Open Fitness Journal: April 11-21

Happy Hump Day, beauties 🙂

I thought this rainy gross rest day might just be the perfect time to update y’all on this whole process that is healing through CrossFit.  It’s pretty cool stuff. Wanna hear what I’ve been up to?

Well good.  Because even if you didn’t, I don’t know if you heard but I do CrossFit, which means that I have to tell you about it even when you’ve begged me not to.

CrossFit Rule #1: ALWAYS TALK ABOUT CROSSFIT.

Obvi….

So anyways… being three weeks into April must mean that there’s been some pretty killer WOD’s and some pretty awesome #gainz being made. You (clap) are (clap) right!!!! (clap)

Not only have the last few weeks brought some spicy sessions on the bod but they’ve also included a few badass partner WOD’s that are slowly starting to work their way to the top of the Mimi’s Favorite Things list.

JEEZ GET TO THE GOOD STUFF ALREADY WON’T YOU?!

Along with The BarbellWOD work that I get after Monday, Wednesday, and Fridays, I am also into my third week of the Hatch Squat Cycle… Am I noticing squat gains yet?

Let’s just say I can hardly wait for the next 7 weeks to retest my maxes as I’m sure they are going to be huge.

And without further a due… this is the other fun stuff I’ve been doing to get all sweaty and what not 😉

WOD 1: April 11

For time:

25-20-15-10-5
Thrusters (65#)
5-4-3-2-1
Rope climbs

25 thrusters, 5 rope climbs, 20 thrusters, 4 rope climbs (etc.)

Time: 13:31

Partner WOD 1: April 13

“Cindy Learns Burpees”
AMRAP 20
Burpees
5 pull ups
10 push ups
15 squats

One partner completes 1 round of Cindy, while the other partner completes as many burpees as possible, alternating rounds.

Score is total number of burpees between partners: 238 Burpees

WOD 2: 

EMOM 20
1. AB – 10 cal
2. G2OH – 4 reps (135/95)
3. double unders – 40 reps
4. russian swings – 15 reps (53/35)

WOD 3: 

5K Run for time followed by 30 burpees

Total Time: 31 something…. 😉

WOD 4: 

For Time:

20 HSPU
20 DB hold squats (45/25)
15 HSPU
20 lateral burpees over DB’s
10 HSPU
20 DB power clean (45/25)
5 HSPU

Partner WOD 2: 

AMRAP 30
400m run
20 pull ups
30 wall balls (14 @ 10′)

Alternating movements between partners.. i.e. Partner A runs 400 m while Partner B rests, Partner B does pull ups while Partner A rests.

6 Rounds !!!!

That was fun, wasn’t it?

Tell me what you’ve been up to!  Spring has sprung which means summer is just around the corner! Don’t let that be a stressful thing. You are beautiful.

Let it happen.

What have your WOD’s looked like recently? Have you hit any awesome PR’s? Instagram them to me! @trueyoustrong 🙂 I promise I’ll getcha back!

xo-

mimi

Open Fitness Journal: February 18

Reminiscing about being this sweaty & outside in the sunshine in Bryce Canyon

Hi gorgeous, how you doin’? 😉

I’m just here to remind you to do something that will flood your body with endorphins today.  It’s impossible for me to get through a day without a little fix– instant mood changer.  There’s science behind that too, you know, it’s not just me being all, “go work out,” like, go do that too.

BUT

Try something new to get sweaty.

I’ll just leave you with that thought on this here cold-ass-hump-day 😉

Warm Up

500 m row

dynamic stretch

quad mobility foam roll sesh

Barbell WOD Work for 2.18.15

-Snatch work

-Front Squats

-Push press & Strict Press

Thruster Technique Work

WOD
3 min row for Cal
right into
7 min to find 2 RM thruster
right into
AMRAP 7
10 box jumps
11 t2b
12 deadlift (135/95)

Rounds:

Open Fitness Journal: February 16

Yasssss Monday was great yesterday.

A proper butt kicking was handed to me atop a pile of pull ups and push ups.

Slowly as this day goes on my arms are starting to scream at me more and more. Guys, come one, we have some more work to do today, you’ll be okay.

