The Weekender

Ah this weekend flew by! I just got back from a visit to Winston-Salem; it was an awesome weekend! We hit a couple of my old favorite haunts; Tommy and I had dinner Mozelles and visited my favorite coffee shop, Krankies. Winston has gotten even cuter since I moved away! There is so much happening downtown – it’s really cool to see.

On to some links and a workout recap!

Last week’s workouts

I loved the post “Scaling is not an apology.” I’m definitely guilty of caveating my CrossFit workouts, e.g. “I felt great and had fun…but I didn’t RX it so…” (For you non-CrossFitters, RX is the weight and/or movements they assign to complete the workout as “prescribed.”) Lots of people do lighter weight or scale movements (e.g. ring rows instead of pull-ups), but I always feel a little bit like a cheater when I don’t RX. Which is just ridiculous. A safe weight or movement is the most important!

Great post on 10 common mistakes in a barre class!

FINALLY. Ben & Jerry’s is releasing dairy free ice creams. I will buy them all. All for me. None for you. Juuuust kidding. Sorta.

And more great food news: THERE IS FINALLY GOING TO BE A TACO EMOJI. And popcorn and champagne emojis. I probably won’t even need the alpha keyboard to text my girlfriends anymore.

Has anyone tried Starbucks mobile ordering? There’s a Starbucks in Uptown Charlotte that has the most insane line (the one on Levine…who can empathize?). It moves quickly but it’d be awesome to walk up and just grab my iced Americano from the counter.

Totally  not fitness related but it fascinates me. Goldman Sachs is going to start making consumer loans. I used to work at Goldman Sachs and when I was there, they managed accounts only for ultra high net worth folks. Now they’re lending to masses (ya know, regular ol’ folks like most of us). As a former GS employee and now being in marketing, I’m super curious to see what this does to their bottom line and their brand.

Last Week’s Workouts

S – Rest

M – CrossFit (I also got a massage Monday night and he worked my hamstrings like crazy. It was so uncomfortable but so necessary.)

• Back Squats – 6 sets of 2 squat reps; 1st rep is a slow 2 second descent with a 4 second pause at the bottom, 2nd rep is a normal speed up and down
• WOD
  • 4 min max calorie row
  • 3 min max wall balls 20/14
  • 2 min max box jumps 24/20
  • 1 min max toes to bar

T – 8 miles, 7:38 pace

W – CrossFit

• Snatch Grip Deadlift (this wider grip is tough!); I don’t remember what I went up to, but I think 125 or 130??
• 4 rounds of 3 min AMRAPs:
  • 12 KettleBell Swings 53/35
  • 8 Burpees to 45# Plate
  • 12 Pull Ups
  • 3 min rest in between AMRAP sets

Th – 8 miles, 8:07 pace

F – CrossFit + super easy 3 miles afterwards to push the lactic acid out of my legs. They felt like bricks for the first mile after CrossFit! The WOD is long and I don’t want to burn your eyes, so here’s a link to it! I loved this, but man the box jumps after the plate push was rough. The plate push was soooo much harder than I expected.

S – CrossFit + Handstand Clinic. I loved the WOD! It went by so fast and I loved the variety. The handstand clinic was really fun too. I practiced wall walks and walks along the wall.

• 2 person team, 25 minute AMRAP:
  • 20 Wall Balls 20/14
  • 20 Kettlebell Swings 53/35
  • 20 Abmat Sit Ups
  • 20 Plyo Lunges
  • 20 Pull Ups
  • 20 Ring Dips
  • 20 Box Jumps 24/20
  • *Every 5 minutes, both partners run 200m together

It was a great week of workouts! I am so happy I joined Metro CrossFit. The coaches are great and I really like working out with the people there. Everyone is so fun and friendly. Such a great group!

It felt nice to get in some running mileage this week too. It’s been super hot and humid this past week so I was DRIPPING in sweat during my morning runs, but it felt great to run. I feel like a good workout balance for what I’m enjoying right now is running 2-3x + doing CrossFit 3-4x a week and just listening to my body on when I do what. And, I really need to slide yoga in somewhere to keep me loose!

Hope you have a great start to your week!