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Weekly Workouts

Posted May 20 2013 5:07pm
M: CrossFit
T: rest day
W: CrossFit
T: Kettlebell class
F: CrossFit
S: rest day
S: rest day

I always like the idea of a morning CrossFit session, but it doesn't seem like such a good idea when my alarm goes off on a Monday morning and I'm still feeling very tired from the weekend. I know you all probably get it by now: I just don't do mornings!

At Mondays session we started off with ring dips , but as I can't do ring dips I scaled back and did box dips instead. We were required to do one box dip on the first minute, two on the second minute, and so on until we couldn't perform all the box dips or ring dips required for that minute: I made it to ten minutes!

The WOD (workout of the day) was 'Grace': 30 clean and jerks for time. I scaled back the 62.5kg asked for (!!!), to 17kg, and my time was 4:57. My aim was to be under five minutes so I just about made it!

On Wednesday I think I was even more bleary eyed than usual when I arrived at CrossFit, which means we had a few close calls with the medicine balls we were playing catch with to warm up: ha!

And then the WOD looked like this
2 rounds for maximum total reps
30 seconds plank

30 seconds rest

30 seconds pull ups

30 seconds rest

30 seconds plank

30 seconds rest

30 seconds push ups

30 seconds rest

30 seconds plank

30 seconds rest

30 seconds sit ups

30 seconds rest

30 seconds plank

30 seconds rest

30 seconds squats

30 seconds rest

You got all that? Really it was a pretty simple exercise involving all the basic movements, plank, pull ups (I did ring rows instead), sit ups and squats. I managed 55 reps the first round, and 63 reps the second round: I think I paced myself a little bit too much the first time round, when really I could of gone for it a bit more! We finished off with as many burpess as I we could manage in a minute, and I just about matched my previous record of 13. I hate those things!


Thursday was a bit different for me, as I went to a kettlebell class! My sister and her friend were going, so I figured it would be fun and different way to spend some time together. You might remember that I used to go to weekly kettlebell classes over  a year ago and absolutely loved them, I think it is what helped in making exercise a regular habit of mine. I was a bit apprehensive before going as it was a different kettlebell class than what I went to before and I wasn't sure what to expect, but it was great, lots of fun, but of course quite challenging too. I picked the 8kg kettlebell, and when I used to go last year I used to use a 6kg, so it was good to see that I am definitely stronger by now. I think if I have a gap in my training for the week when my sister is going in the future I will most likely tag along, it's good to do something a bit different every now and again. The calorie burn wasn't bad either!


Friday was our usual weekly 'Beautiful Basics' class, a class aimed at beginners like me, and after a warm up and going over all the moves the WOD looked like this
3 round of 12 box jumps
12 sumo deadlift with kettlebell (8kg)
12 push press  (12 kg)
12 medicine ball clean  (7kg)
12 pull ups/ring rows

I am absolutely useless at box jumps: I am vertically challenged! So in the picture of my set up above, can you see the stack of plates beside the box? Those are what I use while I work myself up to be able to jump a bit higher... or grow a few inches! I also scaled back the pull ups to ring rows, I just can't consistently bang out 12 pull ups even when I do use the rubber bands! In the end my time was 15:11, you know it's a pretty hard going workout when you consider the box jumps to be the 'rest'!


I've tried linking to all of the movements that we do as I'm sure a fideo is much better than any explanation I could give. Of course feel free to ask any questions, I don't profess to be an expert, far from it, I just want to share my enthusiasm for CrossFit. As you see I do scale back on a lot of moves, so I hope this shows that CrossFit is accessible to everyone! If you are interested in giving CrossFit a go, or maybe just join a regular gym, then don't forget to check out the Gym For The Win initiative to get yourself a free gym membership!

Do you ever throw in a different class into your usual gym routine just for a change? I think I'm pretty set in my routine once I get into a groove as I don't want to miss out on something I usually do for something else, however I can see that there are advantages to challenging your body with something new! Going to the class was instead of my weekly run though, and I haven't been for a few weeks now, so I hope I manage to get out there this week.

Have a great week everyone!
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