Fitness Friday: Slow and Steady

me post workout


Was rough. I didn’t sleep well and I hit the later 9am class.  This was my first class after my very first CrossFit competition the previous Saturday and I was so. very. tired.  More on the event soon, I’m still trying to get all my thoughts together for that review.

Our WOD was AMRAP for 12:

  • 10 Snatches
  • 10 Sumo Deadlift High Pulls
  • 10 Lateral Burpees

UGH.  We had to do snatches for the competition so this was a little rough going.  Snatches are still a very weak spot for me so the weight was light at 35lbs. I got in 3 rounds + 28.  So close to getting 4 rounds but the burpees held me back.


Tabata workout, 20sec work 10sec rest, for 8 rounds.

  • Row for calories
  • Abmat Situps
  • Pushups
  • Mountain Climbers

The mountain climbers got me towards the end and I had to scale those by removing the jump between switching legs.

We also worked on front squats and I worked up to an 80lb front squat!  That is my highest weight so far.  I tried for 90lbs but my legs were not having it.  I’m OK with 80 though, still a PR.


All the running!  This was a combo of cardio and strength and it was a challenging workout.  I have not done a workout quite like this before and the transition was tough.  We did get a rest between running and lifting which helped.  I was the slowest in the group.  Everyone is a faster runner than I am and they all flew through their sets. I took my time with the weight sets.

  • 800M Run
  • 5 Min Rest
  • 3×4 Back Squat
  • 400M Run
  • 3 Min Rest
  • 3×4 Press
  • 200M Run
  • 2 Min Rest
  • 3×4 Deadlift

I got up to 90 for the back squat.  Again due to tired legs especially after the run.  Umph!  That was tough!  I’m also still dealing with some shoulder pain so my presses weren’t so great.  I was able to do a few reps at 55lb but not many. I had to drop down to 50lb to finish out the sets.  Deadlifts, worked up to 155lb for my last set.  It was tough and my legs were rubber by this point.


Our workout was split into Beginner, Intermediate, and Advanced.  I did the intermediate level and I was so close to RXing this workout but had to drop the weight down to 50lb.  Boo!  So close I could taste that RX!


  • Burpees
  • Hang Squat Clean
  • Banded Pullups

Goooooood lord.  It doesn’t look like much but it was rough.  We were told to take it slow and steady, that it wasn’t a race to be the fastest.  Good thing because wow, this was such a challenge.

I was wrecked by the end of this workout.


I thought I was wrecked from the Thursday workout which was nothing compared to today’s workout.  Ugh.  Hero Workout White and it was so so rough.

5 Rounds:

  • 3 Rope Climbs (Or 6 Rope Pulls)
  • 10 Toes To Bar
  • 21 Walking Lunges with 25lb held overhead
  • 400m Run

35 minute time cap and I finshed at 33:03 with a seriously scaled version.   I can’t do rope climbs which is highly frustrating.  There’s some element that I’m not getting or something isn’t clicking yet with my feet and the rope because I can barely stand up on the rope.  Two girls who are brand new to the gym just learned rope climbs today and were able to do it.   *grumble*

I also cannot do toes-to-bar, I can just get my feet lifted off the ground.  And weighted walking lunges are so hard on my legs. I was able to do a few with my knees touching the ground but then had to switch and focus on getting as low as I could.

I did do the runs though!  Had to walk for a few seconds once I reached the 4th round but I’m ok with that.


This week was challenging for me.  Some of the workouts drained me mentally and physically.  Hello, Hero Workout. But I pushed through and did the best that I could.

I’m seriously considering doing another competition in April 2017.  I need to get my butt in gear though to prepare for that.  Which means I need to run more and work on my endurance along with CrossFit moves.  I don’t want to look ridiculous.  I want to be able to complete the workouts and really push myself.  Still in the considering stage right now!

Despite being really tired and drained this week, looking back I feel good with how the week went.  I’m also proud of myself for making the Monday workout because it would have been easy to brush it off and claim that I needed another rest day.




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