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Weekly Workout Recap (4/22-4/28)

By April 28, 2013CrossFit, Exercise

It's crazy how motivating this little flower is... #vzwvoices #fit

Well, as you can see below, Neil had a rough week. After doing back squats (the athletes are in a strength cycle and building new PR numbers every week with certain movements), he pulled a hamstring doing a cycle of sprints. He’s doing better, but is on limited movement workouts until his hamstring heals. Our trainers have been great in helping him treat it, and he’s been more mobile than both he and I thought he’d be at this point. It’s a level 2 muscle pull, so it definitely could have been worse, and for that we’re pretty thankful.

I’m a week into my new programming and really enjoying it for the most part. I managed two PR’s last week in both my bench press (95 lb) and front squat (165 lb), and the workouts are definitely putting my strength endurance to the test. I’ve had to adapt several of the workouts to accommodate some concerns about my shoulders (high-rep snatches) and equipment we don’t have at the gym (Airdyne), but I think my adaptions maintained the intent of difficulty.

I will say that I’m definitely missing the social aspect working out with the rest of the class, especially Neil. This programming has returned me to solo workouts, and it’s kind of bumming me out. What I love about CrossFit is collectively slugging out workouts with other people, and with the exception of one day this past week, I’ve been completely alone. My trainer has indicated that the programming will merge more in the future, so I’m looking forward to that.



3×5 Squat (Add 5lbs to Last Week) – 190 lbs
3×5 Press (Add 2.5lbs to Last Week) – 115 lbs

WOD: 5 Rounds
100m Sprint (11-12 seconds)
– Must not deviate +/- 2 Seconds From Original Time. Penalty is 30 Evil Wheels.


A. Build to 1 RM incline bench press (95 lbs – 25 lb PR)
B. Amrap ring dips in 5 minutes (begin the 5 min with 1 amrap unbroken set and record score) – Got to 27

WOD: 10 rounds for time:
10 toes to bar
10 hand release push ups
Finish: 10:40



Warm-up: Relay + Med ball

Strength: 5RM DL (Following the Last Few Weeks, Try to Add 5lbs To Your Working Sets) – 255 lbs

WOD: 10 Rounds For Time
7 Wood Choppers (Left and Right)
5 T2B
Finish: 8:19


Warm-up: Relay + Med ball

Row 3 min for max cals/miles
Rest 10 min
No pacing, all out efforts

Finish: Finished between 640 and 680m for all three rows. Cut the rest time to 5 minutes instead of 10.



Relay warm-up

5×3 back squat – 195 lb
Sprints – pulled hamstring, could not continue workout


Warm-up: PVC + relay

PR’d my front squat today — 165 lbs! Second PR this week.
Establish 1RM Front Squat: It’s been forever since I established a 1 rep max front squat. My old PR (that I remember) was 125. I PR’d with a new max of 165 lb. I think the 175 is close, just need to tighten up a bit more on my form.

25 at 45 lb
25 at 75 lb



Warm-up: Relay with oly tech

WOD: 12-9-6-3
Push Press (did strict press at 95 lb)
Ring dips


Crazy amount of snatches in this workout, but I can definitely feel myself getting stronger and closer to my goal of an 85lb!
Warm-up: PVC and 25 snatches with a 45 lb bar.


A. Power snatch; 3, 2, 1, 3, 2, 1; rest 3 min (at 65 lbs)
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%

The workout originally slated for 20 rounds, but time and concern for my shoulders made it 6 rounds for me. There was no prescribed weight accompanying this workout, so I chose 65 lb.



30 minute recovery run – covered about 3 miles with the dogs in a run/walk.

Do you prefer to workout solo, or with other people?


  • Leah says:

    What’s in the picture?

    I sort of prefer to work out solo. We have access to a sparsely used gym, so my husband and I go together to do our workouts. We tend to do different things most of the time, and that hels me with not making comparisons. Sometimes, we go with friends. Again, I like to work out near them but not with them. Not lonely but not competitive either. I have a really rough time getting into decent shape — maybe years of sedentary living. Better to just to note my improvements over myself.

    • Jessica says:

      Hey Leah,

      That’s the FitBit I’m currently reviewing for Verizon. I plan to write more about it soon!

      I totally feel you. I have days, especially lately, where i just want to hide and for no one to see me or what I’m doing. I typically feel that way when I’m really getting out of my comfort zone, or trying something new. The thing I’ve realized over the past year or so is that sometimes it is easy to disappear in a group and feel entirely anonymous — sometimes even more so than I would feel working in a room by myself. Crazy?