CrossFit/ Fitness/ Running/ Weekly Workouts/ Winston-Salem

Last Week’s Workouts

Before I started CrossFit, it kiiiind of annoyed me to read blogs that referenced all sorts of CrossFit stuff that was totally a foreign language. And course, I rarely took the time to actually google what they were talking about…and if I actually did, even then, it was still kind of confusing. Now that I’m in the CrossFit world, I realize I’ve fallen into the trap of referencing all this language that is totally foreign to you non-CrossFitters. So, I’ve linked to videos of the movements so you can see what the heck I’m talking about and included a short “dictionary” of terms I used at the bottom – I hope it helps!

M – 5.25 mile run, 7:22 pace

T – CrossFit at Top Tier. This workout was SO hard. My legs were jello by the end.

  • 10 minute EMOM: 2 reps backsquat at 85% (I did 135 lbs)
  • 21-15-9: Deadlift (RX 225/155), Box jumps
    • I scaled my deadlift to 135. This workout was 21 deadlifts, 21 box jumps, 15 deadlifts, 15 box jumps, 9 deadlifts, 9 box jumps. I love workouts that count down like this.

W – CrossFit at Metro! I was in Charlotte for the day for a work training so I went to Metro CrossFit after work. I’ve really missed that place, the workout and especially the people. I was so happy to be able to visit! (If you live in Charlotte, promise me you’ll go try that gym. Seriously, it’s awesome.)

  • 10 minute EMOM, alternating handstand push-ups and pistols. I did 4-5 kipping HSPUs and 5 pistols each leg (assisted by sitting on a box at the bottom of the squat) in each designated minute.
  • 2,000m row. Holy moly, this was hard. I finished in 9:06
  • 4 minute tabata: 20 second wall ball sit-ups, 10 second rest, 20 second plank, 10 second rest. I’d never gone WB sit-ups before. So fun!


Th – CrossFit. This workout was SOOOOO much harder than I was expecting. Sweat fest. The burpees were killer. I finished in 16:59. This is a workout you could do anywhere as long as you have a KB! I


F – 4.5 mile run, 7:25 pace

S – 4 mile run, 7:49 pace. I almost didn’t run and I’m so glad I did. I was planning to just go out super easy and I ended up feeling great, and kept getting faster. I had negative splits – 8:30, 8:18, 7:39, 7:15.

Su – rest. I was planning to do a long-ish run, but I slept in and didn’t have time before church to run. Then I realized I hadn’t had a rest day all week so I decided to skip any sort of workout other than a walk with the pup.

CrossFit terms

  • EMOM – every minute on the minute. For example, on Monday, at the top of every minute, I did two back squats.
  • RX – the “prescribed” weight. If you don’t do the weight that is prescribed for the workout, it’s called “scaling” the workout. And there is NO shame in that. It’s rare that I RX a workout.
  • 85% – pick a weight that is 85% of your max back squat. If you don’t know your max, your coach will help you choose a safe weight. Lots of workouts will be prescribed at a certain percentage and the weight used will vary for everyone.
  • Tabata – in short, interval training. Full definition here.

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  • Reply
    Amber @ Busy, Bold, Blessed

    Yeah I always try to link to videos of the movements or give my readers hints, but sometimes I forget haha. I also enjoy workouts that countdown!

  • Reply
    Sara @ Oats & Rows

    I live in Charlotte and trying Metro has been on my list! Even though I work out regularly, I’m a total CrossFit NEWB and haven’t had the balls to go yet haha!

  • Reply

    is it sad that I read these posts & instantly want to workout?! haha

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