CrossFit Circuit – Breezed on Through

Typically these circuits wear me thin but today I was able to breeze through them and get them done in a timely manner – I think my muscular endurance is improving or maybe my mind is learning to allow my body to push itself OR it could be that I am just a badass, who knows! LOL

 

Circuit One: (4 rounds)

 
  • Manmaker: 5 reps, 30 lb
  • DB thruster: 5 reps, 30 lb
  • Jump squats: 5 reps

Circuit Two: (3 rounds)

  • Weighted burpee: 15 reps, 30 lb
  • Kettlebell swings: 15 reps, 10 kg
  • Medicine ball slams: 15 reps, 10 lb

Circuit Three: (5 rounds)

  • Hang clean: 5 reps, 70 lb
  • Push press: 5 reps, 70 lb
  • Kettlebell snatch: 5 reps, 10 kg
  • barbell overhead squat: 5 reps, 45 lb
 
 
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Week 6|Day Two

Yesterday night, I was up to no good smashing pizza and drinking alcohol with peers, and so I figured today’s workout wouldn’t be as efficient because of my choices. I did however, found a way to work around the lack of sleep I had in order to do the load amount and meet my rep requirement and that was to take everything slow. While deadlifts and squats are meant to powerful, I had to really use a slower eccentric movement because going at my normal pace wasn’t going to happen with having alcohol in my body the previous night and not getting much sleep. While I don’t regret making my poor decisions the previous night, I knew I had to deal with the consequences and make the most of my workout no matter what it took because when you make decisions; good or bad, you learn to deal with whatever comes your way the best that you can – that’s what I did. I left the gym later than I normally would but I did the reps and met the load. 

 

Workout:

Superset:

 
  • Barbell back squat: 3 x 10, 140 lb
  • Goodmorning: 3 x 10-12, 9 lb

Superset:

  • Barbell romanian deadlift: 3 x 10, 190 lb (1 set with the belt)
  • Standing calf raise: 3 x 10, 120 lb
 
  • DB lunge: 3 x 10, 50 lb

Superset:

  • Barbell curl: 3 x 10, 55 lb
  • Lying triceps extension: 3 x 10, 30 lb
 
  • Hanging leg raises: 3 x 20

Cardio Workout: (4X)

  1. Body bar squats: 20/30/45 seconds
  2. kettlebell swings: 20/30/45 seconds, 10 kg
 

Week Six|Day One

Today’s workout went well overall. I realized based on other days, I have increases in loads and decreases, but I have been trying to be consistent so I can see where my strengths and weaknesses lie. For example I can DB bench press 80 lb for 8 reps but today, I could not do it for 10 reps, so I went down 10 lb in order to hit 10 reps. I don’t mind lessening up the load if it means I hit my reps clean and full ROM. 

Workout:

  • Incline barbell bench press: 3 x 10, 75 lb
  • DB bench press: 3 x 10, 70 lb
  • Wide grip pull up: 3 x to failure
  • Bentover barbell row: 3 x 10, 75 lb
  • Seated DB shoulder press: 3 x 10, 50 lb
  • DB side lateral raise: 3 x 10, 30 lb
  • Sit ups: 3 x 20

Sprints:(3x)

  1. 30 seconds
  2. 45 seconds
  3. 1 minute
 
 

Saturday Afternoon leg day

Week Five|Day Five

I suppose today I got lucky, because I didn’t lose any strength in these quads and hammies 🙂

Workout:

Superset:

  • Barbell front squat: 3 x 8, 100 lb
  • DB goblet squat: 3 x 10-12, 25 lb

Superset:

  • Linear leg press (hamstring foot placement): 3 x 8, 388 lb 
  • Smith machine narrow stance squats: 3 x 10-12, 75 lb

Superset:

  • Seated calf raise: 3 x 8, 100 lb
  • DB plie squat: 3 x 10-12, 25 lb

Superset:

  • Seated DB curls: 3 x 8, 50 lb
  • Weighted Dips: 3 x 8, 15 lb – this was easy 🙂

Superset:

  • Leg extension: 3 x 8, 60 lb
  • Leg curls: 3 x 8, 60 lb

Superset:

  • Lying leg raises: 3 x 20 each leg
  • EZ bar goodmorning: 3 x 10-12, 40 lb

The last set of Front Squats, I was ready to walk away because it was starting to feel heavy! >.< but I made it! 

