Monday, April 15, 2013

Recovery Week & The Importance of Pushups (Workout Recap 4/8)

Monday: REST
Worked on choreographing a number for my musical theatre class (sat on my butt while making notes and listening to music).
Tuesday: CrossFit
In the 2nd round of the warmup, linked all 10 pullups!  And then curtseyed. 
Went super light and really thought about pulling under the bar.  Sometimes I hear people say they could do the form better if they had more weight.  In the words of my little friend Susanna, "Pish pish!"  If you can't get the form with light weight, going heavier will not help. 
Scaled thrusters to #45.  Still in PT for calf, so did pullups instead of box jumps and rowing in place of running.  Sand bagged the first couple rows but really busted out some reps on pullups and thrusters. 
And then got blisters.  Oops.
Wednesday: CrossFit
I was kinda sad there was an EMOM cause I usually love trying to go heavy on these.  I kept the weight light for my recovery week, which ended up being smart as my shoulder wasn't feeling great.  For the WOD, I did V-ups instead of deadlifts so I only had bodyweight movements to worry about.
Coach Jared really stressed the importance of good pushup form in class.
"It's the basis for all pressing movements.  You have poor mechanics on your push-up and you will have poor mechanics on OH presses, jerks, push presses, everything."
Standards at our box require chest to touch the ground, but for good form, your hips shouldn't really touch at all.  Unless you keep your core engaged, it is really hard not to let your hips stick up or sag down (especially as you get tired).  If you are not able to do "real" pushups yet, a good way to start is by lowering from full extension till your chest touches before your hips hit the floor.  You can then come back up with your knees down, but this way you get help from gravity while still training your body to think about proper form.
For me, having great form on my pushups means I cannot link as many reps, particularly as the WOD goes on.  But since I want to build strength and continue to improve all my lifts, I feel like it's worth having a slower time or lower score on the board in order to do every rep right.
Thursday: REST
Love volunteering with my musical theatre students!  They picked up the choreography for "Greased Lightning" so fast. 

Awesome beer (Blue Moon Agave Nectar Ale is my new fave) with chicken and sweet potato fries for dinner.

Finished up the day with more musical theatre madness by watching the first few episodes of SMASH with chocolate and wine.
Friday: REST
Hung out with Coach Allison and ate peanut butter frosting.  Mmm.
Saturday: CrossFit
We worked on squat snatches, power snatches, and overhead squats.  Took it light at first, then felt good on the EMOM, so I went up as high as #65.

For the Girl, we were doing Nicole, so I had to sub the whole workout (no running cause of my calf, and my hands and forearms were still kinda worn down).  I did max wall balls and rowing.

Afterwards I had one of the best massages of my life!  Then we went on a hike in the afternoon with Jared's family.
Sunday: REST
Slept WAY way in and had a really chill day with Jared. 

All ready for killing it next week!  Planning for a full on cycle of Wendlers with all four lifts and gonna work on speed at CrossFit.


  1. I found you over at Carrots n' cake. You live on Mercer Island? I have family there...anyway, CrossFit yippie! So happy to find another CrossFit blog. Awesome work on the open. Im SO GLAD ITS OVER!

    1. Hi, girl!

      I LOVE Carrots 'n' Cake.

      I don't live on the Island, but I am on the Eastside. Thanks - it was really fun but I'm so glad it's done for the year. Glad you stopped by my blog!


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