Workouts of the Week: Goals & a New Crossfit Box


Happy Friday! Who else is ready for the weekend? I’ve had a pretty busy workweek, so I certainly am. I’m happy to say, however, that I’m almost a month into being able to get a solid 4-5 WODs in per week, which just makes me happy. Lots of lifting, lots of Metcons … and I’m finally starting to make friends at my new box! Although it’s not something that I’ve gone into too much yet, I did find myself a new crossfit box.

After trying out one other box, I decided on Crossfit Merle Hay, conveniently located less than five minutes from my new job and less than 10 minutes from my apartment. The workout style is very similar to what I had at Crossfit Primal, the coaches are great, and everyone was really, really welcoming. It’s a much busier box than my last one, but that’s not a bad thing — with more than one coach around during nearly every WOD, the level of assistance with my lifts has been super helpful. Crossfit Merle Hay is also nice because they foster more of an atmosphere that you can come in and lift or workout outside of your class time, as long as you don’t get in the way of others. I haven’t taken too much advantage of that yet, but I like that it’s an option. I wouldn’t say my last box wouldn’t let you do that, but it’s way more common at this box, which makes it more comfortable, in my opinion.


Doesn’t look too fancy, but crossfit boxes rarely do.

In other news … I won a JournalMenu through a blog giveaway last week! I’m still working with Erica (one of the owners of the company) on my custom book, but I will definitely share all the details with you once I have it. I am so, so pumped! I’ve been a fan for at least a year but hadn’t pulled the trigger on it since we were trying to save every penny for the wedding, but now, one is finally mine!

So, onto this week’s workouts … shall we?

Monday, July 20

8×3 Front Squat (10 min to complete. Start @ 65% increase as needed)

Metcon (Time)

Shoulders to overhead (155/105)
Box jump (24/20)

For the front squat, my partner and I started at 100# and went up by 5# each set. By the end, we hit 135# and was hard! But, we got ‘er done. For the Metcon, I started at 85#. I got through 27, then 4 of the 21 … and swapped weights. I was not moving quickly enough, and knew I was off track. My timing was off since I should have gone lighter at the beginning, but I ended up at 17:34 doing step-up/jump down. After all those squats, my legs were shot!

Tuesday, July 21

Metcon (AMRAP – Reps)
15 min AMRAP

30 double unders
10 deadlift (185/115)
5 power cleans (185/115)

What a day. I decided since it was only 30 double unders at a time that I should try to do them, and mostly just ended up annoyed (because I couldn’t hit them). Then, that frustration translated to my power clean, throwing me off on my form. I went with 95# for the barbell and didn’t write down how many I completed. I was just sooooo annoyed.

So after the WOD, I went to my coach and asked her to watch my double unders for some tips. Naturally, I was tired (and still annoyed) so I could barely do any for her. Her tip to me was to play with my hand position, and to start making an effort to practice every day. I’ve heard this before, I have. Not from anyone I trust less than her. But it just never stuck, and that annoyance? It led me to the back of the box where I went and tried until I got 25 double unders. One. At. A. Time.

Wednesday, July 22

Hang Snatch (1-1-1-1-1-1-1-1 @ 75%)


Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

It had been awhile since I worked on my hang snatch, so I really was working on form. I ended up getting in 5 sets at 75% (which is 60# for me) instead of 8 due to time. Then … Karen. Ugh, Karen. Just … ugh. I chose to do a 10# ball since I’m working a lot on getting solid reps in (plus hitting the target dead-on … no ambiguity!), but it still took me 15:05. Too long, but next time will be better. I was really surprised at how much I dragged, even when it’s a WOD I hate. Oh well, next time.

After the WOD? 50 double unders. One. At. A. Time. But, much faster than Tuesday. Win!

Thursday, July 23

10 RFT

10 cal row
100m run

Just 7 words … I NEED TO WORK ON MY ROWING. First of all, I am pretty sure I’m terribly inefficent. Second of all, I know I wasn’t breathing properly, and with the only break from rowing being running, that really hurt me on this WOD. 22:20 long minutes. Gross.

After the WOD? 75 double unders. One. At. A. Time. BUT, I was able to get one at the end that was single-double under-single-double under. That’s the next step!

Friday, July 24 (Planned)

Clean complex Dalton 7/24/15 (1-1-1-1-1-1 @ 65-85% of 1 RM clean and jerk)
1 power clean + 1hang squat clean + 1 split jerk

Metcon (AMRAP – Rounds and Reps)
12 min AMRAP

5 chest to bar pull-ups
6 weighted pistols (53/35)
5 kb swings (53/35)
6 burpees

I love complexes! So, totally excited for tonight. A couple weeks ago I jerked 120#, so I’ll probably go between 80# and 100# for my sets. For the Metcon, I don’t have pistols so I’ll have to use assistance. I’ll be able to do 35# with my kettlebell swings, though. This should be a good one … WODs with small sets of multiple things make me happy.

Then … 100 double unders! And, I’m going to try the single-double-single-double tonight.

Can you sense a theme? Right now, the goal is double unders. I think it’s super attainable as long as I stay on-track and practice. I joked to Phyll this week that I wanted to string 20 double unders by September 20. Not sure yet if that’s attainable or not (since I don’t know how long until I can string 2) but for now, that’s what I’m shooting for. More goals to come, I think, once I get organized with my JournalMenu!

Linking up with Katie today for Fitness Friday!


What made you pick your box?

Do you have a JournalMenu?

Have you ever gotten frustrated into working on a skill?

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