My weekly workout: Running, rowing, lifting, climbing and water jugs?

by Melody on July 29, 2013


I thought it would be fun to give you a breakdown of what a typical week looks like for me in terms of exercise.  Unless you’re new to the blog (or have been completely ignoring me), you know that my husband and I are pretty entrenched in our CrossFit gym.  One of the taglines of CrossFit is “constantly varied”.  This basically means we rarely repeat workouts, mix the same movements together in tons of different ways and find combinations of workouts that keep our bodies taxed and off-balance.  We NEVER get bored and never plateau muscle groups.  I had never found one workout or routine that keeps me motivated for a long period of time until I started CrossFit, basically because there is no routine.

This past week was a perfect example of the level of variation that can happen with CrossFit.  We were all over the map, my body was straight confused.

Saturday morning (shown above):

Our gym has two coaches that are local police officers and they were tasked with creating a new PT workout for the local SWAT team and we got to test it out!  While the workout itself wasn’t so different from others we have done, we got to do it outside at a local high school track and it was amazing knowing why we were doing it.  It came with a whole different kind of motivation!

For time:

Run 400 meters
Rest 1 minute
30 burpees
150-foot farmer’s walk with water jug
30 sit-ups
150-foot farmer’s walk with water jug
30 hand release push-ups
150-foot farmer’s walk with water jug
30 ground to overhead with water jug
150-foot farmer’s walk with water jug
Rest 1 minute
Run 400 meters

I finished in 17:20 and that was with a sprint to the end.  The worst for me was the burpees, I swear I’m just too long-limbed to get up and down like that in an efficient manner.  Great workout!

PicMonkey Collage5

Monday afternoon:

“The Chief”

As many full rounds as possible in 3 minutes with five cycles of 3 minutes
Rest 1 minute between each cycle
Score is total number of rounds completed

3 power cleans (95 pounds)
6 push-ups
9 air squats

Holy Moses.  I went into this one thinking it would be pretty fun, I love power cleans!  You had to complete a full round for any of the reps to count, so there was a mental aspect to it as well.  You really had to decide if you could push through another full round without losing reps or wasting effort.  I started off the first 3-minute cycle with 3 rounds and pushed really hard to get 3 each time.  The weight got pretty heavy and the push-ups felt near impossible towards the end.  It was fun in an “I want to die” kind of way.

PicMonkey Collage4

Tuesday morning:

3 rounds for time:

30 kettlebell swings (35 pounds)
50 step-ups (20″ box)
100 meter run

Cash-out: 2 15-foot rope climbs

Including rope climbs, I finished in 15:22.  The workout itself felt fairly simple and straight forward, but there was a serious mental aspect to this one as well.  The whole time I was stepping up on the box, I was staring at the rope, just knowing what lay ahead.  It was a race I didn’t really want to finish.  My arms were super taxed from the kettlebell swings by the time I got to the end, so the rope climbs felt doubly hard.

PicMonkey Collage3

Wednesday evening:

Every Wednesday evening, I leave the kids home with Dad and head to a late Olympic lifting/strength class.  I was terrified of this class when I first started at the gym, but it is now one of my favorites.  We seriously break down different Olympic lifts (clean, snatch, deadlift) and this has helped me really tighten up my form and technique AND allowed me to lift much heavier weight.  One of the main complaints I hear about CrossFit is that “people get hurt”.  Of course they can (and do) if they aren’t using proper form or are lifting weight that is too heavy without listening to their bodies.  This class has given me the confidence to lift more and more and more.

The bulk of the class, we broke down the clean from ground to rack position and also worked on a light weight split jerk.  Our actual Metcon (metabolic conditioning workout), was just over 4 minutes.

For time:

20 power cleans (95 lbs for women)
5 push jerks
20 burpees

As you can see from the picture above, we all were really close in time.  I wanted to beat Kyle so bad, but I had those darn burpees to contend with.  CrossFit is such a mental game.  The cleans and push jerks would have been hard enough, but to add a little insult, we had to die a little with 20 burpees to cash out.  Devious and effective.


Thursday morning:

I was running late to get to the 8 AM class and didn’t even have a chance to check out the workout (they are posted the night before).  I’m not sure what’s worse.  Seeing the workout and knowing you’re going into something that showcases your weaknesses or being surprised.  Yikes.

For time:

Run 1 mile
Row for exact amount of time it took to run a mile
Run 1 mile

Finished in 29:44

I don’t really hate running or anything, but it’s not my favorite by a long shot.  It was super hot and I was TIRED.  In hindsight, I should have ran the first mile faster (as I had to row for that same amount of time) and just slugged through the second mile.  It wasn’t as hard as I thought but it was slow going.  However, I had done a LOT of heavy lifting throughout the week, so it was nice to take a break.



My parents had the kids as we were going to be gone all weekend and I was frantically trying to clean and organize and get the blog ready and cook for the various BBQs we were attending.  I really wanted to make a quick trip to the gym, but it just didn’t happen.   I had been barreling around the house all day and really needed to do something besides stare at the computer, so I made up my own workout based on what I could do at home.

10-minute AMRAP (as many rounds as possible)

6 alternating dumbbell snatches (25 pounds)
10 push-ups
15 jumping lunges

Finished 6 rounds + 5 dumbbell snatches

It was quick, really sweaty and made me feel infinitely better.  Amazing what one quick workout can do for your mood and energy level.

On a normal week, I take a rest day during the week and work out on Saturdays.  Our gym is closed on Sunday so that is my second rest day.  We did boat races on Saturday (and recovered on Sunday), so this week was a little different.

Constantly varied, friends.  This is no joke.

Question: Do you take the same rest days each week?  How do you shake up your workouts from week to week?  Are you a gym-goer or do you mix it up?

For more posts on CrossFit and our journey, click here.

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