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 3

Anybody else right there with me?

Feeding time is the second best time of the day and that isn’t to say that it happens just once a day– because that is wholly inaccurate.  But food just makes me happy, ya know?

#Iknowyouknow

And just in case you don’t know, work on it.  Food shouldn’t be scary and meal time shouldn’t be stressful.  Make it work for you and put yourself in an environment that can support the consumption of healthy foods.  <— THAT’S REALLY IMPORTANT!

So remember that it’s all about your macros and just like anything in life there needs to be balance.  Like today, for example, my macros were spot on AND I even got to eat peanut butter.

BUT SHHHHH DON’T TELL.

xo- mimi

Warm Up

500 m row

Dynamic Stretch

5 x 10 GHD back extensions

Hatch Cycle: Week 1, Day 1

(that happened, can’t even wait to keep this going) #somethinaboutsquats

AND if you don’t know–  here’s a Hatch Cycle template, so do it up —> http://crossfit9.com/wod/hatch-squat-cycle/

Clean Complex

1 x 5 @ 65% of 1RM Clean and Jerk

Squat Clean, Front Squat, Thruster, Push Press

WOD

Chipper Style

10 clean & jerks (55#)

25 thrusters

40 mountain climbers (2 count)

55 double unders

40 mountain climbers (2 count)

25 thrusters

10 clean & jerks (55#)

Time: 10:18

Open Fitness Journal: January 21

Look.

I know this is raunchy as hell.  But it’s Wednesday, which means it’s hump day.  Which means, let’s make toast to the booties. 

J. Lo is also in her 40’s, so what was your excuse for not squatting today?  AND WHY WOULDN’T YOU WANT TO.

Now, don’t get me wrong, your cute butt deserves every single wink you throw at it over your shoulder today on the way out.

xo-

mimi

Warm Up

2 rounds

250m row

10 kip swings
10 DB PP
10 squats

A. Arm bar 3×5 each side

B. Turkish get up 20 reps alternating manageable weight

Skill Work

Bar Muscle up dips

Butterfly Pull ups

Chest to Bar pull ups

WOD

For time:
50 Pull ups
40 double KB thrusters (26#)
50 ABMAT sit ups
30 double KB box step up @ 20” (26#)
50 burpees
20 double KB push press
50 air squats
10 wall climbs

Time: 22:46

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