To be completely honest, Sunday’s training session sucked and I couldn’t hit anything.  I left the gym feeling really discouraged.

On Monday, I changed my attitude and decided to crush it.  So boom. That’s exactly what happened.

How are you going to change your attitude this week?  Get up and get moving, make yourself smile.

Warm Up

500 m row

dynamic stretch

quad and ankle mobility

5 x 15 GHDSU @ 15#

Barbell WOD cycle 2.16.15

Fave part?

3 Rounds 

5 DL @ 155#

5 box jumps @ 24″

Front Squat

3 x 3, 3 second hold at bottom of squat

14 minutes to build to max

WOD

AMRAP 4

10 pull ups

10 push ups

rest 2

AMRAP 4

9 toes to bar

9 burpees

AMRAP 5

8 front rack lunges (75#)

8 back squats (95#)

3 + 18, 3 + 2, 2 + 3

(That lil weight change is pretty tricky 😉 )

Open Fitness Journal: February 9

OHHH KILL ‘EM 😉

Monday rocked my socks off this week fuhhh-reals.

uhh, Mimi, when isn’t Monday your favorite day of the week?

Oh, still never. Okay.

In case you needed some motivation, maybe check out my post from yesterday on ALL THE BODY LOVE.

I kicked off my #LookBackAtIt Campaign and couldn’t be happier about the response I’ve gotten so far.  I am so grateful that you all are liking and sharing the goings on of be true. be you. be strong.

You guys are serious #rockstars ❤

Warm Up

500 m row

Dynamic Stretch

thoracic mobility focus

Squat Cleans

15 minutes to find 1 RM (finally hit bodyweight!!! +3 lbs)

Push Press

4 x 5 @ 65% of 1 RM clean and jerk

Back Squat

16 minutes to find 5RM (omg #PRParty 😉 )

WOD

AMRAP 9

2 pistol squats (each leg)

9 pull ups

2 hand stand push ups

9 box jumps

Ca$h Out: 24 Clean and Jerks @75#

Open Fitness Journal: February 4

Absolutely how my calf muscles are feeling after yesterday’s WOD, which just so happened to be named, “Charlie.”

Oh the irony I’m playing with today, right?

Did you earn your rest day this week?  Have you been busting that cute butt all week?  I hope so.

I know I tell you everyday, but it’s because YOU ARE WORTH IT.

Workout because you love your body and not because you hate it.  Your health is the most important thing that you can focus on.

You. Are. Enough.

xo-

mimi

Warm UP

500 m row

Dynamic Stretch

Overhead positioning mobility

Squat Snatch & Snatch Pulls

Snatch: Building to singles at 85%

Pulls: 4 x 5 @ 85%

Front Squat

Building to doubles at 80%

Box Jumps

8 rounds of 10 box jumps every :45 seconds

WOD

“Charlie”

AMRAP 22

2 rope climbs

4 bar muscle ups 😉 (Chest to Bar Pull Ups)

9 box jumps (20)

3 Shoulder to Overhead (70#)

2 DB Snatches (each side) 35#

4 push ups

9 pull ups

3 overhead squats

5 rounds

Open Fitness Journal: January 19

sneak peak into play time #1

It’s my favorite day of the week again…. 🙂

and there’s nothing like a Monday to put me in a GREAT mood.  PLUS: day off = non-stop play time.

One question for you: What’s better than non-stop play time?

exactly.

Did I mention I was craving a PR, too? #PRMondays

But, enough about me, let’s talk about you.

Sometimes, Mondays mean weekly blues, added anxiety, lack of motivation (maybe even to get out of bed?!)  So what’s better to do than wake up and WOD!?

or.. in some cases, since we all know that I am unable to function and form cognizant thoughts before 6 AM (know the feeling?) try this instead,

Step 1.  STOP HITTING SNOOZE.

Step 2.  Wash that pretty face, look into the mirror and smile.

Step 3.  “This morning, I am full of love, for others and more importantly, myself.  I am beautiful.”

