Last Week’s Workouts + Visiting CrossFit Above the Bar

Good Monday morning!

I hope everyone had a wonderful and relaxing weekend.

Sullie did! (Her life is really hard.)

Here’s a recap of last week’s workouts. Well balanced, still heavy on the lifting/CrossFit and a complete rest day! Body feeling great and focusing on good nutrition right now.

Monday

AM ashtanga practice by the pool + PM CrossFit

I enjoyed a sunny poolside yoga practice while I was in Florida. I wish I could practice with this view every day.

And later that evening I visited CrossFit Above the Bar in Fort Walton Beach, Florida for a CrossFit workout. I was a little nervous about visiting a new gym. I don’t usually do this when I travel so it was my first time working out with a new group/coaches. Fortunately I had nothing to worry about! Right when I walked in the owner Jack made me feel extremely welcome. He was so friendly and walked me around the gym explaining the set up and the workout for the day.

And was it ever a good workout! We started out with the strength work which was 4 hang cleans every even minute and 4 squat cleans every odd. I started with an 85# bar and worked up to 95#. Cleans are one of my favorite lifts!

The WOD was a 12 minute AMRAP of muscle ups, pistols and heavy kettlebell swings. Since I can’t quite do a muscle up yet (really need to put in the time and technique work), I subbed three ring rows and three ring dips for each muscle up. So every round was 4 sets of 3 ring rows and 3 ring dips. Oh my arms. I went with a 44# kettlebell for the first time ever and it felt good! (I usually go with 35.) I got 5 rounds + 2 muscle ups in.

Thanks to CrossFit Above the Bar for a great workout. I was absolutely drenched and ready for pizza night when I left! 🙂

Tuesday

3.5 mile run. It was 86 degrees when I ran and hot, hot, hot!

Wednesday

CrossFit + Squats & GHDs.

I’ll call this the “leg torture” WOD and I’ll be sharing it with y’all later this week. It’s a good one! After the WOD I did 5 rounds of 10 back squats at 75# and 10 GHD sit ups.

Thursday

5.75 mile run

I met a friend to run and she pushed me to almost 6 miles. It was awesome! I miss that post-longer runs jello leg feeling!

Friday

AM Hot Yoga + PM CrossFit

I practiced yoga in the morning and decided after training a client later that evening to jump into the CrossFit class. It was really small (just me and one other guy) so I was able to get tons of one-on-one coaching from a fellow coach who I really respect and is very knowledgable about lifting technique. This was a pure strength WOD. We didn’t run a clock, it was just about getting the work done. I used 115 for the squats, 75 for the shoulder to overhead and 65 for the thrusters. I broke everything into sets of 5 and really focused on form. Loved this workout.

Saturday

REST

I needed a rest day after all that running and lifting!

Sunday

Hot Yoga

CrossFitters…have you ever visited another box for a workout while traveling?