Yvonne’s CrossFit Journal – Special Edition – Two Weeks of Workouts!

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Jen Wirth | September 11, 2017 | no comments |

Yvonne’s CrossFit Journal – Special Edition – Two Weeks of Workouts!

Week A: August 28 – September 1, 2017

Monday August 28, 2017

Hey kids, it’s time for another week of my adventures. Today we start the week on a good note because I got to bring my son to the gym with me. He told me that he likes to see his mama work out. He actually loves coming to the gym with me! I think he’s secretly in love with Jen! LOL!!

 I told Lauryn that I couldn’t do pull ups and, being the hard ass that she is, she insisted that I get on a box and try a jumping Pull-up.

Today we started with a quick warm up and got into the workout immediately. We got into the AMRAP with a quick set up to make sure we knew what every movement consisted of. The set included 5 handstand push up or regular push ups, 10 box jumps, 5 ring dips, 10 lunges (per side), 5 pull ups or jumping pull ups and 10 air squats. I was ok with everything except the pull ups. I told Lauryn that I couldn’t do pull ups and being the hard ass that she is, she insisted that I get on a box and try a jumping pull up.

This is what I love about coming to this gym. My very comfortable limits are pushed daily. My success in here is due to the fact that no one is letting me get comfortable. I’ve never even stood on a box higher then the little baby foot high boxes and today I stood up on a big girl box and reached up and touched that dreaded bar. I put my hands around that bar and jumped up to get my head above that bar and I wasn’t scared! Thanks for pushing me Lauryn!!

Needless to say, I crushed that AMRAP. My son joined me for the 400 meter Farmers Carry and we talked about his day and he kept asking me why I was walking with the “heavy things.” All I could I tell him was that I wanted to get healthy so I can watch him grow up to be the great man I know he will be. The perfect end to an awesome day!

Wednesday August 30, 2017

Rounding off the awesome Monday is today’s even more awesome Wednesday.

Today’s WOD is called “Death by Triplet.” Yes that’s right, the word Death is in the title. Oh my God I’m gonna die!!! LOL The set was 1 burpee, 5 double unders (jump rope) and 1 thruster. Here’s the kicker, you do these in a minute then at the start of the second minute you start and add a burpee, 5 double unders, and a thruster. You do this at every minute adding to each set, until the minute you can’t complete the set. I lasted 4 minutes, but those were the toughest 4 minutes ever!

So here’s today’s high. Noah and Zach were coaching. Zach is new and is learning the ropes of coaching. Noah hadn’t seen me jump rope yet. As you can probably recall, Jumping Rope was one of last week’s big deals.

When we were practicing before the start of the set he saw me jumping rope and was so excited for me that my light was beaming brighter then the sun! Zach asked why I was celebrating and I told him that when I started CrossFit two months ago I couldn’t jump high enough off the ground to get the rope under me and now I can get about 20 jumps without stopping. It’s the little things!!

We finished the workout off with a mini 10 minute grind of 5 single arm KB swings, 5 overhead stationary lunges, 5 single arm renegade rows. It was another great day at the gym and another great day on my fitness journey.

Thursday August 31, 2017

Last day of the month folks and here we are at it again! I came in early today and had time to chat with Jen about my progress. We talked about my goals and I didn’t have one. I mean I’m still riding high on my jump rope ability, but Jen’s right I need to start on my next goal. Jen suggested I work on my deadlifts. My max deadlift so far is 95lbs. So this will be my next goal!! Hold me accountable folks.

Today’s set was a 15 minute AMRAP of 10 hang power cleans, 10 box jump overs, 10 American KB Swings and 10 burpee broad jumps. Today’s high: Thinking that a light kettlebell would be ok to use and having Lauryn push me out of my comfort zone and made me use a heaver one … and finding out that I am stronger then I thought I was!

Friday September 1, 2017

So I came in today to a WOD which would push me to work on my next goal. I was just talking to Jen about Deadlifts yesterday and lo and behold: today’s focus is Deadlifts!!

The WOD today was a 21, 15, 9, 15, 21 set, which is horrible! I mean who would want to do this to us on a Friday? LOL!!

Considering the fact that today we have to do a total of 81 deadlifts, I decided that 95lbs would suffice.

I tried to go heavier then my 95lb max, and tapped out at 105 lbs. I did a couple of reps at this weight, but considering the fact that today we have to do a total of 81 deadlifts, I decided that 95lbs would suffice. Oh I almost forgot that in between these sets you have to take off and run for 400 meters. I scaled that down to 200 meters, because I can run that far.
Let me tell you that I was dying at the end of this WOD. However I joined the Yoga class because as I like to say, “on Friday’s we do Yoga!”

The deep stretch and awesome conversation is just what I needed to end another great week. Oh, and by the way, I’m down another pant size!! Boom!!!!

BONUS BLOG! Another Whole Week of Workouts:

Week B: September 5 – 8, 2017

Tuesday September 5, 2017

Death by Back Squats!

Today I learned a little bit more about my abilities in the squat category. My air squats are awesome, but all other squats need a lot of help!

Today’s WOD was a real eye opener for me. It consisted of 5 rounds of 5 back squats (increasing in weight) and 3 iron mikes (jumping lunges).

