workout recap: june 24-july 7

Tuesday, June 26
Back Squat:  5×5

Team WOD:
-3 rounds of 60′ overhead lunges (45/25 lbs) then 150′ sled push 165 lbs
-Cone suicide rally with plates and 50 ground-to-overhead
-3 rounds of 60′ overhead lunges (45/25 lbs) then 150′ sled push 165 lbs

Notes: It was H.O.T this day. For backsquat, I did 115 lbs. Not great, but hey, I’ve gotta start somewhere. For the WOD, I was on a team with 5 guys, so I let them do the sled pushes and focused on overhead lunges. Surprisingly, my shoulders fatigued quicker than my quads. Two members from CrossFit Adrenaline judged us to prep for the Celebrate Freedom competition.

Wednesday, June 27
No workout, but my mom came up for the afternoon and we went to the pool after I got off work. I like to consider pooltime active recovery 🙂

Friday, June 29
Push Press: 5×5
Deadlift: 1×5

WOD:
5 Burpees
10 Wallballs
10 Burpees
15 Wallballs
15 Burpees
20 Wallballs
Row 500M

Notes: Awesome looking WOD, huh? I was so excited about doing it…until, I picked up James Michael from daycare after work and made my way to 75 North only to see traffic at a standstill. Oh Atlanta. You’re really interfering with my workouts. Instead, James Michael and I went to the pool for an hour. Gotta love baby speedos!

Saturday, June 30
Celebrate Freedom, Atlanta Affiliate League

Notes:  I didn’t compete, but just attending felt like a WOD when the heat tried to suck your breath away. It was a great event, and made me wish I had gotten the chance to work out more than once the past week. Read the event recap.

Tuesday, July 3
Back Squats 5×5

WOD: 15 Min AMRAP
8 Ring Rows
30 Air Squats
8 Pushups

Notes: Finally back in the gym after a full week of not working out. I did 125 lbs on back squats, and definitely felt it. Slowing inching my way up in weight again. The WOD was a doozy. Eight ring rows and pushups were nothing. The 30 air squats were tough, especially after doing back squats. Who in the world does this programming? Oh yeah, the hubby 🙂

Wednesday, July 4
Choose your own adventure WOD. I heart team workouts.

Friday, July 5
Push Press 5×5: 65 lbs
Deadlift 1×5: 145 lbs

WOD: 2 Rounds
5 Thrusters 85 lbs
10 Dips
15 Toes to Bar
20 Box Jumps 24”
25 Kettlebell Swings 35 lbs

Notes: I went pretty light on the lifts. I know, I know. I really wanted to RX the thrusters, and I knew I wouldn’t have much left if I went heavy on the push presses. Overall, I thought this metcon was great. The hardest component for me was toes to bar. I started out doing 5 at a time in the first round, but by the second round it was sets of 3. My grip was giving out and my calluses from pullups were getting tender.

Saturday July 6
Partner WOD
AMRAP in 20 Min
Sled Push 100ft (empty sled)
20 Overhead Squat 45lbs
2 Half Rope Climbs

Notes: I was paired with Gretchen–who is da bomb. Enough said 🙂 This was a great WOD. Because we could both be working at the same time, we opted for Gret to start on rope climbs and I start on the sled push. Then we met at overhead squats and each did 10 to complete our round. Each round, we simply swapped the rope climbs and sled pushes. We managed to eek out 10 rounds, which I was happy with, especially considering I’ve just recently attempted rope climbs. Thank goodness this WOD only required going halfway for the ladies. I’m still loving the partner/team WODS on Saturdays!

You may also like: