Weekly Workout Wrap Up (CrossFit Games Training Week 1)

Phew. That’s a mouthful. I guess I’ll need to shorten the title. Any way, sorry for the lack of posts lately. I’ve been pooped. You know how I decide to focus my training more on CrossFit instead of running? Well, I have and it is exhausting!

The owner of the box I belong to decided to get a group of people together that were interested in focusing their training on trying to make the 2014 CrossFit Games next year. I decided to join and commit to this group. Not because I think I am in any shape to even make it past the open next year (maybe 2015?) because lets face it, I m working out with these awesome, strong women who have many of the major CrossFit movements down and can lift almost double the weight I can for most exercises. This group and training is motivation and I like that we have a training plan. If I am not going to have a running training plan, I am going to have a CrossFit training plan. After just the first week, I can already see myself working harder (I have to earn this spot) and completing workouts and movements that I don’t think I would have been able to complete (prescribed/Rx) if I was just in the normal class. It gives me a little extra push.

So, from now on you will see even more CrossFit and less running. Am I still Runner Ritsa? Of course. I don’t think I will be changing my name to CrossFit Ritsa any time soon (doesn’t have the same ring to it) because I still love running and I will still run. When running comes up in the WOD (workout of the day), I know it’s going to be a good one for me.

IMG_5669

My CrossFit training logbook!!

Monday 8/19

  1. 800m warm up
  2. Deficit Deadlifts- work up to 3RM
        1. 1×5 @ 53#, 1×5 @ 83#, 1×3 @ 103#, 1×3 @123#, 1×3 @ 133#, 1×3 @ 153#
  3. Olympic Pause Back Squat- 3×6 @ 70-75% of Back Squat
        1. 3×6 @ 93#
  4. Glute Ham Raise (GHR) 3×6
        1. Complete
        2. http://www.youtube.com/watch?v=DF24e8hGERU
  5. Double DU Annie- 100 double unders, 50 situps, 80 double unders, 40 situps, 60 double unders, 30 situps, 40 double unders, 20 situps, 20 double unders, 10 situps
        1. 38:24 Rx (I cannot do double unders so this took me about 3x the time it took everyone else but I was determined to do every single one)
  6. 7 min Row cool down
        1. 1400m

Tuesday 8/20

  1. 400m warm up
  2. 5 power cleans @ 155#, 400m run, 10 PC @ 135#, 400m run, 15 PC @ 95#, 400m run
        1. I did the first set of PC at 93# for the first 3 and then dropped to 83# for the last 2, the second set at 83#, and the third set at 73#
        2. 11:23
  3. Tabata Row (meters)
        1. 803m

Wednesday 8/21

  1. Push Press- Work up to 3RM
        1. 5@ 53#, 3@ 63#, 3@ 83#, 3@ 88#, 3@ 93#, 2 @ 98# failed on 3rd
  2. Ring Pushups
        1. First set should be done at 1-2 before failure- I did 11
        2. Second set to failure- 15
  3. Pulling Superset Pull up Rows- 3×6-12
        1. This was crazy! I used a blue and red band and did 6, 7, 7
        2. http://www.youtube.com/watch?v=chnznxk9eu4
  4. 9-6-3 Handstand pushups, burpees, Muscle ups, burpees
        1. 2 abmats for the HSPU, blue band on the low rings for muscle ups
        2. Not timed

Thursday 8/22

  • REST DAY

Friday 8/23

  1. Snatch- 2 @ 65% on the minute for 6 minutes
        1. 53#
  2. Clean and Jerk- 2 @ 65% on the minute for 6 minutes
        1. 63#
  3. Box Squat Jumps- 8×2
        1. Complete with 20 lb. weighted vest
        2. http://www.youtube.com/watch?v=4jRM6jCpEMA
  4. 3 RFT (rounds for time) 6 deadlifts @ 185#, 12 Box Jumps @ 24″ box, 18 Toes to bar
        1. I did the deadlifts at 103#
        2. 7:25

Saturday 8/24

  1. 20 Deadlifts @ 185#, 20 Kettlebell swings @ 1.5 pood, 20 Overhead Squats @ 75#, 20 burpees, 20 Chest to bar pullups, 20 Box jumps @ 20″ box, 20 Squat Cleans @ 75# with 400m run after each exercise
        1. I did the deadlifts @ 113# and the OHS and Squat Cleans @ 53#
        2. 28:21

Sunday 8/25

  • REST DAY

Weekly Miles: 3.25 miles
Yearly Miles: 389.93

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