it that way because I feel “cleaner” when I sweat a lot–kind of like I’m getting a bunch of toxins out of my body. š
YOU LOOK INCREDIBLE! So strong! Inspiring.
Also a 10 but in addition I go really red in the face so get some odd looks when I’m out running! Your dinner looks awesome! I love cookie dough too and often pick out all the dough first, it’s so good!
Sweat scale….10+! I had to comment b/c this is a subject I sooooo relate to. I teach fitness classes and I sweat more than anyone in my classes, including the guys. I sweat like the reader said her husband sweats; dripping shorts and soaked shirts. I really look like I jumped in a pool. I don’t agree with the “more fit, more sweat” idea b/c I work with very fit people who do not sweat much. Unfortunately my daughter has the “sweat gene” too. She’s in high school and it’s so embarrassing to her. She is an athlete and the other girls are always commenting on how much she sweats. My favorite shirt says “Sweat is Fat Crying”. Keep up the good work Tina. It’s been fun following you on your health & fitness journey.
I AM A 10 FOR SURE! I’m pretty petite, 5″2′ and 112lbs but I think my sweat output FAR exceeds most people at the gym. Thank goodness for the fans on treadmills! At the gym I don’t mind it though, I’m workin hard š But come outside picnic in Florida or walking to class in the blazing heat and you may find me less than excited about it. Glad to know so many people can relate! Love the tank!!