So. Eating a little healthier, drinking a little less, and working out more.

Five rounds:

10 barbell squats w/ just the 45-pound barbell

10 strict presses w/ the same

Then 30 minutes on the Peloton.

660

It’s getting cold here in MN and I need to start getting better and giving myself enough time to scrape windows and warm up the car, otherwise I’m going to be constantly running late to the gym.

Today’s WOD was 10 rounds:

5 power cleans

4 front squats

3 shoulder to overhead

I am terrible at squats, so adding weight to do a front squat is even worse. We were supposed to do one weight for the whole WOD, so this meant I had to scale down to 25lbs because I don’t think me trying to front squat anymore then that is safe. Unfortunately, this meant it wasn’t very challenging for my power cleans and shoulder to over head. I did make it a little hard to myself, limiting my shoulder to overhead to strict presses only. Between the strict press and trying to get as low as possible in my squats, I actually worked up quite a sweat today.

Strength:

Strict press: 1x5 33#, 1x3 53#, 3x3.3.3 63#, 1x3.3.3 65#

Ring push-ups: 4x8

DB shrugs w/1s pause at top: 1x12 each with 30#, 35#, 40#, and 45# DBs

WOD:

6 minutes to complete:

400m run, then 3 rounds:

10 wall balls (14#)

10 ball slams (14#)

Then, 6 minutes to complete:

400m run, then 3 rounds:

20 Russian KB swings (16kg/35#)

5 box jumps (24in)

Then, 4 minutes to complete:

400m run, then AMRAP burpee box-jump-overs (24in)

I didn’t want to leave bed, but the WOD didn’t seem bad at all, so I used that as encouragement to get me to the gym on time.

Pre-WOD was 1 strict Press + 4 push press 5×5. I did it at 45lb. I’m getting more and more comfortable using the full weight women’s bar.

The WOD was decreasing rep sets: 10-9-8-7-6-5-4-3-2-1 Slam ball @ 20 lb Burpees Step -ups @ 20"

I did it all in 19:30. Compared to last weeks 30-20-10 model, I’d much rather do more rounds of less reps.

I feel like my slam balls were sloppy, but I also feel like I didn’t have any idea how to do them. Lift up and throw down? Every time someone gave me advice I got more confused. 🤷🏻‍♀️

I had my second 1-2-1 on Wednesday, I wanted to die! Warm up then got working on presses to find out my 3RM. I’ve never been good with this exercise, I have no arm strength. 

vs strict press

I started with 15kg bar for the strict press, moving to 20kg then 25kg then 30kg. Couldn’t get 3 reps with 30kg so moved back down to 25kg with is now my 3RM. For the push press, I started with 25kg which I found easy-ish. 30kg is my 3RM.

The class ended with The Ladder – 250-meter row; 15 kettlebell swings (12kg), 25 burpees, 15 kettlebell swings (12kg), 250-meter row. The burpees OMG the burpees, I needed so many breaks to complete them, oh how I hate them! Needed to rest halfway through the 2nd lot of KB swings and at the start of the last row but with encouragement from the coach I managed to complete it in 12 min flat.

Once the class was over I had a little while to wait for the bus, 20 mins to be exact. Here is where I throw up any water I had drunk in the session, the short bus journey was so lovely just trying not to throw up again lol.