Thursday, February 5, 2015

January Workout Recap

This is my first workout recap on the blog!  This is something I've become more passionate about over the past couple years so I thought I would start sharing my workouts here.  I've gotten tons of great workouts from blogs and I'm hoping this list will be useful to someone else.

Also, as I was doing this over the course of a month it really made me feel accomplished.  Since I don't work out everyday sometimes it doesn't feel like I get a lot of exercise in.  However recording it all like this makes me realize just how much I was able to get done in one month!  So without further ado...


Week one:


Monday


Crossfit at Southend Crossfit (all Crossfit workouts I do are programmed by them)

STRENGTH WORK

Front Squat @22×1, 4×6, rest :90

WORKOUT

5 min AMRAP (as many rounds as possible in 5 minutes, rest for 2 minutes and 30 seconds and repeat twice)

10 Unbroken Thrusters (I did 45 pounds)

10 CTB Pull-ups (I modified to jumping chest to bar pull-ups)

-rest 2:30- x2

Tuesday


Crossfit 

STRENGTH WORK

Back Squats

3 min AMRAP of Air Squats (I got 78!)

WORKOUT

EMOM 20 (every minute on the minute for 20 minutes)

10 Push Press (I did 35 pounds)

10 Box Jumps (I used an 18 inch box)

I made it through 16 rounds which means I took 4 minutes off to rest.  This was a tough one!

Wednesday

Hot yoga at Y2

Saturday






















Peanut Butter Runner is one of my favorite blogs and I got there for blogs and recipes all the time! When I did this I modified modified to regular burpees from lateral jump burpees and modified the push ups to push ups on my knees.

Sunday

3 mile walk

I do a three mile loop through Freedom Park with a friend almost every Sunday.  It's one of my favorite traditions and makes me feel so blessed to live in such a great neighborhood!

Week 2


Monday


Crossfit

STRENGTH WORK

Front Squats

WORKOUT

10 min AMRAP

15 Chest to Bar Pullups (I modified to jumping CTB pullups)

15 Push Press (don't remember my weight)

50 Squats

Rest for 5:00 minutes, repeat

Tuesday-Friday 


Sick with bronchitis and the flu.  I NEVER get sick so this was a struggle.  Obviously no workouts these days... just sleep and working from home!

Saturday

Yoga Jam at NC Fitness Expo

Sunday

3 mile walk

Week 3


Monday


Crossfit

STRENGTH WORK

Front Squats

WORKOUT

21 reps -18 reps -15 reps -12 reps -9 reps -6 reps -3 reps

Thrusters (I did 35 pounds since we had to complete the first 21 without stopping... aka unbroken in Crossfit speak)

Bar Facing Burpees

20 min cap (workout stops after 20 minutes whether you are done or not)

This workout was AWFUL... especially after barely moving for 4 days due to the flu.  However, I almost got through 6 reps (completed 158 reps total).

Tuesday

Crossfit

STRENGTH WORK

Strict Press (I did 35 lbs) and then....

Kick up to the Wall to a handstand 10 times

WORKOUT

15 Kettle bell Swings (I did 35)
15 Burpees over the Erg
Row :30 for max meters (98, 92, 100)
Rest 5:00, do 3 times total

My times for finishing the KB swings and burpees was 2:25, 2:25, 2:05.  I think last one was wrong though... sometimes the hardest part of Crossfit is remembering to look at the clock when you're done!

Thursday

I just started reading Fit Foodie Finds and I've been really loving it so far.  I've tried several of her recipes but this was the first workout I've tried... it was a tough one!  Especially those jumping lunges!

Saturday 

Hot yoga

Sunday

4.5 mile hike to Crowders Mountain (I was soooo sore for a couple days after... that hike is no joke!)

Week 4


Tuesday

1 mile run

I NEVER run except for the short distances we do at Crossfit, but I decided to do a 5k with my office so I'm starting to train for the race.  I found this training schedule and this was my first attempt.  Running is a struggle for me so this should be interesting!  Stay tuned.

Wednesday

STRENGTH WORK

Find 3 rep max Push Jerk - 60

WORKOUT

3 min AMRAP

10 unbroken Push Jerks (I used 40 lbs)

15 Box Jumps (18 inches)

Rest 3 minutes... do 4 times total.  I got through 50, 50, 47, and 47 rounds.

Thursday

STRENGTH WORK

Strict Press - I did 35 lbs

Eccentric Strict Press (lower bar down slowly)...collect 15 reps.  I used 45 lbs.

WORKOUT

For Time
100 Dumb Bell Thrusters (started at 15 lbs, dropped to 10lbs)
*5 burpees every minute

This was the hardest workout I've done in a while.  100 thrusters is bad enough, but having to stop every minute to do 5 burpees is pretty brutal (hence dropping the weight).  I finished in 9:44... if I had stayed at 15 pounds this would have taken much longer.

Saturday

Skiing!  I love working out doesn't feel like working out!

Phew!  I get tired just reading all of this.  However, it was great to end the month on a high note with squeezing in a ski day.  Looking forward to February!

7 comments:

  1. WOW! I absolutely love your blog,You are like my own personal trainer.Thanks for sharing all the free workout.I use to have a big problem working out but I am getting better at it now .You have helped me tremendously.You along with the site I found as well www.myweight.siterubix.com has been a source of motivation
    Again thanks
    Jay

    ReplyDelete
  2. شركة كشف تسربات المياه بالدمام
    لذلك تقوم شركه كشف تسربات المياه بتقديم خدمه ممتازه فى هذا المجال لتساعدك على توفير فاتوره المياه والمحافظه علي المنزل من تسريب المياه وكذلك
    شركة تسليك مجارى بالدمام
    عندما تجد صعوبة مع تسرب الماء فى منزلك فاننا افضل شركة كشف تسربات المياه او تسليك مجارى تلك التى تسبب لك ارتفاع فى تكلفه فواتير المياه لكن
    شركة كشف تسربات المياه بالخبر
    نحن افضل شركة كشف تسربات المياه بالخبر لحل فواتير المياه بالدمام ومتخصصين فى بحث وكشف تسربات المياه وحل تسرب المياه ووقف نهائى
    شركة تسليك مجارى بالخبر
    كشف تسربات المياه بينبعواحده من الخدمات المقدمه من شركة كشف تسربات بينبع فهى من اهم واكبر شركات الكشف عن تسريب المياه فى المنطقه العربيه
    شركة كشف تسربات المياه بالاحساء
    بافضل الاجهزة الاكترونية بدون تكسير بافضل العمالة المدربة على اعلى مستوة بالتدريب
    شركة تسليك مجارى بالقطيف
    بدون تكسير مع اصلاح تسرب المياه والضمان , شركة قمم التميز للخدمات المنزلية. اتصل بنا
    شركة كشف تسربات المياه بالجبيل

    ReplyDelete
  3. hey, we miss you! you didnt update your blog for a while.

    ReplyDelete

Related Posts Plugin for WordPress, Blogger...