Workouts of the Week #12: Feeling Pretty Buff


So it’s 4:30 on Friday, and while I had every intention of getting some homework done while sitting at Starbucks, I think that, first, I’ll write a post. I’ve got time to do homework yet this weekend, and I haven’t linked up with Katie in awhile, so, why not? (By the way, I did manage to read like, three pages of my textbook while waiting for pages to load. That counts for something, right?)

Irrelevant sidenote:

Slightly obsessed with the new #fall cups from #starbucks. #coffee #studytime #gradlife

A photo posted by Alex Karei (@alextriesitout) on

I mean, I know I’m the most annoying Starbucks fangirl ever, but so cute, right? Also, I’ve decided that they must keep this place extra-cold to encourage you to buy a refill. Cause, brr. AND … nothing is more annoying than your phone dying while AT Starbucks so you’re unable to claim your free refill.

Okay, okay. Time for a workout roundup!

Monday, September 21

Rest day! It’s hard to workout when you have work all day, then class. I was super bummed this was a rest day, though … the WOD was so good!

The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Metcon (Time)
For Time: 1 mile run

SO my jam. But, whatever …

Tuesday, September 22

Bench Press (max effort unbroken (135/95)

Metcon – 12 min AMRAP

8 push press (115/85)
12 front rack stationary lunges (115/85)
16 burpee box jumps (24/20)

Is it just me, or does bench press make anyone else feel a little badass? Cause, I think it does. Juuuuust saying. I managed to get 17 unbroken bench presses at 75#, which I was pretty happy with. I failed on number 18, and my reliable partner was there to help. So, all good. For the WOD, I did 65#, and it went okay. I ended with 2 rounds plus I got through all but 9 burpee box jumps. I didn’t feel great going into this workout, but was pleasantly surprised by the time it ended.

Wednesday, September 23

Hang Clean (5 rep max)

Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
50 double unders
5 hang power snatches (135/95)

I worked up to 95#s for my set of 5; I was slightly sad I hadn’t tried for 100, but we kind of ran out of time, and I was really trying to work on maintaining my hook grip through multiple movements, so it’s okay. For the WOD, I scaled to sets of 20 double unders since I’m still doing double-single-double-single, and then to 65# snatches. They weren’t heavy, but I really struggled with my form the first two rounds. Round three, they suddenly just “came back”. So weird. Frustrated, but ended with 3 full rounds, 20 double unders and 3 snatches.

Oh, and I got to wear this new shirt on Wednesday. $5 on the Target clearance rack. SCORE.

Thursday, September 24

Metcon (Time)

10 pull-ups
15 toes to bar
20 wall balls (20/14)

You know, this one *looked* easy. Probably because the movements were so simple. I was wrong. Not much to say about this one, other than I mixed full toes-to-bar with knee raises so I wasn’t there all day (my shoulders were really starting to feel it by Thursday) and stopped after three rounds, thinking that was it. Then, I found out that I had to do two more. Yup, definitely 5 rounds Alex. Summary: 10# wall ball, time of 17:22.

Friday, September 25

Metcon – For Time

400m run
box jumps (30/24)
400m run
GHD sit-ups
goblet squats (70/53)
400m run

This was a hard one, just for the fact that the run winded me more than I would have liked. I haven’t been keeping up with running, and I’ve gained a couple pounds with my new job, which isn’t making running any easier. Not anything I’m overly worried about, but it is frustrating to lose a skill that you once had. I used a 20″ box and then a 35# dumbbell for the squats. After this week, my legs weren’t feeling 53#s, although I think if this WOD had been on a Monday, I could have done it RX! Well, except the stupid pushups. Need to work on those again, too. Anyway, ended in 19:13.


Speaking of running, I’m planning to sign up for the Living History Farms Off-Road Race that’s coming up in November! It’s always a lot of fun, and it should encourage me to try and run a bit more. Let me know if you sign up! I’ve run this race twice:

2013 Living History Farms Off-Road Race (More of a mention of this FREEZING year.)

2012 Living History Farms Off-Road Race (Full recap!)


How are your workouts?

Do bench presses make you feel like a beast?

Running LHF this year?

Go check out Katie’s blog for more Fitness Friday fun!


  1. My workouts this week have been pretty awesome. I am training for my first figure bodybuilding competition, which means heavy weights and intense workouts. Keep up your good work!
    Shalama recently rocked the world with…Pushing through the fall seasonMy Profile

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