Happy Friday...my favorite day of the week!
We have a pretty low key weekend planned, which is fine by me! The only thing on our agenda is going out for a friend's birthday tomorrow night. Dinner and bowling...yes please!
Yesterday's workout was a doozy as always:
Deciphering a CrossFit workout is almost like learning a new language. Let me break down what we did:
We started off with barbell practice on our snatch. We did 3 TNG (touch and go) snatches every minute on the minute for 6 minutes. I went lighter on my weight so I could really concentrate on my form. I'm still trying to get the technique down.
Next we worked on our bench press. CrossFit Alter uses a Power Matrix to improve strength on your deadlifts, bench press, squats, etc. Last week I found my one rep max for my bench press. I then used the power matrix to determine which weight I would use for the strength portion of our workout. My one rep max for a bench press is 113# so I used the following reps and weight:
I ended up using a bit more weight than I was supposed to. So hopefully next week I will be able to up my one rep max. After the strength portion of our workout we moved on to conditioning.
We did 3 RFT (rounds for time) of 25 wall balls and 25 kettlebell swings. In the above workout you will see 2 sets of numbers next to the wall balls and the KB swings. The first number is the prescribed weight for men, and the second number is the prescribed weight for women. I was able to use the prescribed weight for the wall balls (14#), but there was no way I was able to hurl a 53# kettlebell above my head 75 times. So I used a 35# KB.
The conditioning portion of our workout begins as soon as the coach starts the clock. As soon as you finish all three rounds you note your time and write it down on the whiteboard. I finished the above workout in 8:45. I love that you write down your times for each workout that way you can see how you compare to the rest of the class.
This WOD definitely got my heart rate up and I was a sweaty mess after I was done. Don't be fooled by the smiles.,.it was a butt kicker.
After our workout we got to write down a few goals on one of the whiteboards. One of the things I learned in college (and actually use in every day life and at work) is to create S.M.A.R.T. goals:
At the beginning of this year I made some personal goals for myself and wrote them down in a journal that I carry around in my purse. In addition to that, I also make myself weekly goals when I feel like I'm getting off track.
Writing down goals motivate me to take action to achieve them. That's why I loved that we had to write down our goals on the whiteboard at the gym. I will see them every time I go in for a workout which will make me even more determined to put a check mark next to each and every one of them.
Here are what my first set of goals look like:
So, I didn't quite follow the S.M.A.R.T. guidelines for all of my goals on the board, but I made a mental note in my noggin.
I want to be able to run a 7 minute mile, get down the technique of kipping pull-ups (do at least 5 in a a row so it's measurable), work up to a 170# front squat (my one rep max is currently 153#) and to master double unders!
I've already made a necessary step in 'mastering' the double-unders by contacting David at Axel Design to get fitted for a custom jump rope. I will be meeting up with him later this afternoon to get measured.
I hope everyone has a great Friday and an awesome weekend!