Open Fitness Journal: April 1-7

There is something really awesome in the air today…

perhaps it’s the sunshine…

or perhaps it’s the fact that The Open is over….

or that my programming today includes some heavy benching…

Whatever it may be, I am not complaining. BUT I am looking forward to the pre-WOD walk I’m going to take this afternoon and sunning myself like a kitten.

WOAH.

Anyways… I thought it was about time I shared my favorite WODs from this past week with you.  I’m feeling so spoiled to be back on my BarbellWOD programming now that The Open is over.

I’m HUNGRY for some PRs, ya dig?

WOD 1:

For time:

50 box jumps (20) *step down
40 KBS (44#)
30 hang squat cleans (65#)
20 HSPU
10 strict pull ups

Time: 15 (something?)

WOD 2: 

B. Partner WOD

3 rounds for reps:

1 Partner works while the other partner rests, all movements are completed by both athletes.

1 min box jumps (24/20) *step down
1 min rest
1 min KBS (35#)
1 min rest
1 min air squats
1 min rest
1 min push press (80#)

Reps: 714

WOD 3: 

30 burpees
30 KBS
run 1 mile

Time: 12:48

I find that my favorite WODs are those that leave me burning.  (Kind of like 15.5…. but not actually….)

What did you beauties do today to get sweaty and work that awesome bod?

Instagram me your post-WOD selfies so I can see!! Tag me @trueyoustrong 🙂

be true. be you. be strong.

xo- mimi

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 2

MONDAY

MONDAY

MONDAY

RAH RAH RAH 

How’d it go?  Did you get up and get way sweaty?

Did you take this day that the general majority seems to dislike and punch it right in the face like a damn winner? 

You are a winner… even if you didn’t.

So many awesome things about this Monday.  New week, new programming, new things to smile about, #SNOWDAY#2

Everything is awesome, I mean, really.

Warm Up

500 m row

Dynamic stretch

Hip Flexor mobility focus

Clean & Jerk

EMOM 7: 2 clean & jerks at 65% of 1RM

Back Squat

building to 90% of 1 RM

2 x 2 @ 90%

drop-set for 5 x 1

Dead Lift

building to 3 RM

WOD

3 rounds

15 calorie row

10 burpees

10 box jumps

20 wall balls

rest 3 minutes between rounds

Time: 15:22

Open Fitness Journal: January 28

me: ‘seems legit…’

Wednesdays are really starting to grow on me in the New Year.

First of all, how don’t you love hump day?  It’s literally a day made for squats.  #AllTheSquats

Seriously, if it’s Wednesday and I haven’t squatted yet, I feel like something is missing from my life.  Wednesdays are all but incomplete without squats.  So squat it out, fools.

The past few Wednesdays have also challenged me with some spicy WOD’s that leave my but rightfully kicked.

Hump day this week was an awesome girl date with the barbell and one of my coaches.

I was reminded of why I do love these movements and how they make my body feel.  I was reminded why I work as hard as I do.  Have you thought about that recently?

Warm Up

1 mile Assault bike

Dynamic stretch

Back Squat

Building to 3 x 155# (so this was supposed to be the programming… but then I just knew that I was going to PR so I kept going heavy 😉 ) #HUMPDAYPR

Squat Cleans

warm up sets

EMOM 10

1 squat clean, 1 hang clean @ 75% of 1RM

Squat Snatch

warm up sets

EMOM 10

1 squat snatch, 1 hang snatch @ 75% of 1RM

Skill Work

-bar muscle up work

I DID 4 MORE!!! 🙂 🙂 🙂

I never thought it would happen, but believe in yourself guys.  It works!

Open Fitness Journal: January 26

Hey cutie 😉

I know I don’t  need to remind you, but I LOVE MONDAYS.

New week, new party. (Life party, you know?)

What are you going to do this week to get sweaty or to make yourself smile? Make sure you’re Instagramming it all and tagging me (@trueyoustrong) so I can keep up with all the awesomeness!

Warm Up

Dynamic Stretching

3 Rounds

10 Burpees

10 Jump Squats

10 Russian KBS

Front Squat (2 second pause at the bottom)

Sets of 3 building to 120#

Back Squat

set of 8-5-3

building to 3 @ 155#

WOD

12 Minute Clock

10 T2B
10 KBS (35#)
10 burpee touches (6″)
20 T2B
20 KBS (35#)
20 burpee touches (6″)
30 t2b
30 KBS (35#)
30 burpee touches (6″)

With remaining time max reps wall balls

1 wall ball (HEY HEY!)

Open Fitness Journal: January 22

Thursday January 22, 2015 could quite possibly go down in the books as one of my favorite days of all time.  

That’s a pretty big statement.

Here’s why:

It’s been one of those weeks where I have let the bad things build and build until they finally blew up.  Oddly enough, this time I let it all out in one fowl swoop and with my entire world telling me to have a bad day on Wednesday, I kicked it’s ass and proceeded to do the same on Thursday.  

It’s your turn to surprise yourself and do something incredible.

What made Wednesday so great?

An absolutely killer 23 minute WOD, you know, one of those WOD’s where you get butterflies before you do it.

I learned that mid-50 burpees if you smile EXTRA hard then you might actually think that 50 burpees mid WOD is fun 🙂

(The kicker here is that I’m not even joking.)

I also happened to get TWO EFFING BAR MUSCLE UPS on Thursday!!!!!!

lol that one time I set some goals and punched this one right in the face

And of course only took video of the 10 failed attempts and not the two that I got… apparently I only like to show you guys videos of me failing.

Someone needs to keep my ego in check, right?  Might as well be me. 

So what about you?  Who keeps your ego in check?  Who reminds you that you’re awesome?  Who tells you to keep kicking ass and smiling in the middle of a WOD?

It has to be you.

Warm Up

1 mile assault bike

Dynamic stretch

2 minute squat hold

5 x :30 sec hand stand hold

Back Squat

8 x 65#

8 x 85#

8 x 100#

————-

5 x 115#

3 x 130#

3 x 150#

singles building to 170#

EMOM 12

1 bar muscle up attempt

Open Fitness Journal: January 20

All I have to say to you today is:

quit being so mean to yourself.  You’re absolutely incredible.

To remind you, I gift you two Queens… B & Nicki can throw down for y’all and you can go ahead and make Tuesday your betch.

#YouAreSoFetch

(that just happened)

FLAWLESS

Warm Up

Dynamic Stretch

2 times….
10 Russian swings
10 jumping jacks
10 no push burpees

Back Squat/ Front Squat

5 x 2 Back Squat + 4 Front Squat @ 70% 1RM front squat
sets of six warming up to 95#

Snatch

3 Position snatch complex + squat snatch

1 inch off floor-right above the knee-hip crease to high pull

(singles building to 90#)

Behind the Neck Push Press

12 minutes building to 3 RM

Snatch Balance

12 minutes building to 2 RM

WOD

21-15-9
Deadlift (125#)
Bar facing burpees

Followed by….

90-60-30
Double unders
9-6-3
HSPU

Time: 15:58

Open Fitness Journal: January 12

MONDAY MONDAY MONDAY MONDAY

just messin’ around with some great fridge magnets

“play & lift & be filled with tremendous fire”

Don’t forget that, okay?

Can you believe we’re already two weeks into the new year?  I really can’t.

I must be having so much fun that time is just flying by, right?

Remind yourself of the goals that you set two weeks ago and keep on hammering them.  You were determined when you set them, you believed in yourself two weeks ago, why is it any different now?

Hold yourself accountable and keep kicking Monday’s butt.  You deserve it.

Warm Up

2 Rounds
10 BB Back Squat
10 BB Goodmorning
10 BB Strict Press
_
Glute activation

Back Squat

building in sets of 5 to warm up

20 RM

WOD

21-15-9-6-3

Thrusters (55)
Burpee box jump overs (20)

Power Clean

Technique focus– building to 100#

Dead Lift

5-3-1 set structure

building to 3 x 185#

Skill Work

Butterfly pull ups (guys… I did five really good ones in a row 🙂 )

Open Fitness Journal: January 10

MY MOM AND I CRUSHED A PARTNER WOD TODAY AND IT WAS THE BEST THING EVER.

With that I’d like to add, that like me, she was hesitant to start coming to CrossFit but she made it through On-Ramp classes in the past two weeks and I’m pretty sure I caught her smiling a bunch during our WOD today.

SO

If that doesn’t inspire you to get up off your butt and try something new, I don’t know what will.

(Maybe this silly video of our mayhem, cluster, warm up this morning will help t00 😉 )

Not only did she do her On-Ramp class this morning but she also stayed for the second class to finish the high-rep metcon that we busted out in 25:04.

Have you gotten sweaty yet today?

xo happy weekend, beauties.

Warm Up

Musical Med Balls (When you get knocked out… burpees in the corner!!!)

Dynamic Stretch

WOD

100 Air Squats

100 Shoulder to Overhead (65#)

100 Power Cleans

100 KBS (35#)

100 Kettle Bell Snatch (alternating arms each 5) (35#)

100 burpees

Time: 25:04

Bench Press

building to 5 reps at 85#

followed by:

85# x 5, 85# x 4, 85# x 3, 85# x 2 (x2)

Back Squat

Building to 85% of 1 RM

5 x 2 @85%

5 Rounds Building in Weight

5 Dead Lift, 4 hang cleans, 3 front squats, 2 push jerk, 1 slit jerk