Friday, January 11, 2013

My workouts: Week of January 7th

Going to post the workouts I did this week here.  I will try to do it every week!

TRY! 

Saturday 1/5 

Sunday 1/6 Elliptical, 1 hour.  

Monday 1/7: Crossfit, 5:30-6:30 AM
First day back after 2 weeks off.  

Warm Up:  21-15-7 (repetitions)
Kettlebell swings
Kettlebell squats
(I used an 18lb KB)

6 rounds of 2 reps (1 power clean, 1 power clean squat) (55#)

Back Squat
5 @ 85#
3 @ 95#
1 @ 105#

2@105#

WOD: 6 minute AMRAP (as many rounds as possible)
12 KB swings (26#)
12 T2B (toes to bar, more like knees to elbows for me)
12 split jumps.
I did 4 rounds in 6 minutes.  

Tuesday 1/8, Elliptical 5:50-6:30 AM
(BTW I am SO SORE from Monday I can barely move!). 

Wednesday 1/9, Crossfit 5:30 - 6:30 AM

I am still VERY sore!

Warm up: Posted at Box

6 Minute AMRAP:
4 Hang Cleans
6 Pike pushups
(I did 7 rounds)
Rest 4 minutes, then:

6 Minute AMRAP:
5 Deadlifts (105#)
10 Burpees
50 double unders (I did 150 single unders)
(I did 2 rounds)
Rest 4 minutes, then:

6 Minute AMRAP:

2 Chest to bar pullups
2 Thrusters (55#)
increase reps by 2 every round.
(I did almost 4 rounds)

Thursday 1/10, Elliptical 5:30-6:20 AM

Dang it, still sore but a little better!

Friday 1/11, CrossFit 5:30 - 6:30 AM

Warm up: Double Unders and some stretching

4 Sets of 3 position snatch (High Hang, Mid thigh, Floor) (#35)

3 Sets: 1 each halting snatch deadlift and snatch pull (55#)

3 Sets for time:
Row 300 M
7 Squat snatch (#35)
Rest 2 minutes between rounds.
(My round times were 2:53, 2:59, and 3:01)

Back squat:
20 reps UNBROKEN (no putting the bar back on the rack)
75#

I kept the weights light all week.  Still kicked my tail after two weeks off.  

Felt good though.  Nice to be healthy again.  :-)


3 comments:

  1. Wow, impressive!!! And you kept the weights "light?" All a matter of perspective... LOL :)

    ReplyDelete
  2. wowza workout week...and you probably want you title to be January :)

    ReplyDelete
  3. Great job!!

    I kickboxed yesterday. Now...I can barely sit down on the toilet without crying.

    ReplyDelete