Nik W. did a crossfit workout: WARM-UP 800m, samson ...

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good CFP - lots of squats 01:10

800m, samson lunges, spidermans, 1-legged squats, regular squats, pushups, some kind of skipping thing, plus we came early and did some extra mobility stuff.

5 Rounds:
1a.) High Bar Back Squat: 2 reps @ 75% 1RM of Low Bar Back Squat
Pause at bottom for 3 seconds
rest 60 sec, 2x105, 3x115#

1b.) Push Press: 2 reps 90% 1 RM, rest 60 Sec,
80 - 85 - 90 - 95 - 85#

The back squat felt pretty easy and even knee friendly past parallel. I wasn't a 100% sure what my 1RM push press, so I thought I'd find it today. 95# seems about it, so took it down to 90% in the last set.

4 Rounds:
3 Muscle-Ups [7 Chin-ups (red band), 7 Dips (blue band)]
10 Front Squats (135/95#) 65#
30 Double Unders [2 rds of attempts, 2 rds 60 singles]

I haven't done CF or any lifting for a week since Murph. I've been walking at least. I'm feeling okay, but I've been so busy in the mornings (when I normally workout), plus stress, 3rd tri, and heat equal bad sleep. I've been bitten hard by the fatigue monster. It was nice to be back at the box.
The chin-ups felt fine the 1st 2 rounds, then weak in the next 2. I felt stronger last week doing 100 pullups.
I went low on the front squat and mostly worked on form. I can clean and squat more, but I haven't done them in a while and at that weight I can squat lower and keep the back straighter.
Double unders suck. I didn't get 1. Plus I felt a little abdomen pulling after a few attempts. Even though singles aren't allowed anymore, I think I have a pretty good excuse to do them.

  • Dan M.
    Dan M.

    Not bad at all for being fatigued & in your third trimester. You're still amazing

    almost 6 years ago Like1 person

  • Mimi

    Great work! Your consistency with working out during your pregnancy is so inspiring!

    almost 6 years ago Like1 person

  • Nik W.
    Nik W.

    I'm try, Mimi. I really missed weightlifting this past week, but after 1:00pm, I'm no good for much more than a slow walk with the pups. yawn!

    almost 6 years ago Like

  • Ellen

    You did awesome, Nik! Who says single unders aren't allowed for pregnant women in the 3rd trimester?! Tell you coach I said it's allowed. LOL. Just the thought of doing even single unders when pregnant scares me! :)

    almost 6 years ago Like1 person