Fitness Friday: Workouts From the Week


I missed last week’s “Fitness Friday” so I’ll share the past eight workouts we’ve done at Man O’War CrossFit.

First off last week:

20131121-204645.jpgNovember has been all about heavy lifting. Taylor, our coach, was inspired by the last CrossFit competition (I’m guessing), so we’re upping our game with the weights. It’s been a lot of fun, and I’m looking forward to seeing how much I’ve improved from previous maxes. I’m trying to work on my split jerks, but it’s so hard to remember to drive forward with my front foot and not go too wide on my stance. (Note: Any tips?)

Thursday you’ll see the WOD called “Morrison”. This is a hero WOD, and those are typically butt kickers. Unfortunately, this was a day that no one else showed up for my 7:30 class so I had to do this workout by myself (with some cheering from Taylor, Natalie, and Tara, of course). Knowing that I just got over my fear of box jumps, I asked if I could switch up the order. So I did box jumps, then wall balls, then the kettlebell swings. Let me tell you…50 box jumps in a row is hard, no matter when you do them! We had a 30 minute time cap, but I felt like I could complete it all in those 30 minutes.

This was a hard workout to go through when you are still getting over a cold and you have asthma. There were times I was just breathing so hard while I was resting. The heavy breathing, plus the repetitious movements of my upper body turned out to be a bad combination. I was finishing my 20 box jumps when I started to feel a twinge in my upper right side of my back. I pushed through to finish the 20 and moved on to the wall balls. One throw of the ball and I was done–my back was in a complete muscle spasm and I couldn’t lift my right arm very high. I had about 8 minutes left when this happened, and I tried to work through it so I could finish. Taylor brought a lacrosse ball over for me to use, but it wasn’t subsiding. I ended up having to call it a day…as much as I hated it. I spent the rest of the day on the heating pad, took a muscle relaxer that night, but I couldn’t move the best Friday morning. So I skipped CrossFit that morning, but later went for a 2.5 mile run to help shake out the legs and my back. I think it helped because I was good to go by Saturday.

20131121-204700.jpgThis week we backed off on the weight, preparing for our max lifts next week. Monday’s WOD of overhead lunges was done with 45 pounds, but it was still killer. Tuesday we had way too much fun swinging around on the rings (hung low on the pull-up bar) to learn the movement of muscle ups. I don’t think I could see myself ever being able to do a muscle up for real, but it’s still fun to work on them!

I woke up Thursday morning with tight hamstrings–I’m sure that’s probably thanks to Wednesday’s squat jumps (65 pounds). Nothing a little bit of jump rope, foam rolling, and stretching couldn’t fix.

I’ve been running a little throughout the week as well–no real long distances, but just some nice runs with friends. I’m starting to run with another running club based out of downtown Lexington and out of a local brewery (yes, runners and beer are the best combination). I’ll post more about that later.

I’m appreciating the time Taylor has put into developing our strength program because I’m seeing improvements here and there.

Oh…and I plan on finishing Morrison soon. I will conquer that hero WOD!

Your turn: What’s been your favorite workout this week?

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