I told Jen that the Back Squats were hurting my back. She checked my form and saw that I was carrying the bar right behind my neck instead of lower down on the backs of my shoulders. The right way to hold the bar for a Back Squat is to make sure that your elbows are pushing back and up, holding the bar across the upper back.

Here’s where my mobility got in the way: My elbows weren’t cooperating. Jen showed me an exercise to help me with this issue. She put a band over the pull up bar and pulled one loop through the other. Then she grabbed the band with both hands and backed away from the Pull-up bar. Facing the Pull-up bar she extended her arms forward and then pulled her elbows back so that her hands pulled the band towards her shoulders/collar bone, squeezing her shoulder blades together.

Jen explained that if I work with a resistance band this way it might help me increase my mobility. Believe it or not, this helped my form a whole lot because it made me more conscious of my movement. As I was completing my rounds I become determined to stop trying to muddle through and start making sure that I am working on my form. I’d rather take the extra time on the form and befit from the movement.

Today was one of those days that forced me to stop and reflect on my goal. My goal is to make sure that I am getting the most from every workout. Sometimes we are in such a rush to get through, we lose the benefits of the movements. Take a step back and work on your form folks, believe me you will feel it and when you feel it, it means it’s working!!

Wednesday September 6, 2017

So with yesterday’s revelation I decided that today I was going to use Open Gym to work on my barbell moves. So I set up my rack and my barbell and weights in the back gym. I started off with a quick run to loosen up and then got started.

I set up to work on Deadlifts, Back Squats and Front Squats. My Deadlifts need work too, so this is as good a time as any to get that work in. I started with the Deadlifts and got up to my all time high of 120 lbs. I could have probably gone heavier, but after doing 5 sets of 5 I wanted to work on Squats and didn’t want to exhaust myself on Deadlifts.

I practiced my Back Squats with 65 pounds. My goal is to make sure I get these right before I start adding more weight. I did another 5 x 5 set on each Back Squats and Front Squats. I put in a solid 40 minutes of work, took another 200 meter run, and I was done!!

Open Gym but it was super beneficial because I was on my own at my own pace and I made sure I was using correct form.

Thursday September 7, 2017

Today was another lesson on thinking I can’t do something and finding out that I can.

The WOD today started off with 5 rounds of 5 Curtis P’s, 7 pull ups or ring rows, and a 200 meter run. The Curtis P is when you Power Clean the bar, lunge on each side and Push Press. Again, I think that I’ve got the Power Clean down with little tweaks here and there. However, I can’t get all the way down on the lunges, so I do what I call a ‘Baby Lunge’, I still feel it. I’m hoping that with time that mobility will come.

We finished off with weakness work on muscle ups and Pull-up work. Here is where I learned my lesson. Drew and Lauryn demonstrated the move we needed to work on. The move starts with hanging from the rings with your feet on the ground and body bent back paralleled to the ground, legs tuck under your butt; pulling yourself up to standing, crouching forward keeping your arms tucked tight to your side and pushing up.

So I saw this and thought there is no way I would be able to do this. I tried and got to the bottom position, but I couldn’t pull myself up because essentially you’re pulling your own body weight. Coach Drew saw me and suggested I start from further back so as to help with my weight distribution.

I tried it and I DID IT! Man that was so satisfying! Here again was a example of me not thinking I could do something because of my weight and a coach pushing me (this time it was Drew). So I have to say, Drew that you’re the man! You pushed me and I thank you for that! You’re my favorite this week!

Friday September 8, 2017

Today I was so tired by the end of the workout that I called Drew, Ryan and Lauryn, Jen! I’m so sorry guys, but I came in thinking that this WOD was going to be a piece of chocolate cake. Boy was I wrong!!!

Nick was coaching two of us today and I must say that I like it when it’s a small class. We warmed up with some lunges and a few other back and forth moves to get the blood pumping. Today’s EMOM (every minute on the minute) was a 15 minute scale to fit one minute exercise. Basically, you have one minute to complete the round however you want to complete it, as soon as possible because you get to rest for the time not used.

On the board, the set consisted of 5 pull ups or in my case ring rows, 10 push ups and 15 air squats. Because you have to allow some time for rest between sets you can scale it to have at least 10 seconds of rest and, believe me, you need every second of rest you can get! I ended up scaling it back to 8 push ups and 10 squats and this barely gave me those ten seconds.

Oh wait there’s more…

After the 15 minute session we rested for two minutes and then started what I am now calling The Burpee Torture or TBT for short! After a very short 2 minute rest we started a 5 MINUTE MAX BURPEE set.

Yes I said that correctly, 5 minutes of continuous burpees!!! OH MY GAWD!! I WAS DYING, but guess what? I did it and yes, it was hard and yes I was tired but I took my time and kept moving and just got it down.

No one is going to stop me from getting my health on, even Drew, who I am convinced sits in a dark room every night tapping his fingers thinking of new ways to kill me when he puts the WOD’s together.

We finished up with a Tabata (a session of 20 seconds of work and 10 seconds of rest) of V ups or in my case leg raises. I don’t know who I was much less who anyone else was when I walked out of the gym which is why I called Drew, Ryan and Lauryn, Jen!!!

 

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