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 6-8 (you’ll see why tomorrow ;) )

JUSSSSAYIN’ BABES

“Three things you are better off avoiding.

“Any fool can criticize, condemn, and complain but it takes character and self control to be understanding and forgiving.”

Now these things may not be easy to avoid all together. Much of our interactions and perhaps even bonds are created and maintained through those three negative C’s. There is a sort of twisted pleasure in criticising, condemning and complaining. It might make you feel more important and like a better person as you see yourself as a victim or as you condemn other people’s behaviour.

But in the end these three C’s are negative and limiting to your life. Bringing up negative stuff and wallowing in it will lower your mood, motivation and general levels of wellbeing. And this can trap you in a negative spiral of complaining, complaining with other complainers and always finding faults in your reality.

You will also be broadcasting and receiving negative emotions. And people in general want to feel good. So this can really put an obstacle in the way for your interactions or relationships.”

–Taken from Dale Carnegie’s Top Ten Tips for Improving Your Social Skills