Weekly Workout Recap (4/15-4/21)

By April 23, 2013CrossFit, Exercise

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I’ve been toying with the idea of doing a weekly workout recap for a while, and some changes to my programming in the past week have finally convinced me it would be something fun and worthwhile to document. For the past few months, I’ve been doing extra strength work aside from my 4-5 WOD’s a week. It was pretty nondescript — extra strength sets, misc. max-lifts, etc. However, last week, my trainer instituted a new programming regimen for those looking to compete, and I’m thinking I’m game enough to give it a try.

A few things have kind of led me to want to try some new programming.* My strength has somewhat plateaued in the past few months. I’ve struggled to gain new PR’s or numbers and some days I even feel like I’ve lost ground. I’ve done the dance of trying extra mobility, more sleep, less workouts (more rest) and keener supplementation, but it really hasn’t made a difference.

In considering this new programming, I feel like I’m kind of at a crossroads with CrossFit — in the sense of where I want to be in it. Doing some competitions would be fun, but I don’t know if I want it to be a lifestyle. I already have a job (two in fact), and I want CrossFit to remain my escape and hobby. I also don’t want to fall solely into lifting, I love endurance as well. I like a good balance (which is why I chose CrossFit in the first place), so that’s what I’m going to start experimenting with. I love that there is no wrong answer, and I’m hoping the right programming or mix of workouts is out there for me.

I started OPT Big Dawgs yesterday. I gave the name a bit of a side-eye at first, but at-a-glance, I love the assessment and range of movements the programming incorporates. There are a variety of levels as well. I’ll be doing “She“, but I hope to sneak in a few “OPTathalon” endurance-focused workouts as well.

Neil is going to continue with regular programming. He’s bummed I’ll be doing separate workouts, as CrossFit has always been something we’ve done together, but I promised him we’d stil WOD together.

Anyhow, I promise these won’t all be so wordy — just needed to offload a little bit of where I currently am. Here are our workouts from the past week:

Monday

Warm-up: 400 m run
relay warm-up

Strength:
3×5 Back Squat (Jes – 85-105-115-125)
3×5 Strict Press (Jes – 65 lbs)

WOD: 6 Rounds For Reps (1 Min Rest Between Rounds)
Max Effort Plyo Push-Up**
20 Yard Shuttle Sprint

Finish: Jes – 55, Neil – 83

Wednesday

Wall ball warm-up

WOD: 4 Rounds For Time
5x Evil Wheels
5x Partner GH Raises
10x Deficit Push-Ups
20x Jumping Lunges
Rest While Partner Completes Task, then Switch.
Finish: 11:50

Thursday

Strength: 3×5 bench press (Jes – 75 lbs, Neil 175)
ME Ring hold

WOD: 5 Rounds
5 back squat (Jes – 105, Neil – 185)
5 box jumps

Friday:

Strength: 5×3 Power Cleans (Jes – 85 lbs, Neil – 165)

WOD: 1 Minute On/1 Minute Off
In the 1 Minute On, Perform 30 KB Swings (70/55). For every round you do not complete 30 KB Swings, count 1 Penalty (1 Penalty= 1k Row to follow the 10 Minute WOD).
I did 35 lbs, and Neil did 55 lb. Made it through all 5 rounds, no rowing!

*Forgive me for the major first-world problem whining.

**I will try to link as many of the movements as possible to videos with tips, tricks or just a general overview for those of you who are not familiar. I’ll always prioritize the movements that I think you might be a little less familiar with. I will also do a better job of documenting the warm-ups, as they are crucial to safe and effective workouts.

2 Comments

  • CrossFit jargon is like a whole different language to me! I don’t understand all of it but I like the idea of a weekly post for all your workout activities. Good work!

    • Jessica says:

      Thanks! I totally understand, it took me a while and I get turned around the moment someone starts trying to abbreviate. I’ll link as many movements as possible. Some of them can be done sans gym, which I think makes this a great resource.