Step 4.  Kick. Monday’s. Ass.

xo-mimi

Warm Up

Dynamic stretch

2 Rounds:
10 Bar Bell Behind The Neck Push Press
10 BB Goodmorning
10 Walking lunges
10 jump squats

Strict Press

12 minutes building to 5 RM

Back Squat

sets of five building to 1 x 2 @ 155#

Snatch Work

25 minutes focus on heavy technique & pull from the hang

WOD

AMRAP 5
20 Wall balls (20#)
10 Shoulder to OH (75#)
rest 5
AMRAP 5
10 C2B Pull ups (GUYS I DID CHEST TO BAR!!!!!)
10 Power Clean (85#)

Rounds: 2 + 7 // 2 + 13

Open Fitness Journal: January 14

Hump. Day. Hump. Day. Hump. Day.

BE THANKFUL FOR YOUR BUTT TODAY.

It looks freakin’ great, by the way.

I am SO thankful today to have had the opportunity to start this day in the beautiful IndyYoga studio and get sweaty at CrossFit Waterbury twice today.  Lovin’ on my local network of health advocates!

Regardless of the below zero temperatures I’ve kept warm all day… starting out the morning in a slow yoga class that shared with me a bit of mindfulness to go through the rest of my day with.

I’ve decided to focus on kindness today, towards myself and others, reminding myself that I am doing the best that I can and I am working hard, weather or not my mind thinks so.  Chin up, remember?  Keep your bra on and WORK HARD 😉

Warm Up

500 m row

dynamic stretch

5 x 5 pull ups

Skill Work

butterfly & chest to bar pull ups

3 Position Clean Complex

Hip-just below the knee-1 inch off the floor

cycle through building to 120#

Clean & Jerk Complex

Squat Clean-Push Jerk-Push Jerk-Split Jerk

building to 80#

Squat Clean-Push Jerk-Slit Jerk

building to 100#

WOD

AMRAP 30

1 rope climb
2 shoulder to OH (80#)
50 double unders
3 squat clean (80#)
4 strict HSPU
30 mountain climbers
5 box jumps (24) *step down
6 deadlift (80#)
10 burpees

Open Fitness Journal: December 9

#omg

#PRFriday

Seriously, Fridays are for ass kickings and hard work.

Remind yourself that with the coming weekend comes fun to be had and more awesome things to laugh at.

If you’ve been having trouble keeping your chin up lately, keep it up, gorgeous.  You are so worth it and whatever is happening that is making it challenging for you to smile, just remember that next week, you can look back on it and say, hey, I got through that.

ON TO THE NEXT ONE BITCHES.

Warm Up

2 Rounds Through….

10 squats

10 push ups

10 jumping jacks

WOD 1:

ME 1k row rest

4:07

EMOM 10

Power Clean x 2 + Push Jerk – building to 125# (!!!!!!)

WOD 2

20 wall balls 14# to 10 inch target
10 push ups
20 box jump overs (no full ext.)

EMOM 16 

15 weighted sit ups (30#)

Split Jerk 1 RM

8 pound PR!!!!! (could I be any more excited about that?)

the answer is no 😉

Open Fitness Journal: January 8

Ha Ha Ha…. so….

this is what all of us Vermonters woke up to this morning….

I told myself, get out of bed, go get sweaty, and make yourself smile, realizing that it isn’t very often I get to experience below zero temperatures.

What’s the point of complaining about them and why are they such a bad thing?

They’re actually kind of fun because every time I go outside I get to dress like this…

“I can’t put my arms down!!!!!”

Isn’t this fun?  I mean, no other time in the course of the year do I get to wear a bazillion layers and be a walking monster of coziness.

The best way to counteract the cold is to sweat like crazy, don’t you think? GET UP AND GET MOVING and before you know it, Friday will be smacking on that cute butt.

Warm Up

1 mile Airdyne

Dynamic Stretch

3 x 1 minute hand stand hold

2 minute squat hold

Back Squat

15 minutes building to max reps at 150#

Front Squat

5 x 85#

5 x 95#

5 x 105#

5 x 2 @ 85% of 1RM

Clean Pulls from Blocks (above the knee)

Sets of three building to 115% of 1 RM squat clean

Skill Work

Pull Up Technique (Butterfly & Chest to Bar)

Hand Stand Walks

WOD

AMRAP 6

1 squat snatch (70#)

1 Rope Climb

10 Thrusters (70#)

10 DU

Rounds: 3