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: 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 17

Somethin’ about this week is just kind of fabulous.

Maybe it’s all the leftover love in the air from Valentine’s Day?  who knows…

but I AM NOT COMPLAINING.  It’s as cold as it’s ever been outside this week but I also can’t complain about that because it’s NEVER 20 below zero and that’s kind of new and different.  Maybe just maybe I’m getting excited about weather…

….

……….

it’s fine.

Question: What’s the best way to keep warm in the polar vortex that is Vermont?

Answer: CrossFit. More CrossFit. Keep doing CrossFit.  Don’t stop CrossFitting. #WeCantStopCrossFitting.

Love it up, move that hella strong body of yours and keep rockin’ out sista.

xo-

mimi

Warm Up

2 Rounds
10 strict pull ups
20 walking lunges
10 DB strict press
+
3×10 scap squeezes

Strict Press/Pull Ups
3 x 3 strict press
Rest :60 then complete ME strict pull ups

Snatch Technique Work

AQAP (3 rounds)
10 burpees over bar
20 power cleans (135/95)
30 wall balls (20/14)@10’
rest 3 min between 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 11-15 (#IFellOffTheWagon)

…… but I didn’t really.

I’ve simply been overcome by the awesomeness (trying to find the silver lining here) of what happens when ALL the out-of-staters come to town to ski and it’s -5 degrees #RealFeel -49 so they end up gobbling to their hearts content and drinking

**ahem,

warming their insides up with local yummies instead.

So really what that means is working on a job that pays the bills, instead of this fun stuff (some day soon, right?)

FEAR NOT BEAUTIFUL HUMANS

I’m going to get all the love into this post and I hope that it fills you up.

Oh please forgive me for neglecting you this week.  

**you ready? 😉 😉 **

What to expect:

BAM BAM MOTIVATION, WOD LOVE, #ACTIVERESTDAY WISDOM, DRAKE.

omg

I know I slipped that one in there, like best surprise EVER.

Kind of like when he drops his album the day before Valentine’s Day and I’m all, “Drake, how’d you know I needed a Valentine?” and then I think about it for a second, like DUH, he drove in the snow for me.

😉 What a gentleman.

Da Nitty Gritty

So real talk I’ve been on that Barbell WOD grind for over two weeks now and I’m kind of obsessed I think.  I’ve got all these mixed feelings about the CrossFit Open that is coming up but the programming that Cal Strength is giving me has been delivering me more and more confidence.

Everyday I seem to have this moment where I’m all, “I’m tired,” but then I work out and I’m all, “I love CrossFit even more than I did yesterday, I’m a bad ass.”  Does that ever happen to you?

My favorite WOD’s from the past week?

3. ALL THE ARMS

10 min clock
Accending ladder of:
3 shoulder to OH (135/95)
3 pull ups
6…6…9…9…

15 + 27

2. I Can’t Feel My Shoulders

30 – 20 – 10
OHS (55#)
15 – 12 – 9
Push ups

Time: 6:10

1. 1 Minute Assault

1 min max cal on AB test

15 calories

Girls Gotta Eat

girls gotta eat with an extra large steak knife?

Do you even #RestDay

What about for your crazy body thoughts, do you ever take a rest day on that????

I’m sorry but

what if one day a week (like a cheat day) we took time to love ourselves unconditionally.

Confidence kicks serious ass.

I’m sorry I’m being all aggressive but this is serious stuff.

Here’s a little Eat To Perform nugget.  You could read it if you wanted to..

War on the Bikini Body Ideal

Also here’s THIS:

if youre

reading

this its

too late

https://itunes.apple.com/us/album/if-youre-reading-this-its/id966997496

YOU KNOW WHY

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

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: 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: February 1

FEBRUARY FIRST: DAY OF THE WEEK AND THE MONTH. (see what I did there?)

We are already a month into the new year, HOLY CRAP.

I hope that didn’t really come as a surprise to you though, I mean, January is the longest month in my book.  There is so much more year to be had, which is freakin’ awesome.

One month down, 11 more to go.  Where will you be January 1st, 2016?  #GRINDGRINDGRIND

You look absolutely spectacular today, if you didn’t know it already.  Please remind yourself,

you are light. you are full.  you are love.

xo-

mimi

Warm Up

500 m row

dynamic stretch

overhead positioning mobility

Snatch

working sets of two, building to max

Snatch Balance

building to 3 RM (for the day)

Overhead Squat

building to heavy triple

Bench Press

sets of 5 building to 2 RM

Front Squat

max test day (20# PR?! How did that happen?)

Skills

bar muscle up technique work

CHECK OUT CARL PAOLI’S PROGRESSION VIDEOS

#magic

1. 

2. 

3. 

Open Fitness Journal: January 30

Hi Gorgeous ❤

Have you gotten up and gotten sweaty yet?  It’s almost the weekend, so do yourself (body & mind) a favor and earn your day off tomorrow.  Do some booty work for that cute booty, it doesn’t want to be neglected 😉

I dipped my toes in the Bar Bell WOD by Cal Strength today that I’ve decided to start working on on Monday in addition to a 12 week Hatch Cycle session.

I have to say, it was a fun complex today and I already felt strong, so I have #allthebutterflies to start grinding on this strength program for real.

Ugh, can you tell I’m #obsessed yet? I can.

Most importantly about today though, my loves, do something fun and make yourself laugh. Even if that means making funny faces in the mirror or talking to yourself in a German accent while you drive your ca.r(oh you don’t do that #I’mNotEvenKidding)

xo-

mimi

Warm Up

500 m row

3 x :30 sec hand stand hold w/ 30 second squat hold at bottom for rest

dynamic stretch

3 x 10 GHD back extensions

Snatch

building to 6 x 1 @ 85% of 1 RM snatch

Front Squat

building to 4 x 4 @ 85% of 1 RM

Hang Squat Clean & Squat Clean

15 minutes building to max

WOD

4 rounds for time:

4 C2B pull ups

8 hang power snatch

16 box jump overs

32 double unders

Time: