Workouts of the Week #11: Consistency

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Happy Friday all! How was your week? Mine was busy but nothing too out of the ordinary happened. I actually don’t feel like I have that much to report. I had pretty consistent workouts, and to be honest, kind of boring ones. It’s weeks like this where I have to remember that it’s not important to always go big, but to work consistently. I may not like consistency, but with consistency, the strength will come. Eventually.

Monday, August 17

Front Squat (5-5-5-5-5 pause (no time requirement) 70-80%)

Metcon (AMRAP – Reps) – 15 min AMRAP
5 power snatch (135/95)
10 toes to bar
15 box jump overs (24/20)

Those front squats felt a little rough after a Sunday evening spent standing on bleachers at a concert. But, got em done at 80#. I did the WOD with a 65# power clean, then ended up doing half toes to bar and knee raises to prevent ripping open my hands (that are finally healing after my last toes to bar day!). I got a pretty good rhythm going on box jump overs by the end.

Total: 148 reps

Also, my hair got all falling out, which killed some of my time … I’m up to three hair ties now. #Needahaircut.

Tuesday, August 18

Metcon (Time) – 21 min time cap
100 double unders
90 squats
80 kb swings (35/26)
70 ab mat sit-ups
60 pull-ups
50 push-press (45/35)
400 m run
30 pistols
20 m handstand walk (Bear crawl)
10 muscle-ups (Chest to bar)

This WOD is where a big part of this week’s theme comes from. At the beginning of the workout, coach said we could do half reps of everything in order to get through all of the movements. I wasn’t sure what to do, but ultimately decided that sounded like a good idea.

My double unders were double-single-doubles, but weren’t bad. The rest of the movements I got through pretty easily as well. When I hopped on the bar to do pull-ups, I couldn’t get my kipping to work, so I ended up using bands (same with chest to bars). I finished the WOD in 18:08, under time, and decided to work on double unders in my remaining time.

Panicked, after the WOD I grabbed a spot on the bar to try my kipping again. I was panicked that I had lost them. I jumped up … and no problem. Went to the bar I tried to use during the WOD … and no kips. Turns out the grip just really sucked on the bar I was using. Which totally sucks, cause that’s the bar I’ve been using during ALL my WODs. Which is probably why I ripped so bad on my last WOD.

Sigh …

At least now I know.

I was frustrated that I finished under time, but if I would have done the full movements, it’s likely I would have only made it halfway. Is that any better? No. Am I annoyed I finished early by halfing it? Yes. Does that make sense? No.

Consistency … consistency.

Wednesday, August 19

Power snatch to OHS x 2 (1-1-1-1-1-1-1 @ 70% (12 min after warming up))
1 power snatch plus 2 over head squat

Metcon (AMRAP – Reps) – 12 min AMRAP

5 rft
15 wallball (20/14)
10 kb overhead squat (53/35)

Amrap burpees

Snatches felt pretty good! One of the coaches gave me a tip that I should push my knees out to help me not raise my butt first on the snatch – a problem that I’ve struggled with for awhile. I seriously found it SO helpful. You must try it! I did my squats at 55#.

For the WOD, I scaled to a 10# wallball and 25# kettlebell. I’m still focusing a lot on hitting a target in my wallballs; it’s incredibly frustrating, but I’m really trying to no-rep myself and make sure I’m hitting it solid ever. single. time. I’m bored, the WODs take longer, and I want to up the weight but …


Yeah, yeah.

The kettlebell overhead squats were tough to balance. I ended up getting to 112 reps. No time for burpees! (I’m so sad about that. Not.)

Thursday, August 20

I was at a networking event a bit late, so I opted for a run instead of crossfit. The weather this week has been SO nice, so I also really enjoyed just being outside. I ran, listened to the cicadas, found a new path … and relaxed.

No Garmin – naked run!

Friday, August 21 (Planned)

Metcom – For Time

12 squat cleans (135/95)
30 double unders
10 squat cleans (135/95)
30 double unders
8 squat cleans (135/95)
30 double unders
6 squat cleans (135/95)
30 double unders
4 squat cleans (135/95)
30 double unders
2 squat cleans (135/95)
30 double unders

200 m sled push (180/100)

Ooo, I think I’m pumped for this one! It’ll be long, but I love the back and forth. I think I’ll go 80 or 85 for my squat clean. And, I’m all about those double unders these days!

Saturday, August 22 (Planned)

I think either some early-morning yoga or a rest day. Hmm … depends on how those squat cleans feel today!


Linking up with Katie for her Fitness Friday!


Do you struggle with “boring” weeks? 

Who else isn’t sad when they don’t get to AMRAP burpees?

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  1. Pingback: Workouts of the Week #11: Consistency - Reynolds Performance Club

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