 

Fitness WonderWoman,

Shay-lon 

 

Week Five|Day Four = No Cardio Necessary

Opposite day! no cardio 🙂 but my legs are still sore from yesterday, so thankfully today was an upperbody day!

 

Workout:

Superset:

 
  • Barbell bench press: 3 x 8, 75 lb
  • DB front raises: 3 x 10-12, 20 lb

Superset:

  • Incline DB bench press: 3 x 8, 70 lb
  • Bentover DB flyes: 3 x 10-12, 30 lb

Superset:

  • Close grip pull up: 3 x to failure
  • DB shrugs: 3 x 10-12, 70 lb

Superset:

  • Cable low row: 3 x 8, 130 lb
  • Barbell upright row: 3 x 8, 60 lb

Superset:

  • Military press: 3 x 8, 60 lb
  • smith machine bentover row: 3 x 10-12, 75 lb
 
  • Floor crunches: 3 x 20
 

If I am going to be honest, the barbell upright rows were hell today, I mean 60 lb doesn’t sound like a lot of weight but I was feeling them. I have also noticed I am WAYY better at close grip pull ups vs wide grip, anyone else? 

 

Fitness WonderWoman,

Shay-lon

Week Five|Day Three – Nothing but CARDIO!

Today, I decided to share a cardio workout I created for myself. I don’t typically show my full blown cardio workouts, but I had someone assume that I don’t usually do more than 5 minutes worth of cardio on my lifting days, and while that is true to a certain extent, it doesn’t mean I don’t do cardio for longer than that. I kind of keep my cardio workouts a secret (besides the ones you see on this blog or social media) because I feel like they are different enough where I don’t want to give out all my secrets just yet – not to mention, there is a BIGGER purpose to everything I post and don’t post when it comes to fitness/health, so I don’t want to give everything away. This particular cardio routine is very basic & seemingly easy compared to other cardio days. I finished it, so that is what matters & my legs are sore. 

 

Workout:

 
  • Jump rope: 30/30/30 seconds
  • Jumping jacks: 30/30/30 seconds

I did jump rope for 30 then jumping jacks for 30 back and forth without stopping for 3 sets. 

 
  • Jump rope: 45/45/45 seconds
  • Jumping jacks: 45/45/45 seconds 

Again, I did jump rope for 45 seconds then jumping jacks for 3 sets without a break

 
  • High knees: 30/30/30 seconds
  • mountain climbers: 30/30/30 seconds
 
  • high knees: 45/45/45 seconds
  • mountain climbers: 45/45/45 seconds 

no breaks between the high knees and mountain climbers for 3 sets

 

Sprints (10 times)

  1. 30 seconds
  2. 45 seconds 

I did 30 second sprints the 45 second sprints with NO break between, after the 45 seconds I would take a 1 minute break and start again for a total of 10 times I did this! The sprinters for 40 yard dash 🙂 

 
  • Jump rope: 1 minute
  • Jumping jacks: 1 minute
 
  • High knees: 1 minute
  • mountain climbers: 1 minute
 
  • Stationary upright bike: 3 minutes, level 20 resistance 

Fitness WonderWoman,

Shay-lon 

Week Five|Day Two Dec. 5th Workout

Not going to lie, I was nervous about today’s workout being a leg day because after missing two days at the gym, I knew I had lost some upper body strength and I was really hoping I didn’t lose any lower body/core strength, thankful, everything went as planned! 

 

Workout:

Superset:

 
  • Barbell back squat: 3 x 8, 140 lb
  • Standing calf raise: 3 x 8, 120 lb

Superset:

  • Barbell romanian deadlift: 3 x 8, 190 lb (2 sets without the belt & 1 set with the belt)
  • DB lunge: 3  x 8, 50 lb

Superset:

  • Barbell curl: 3 x 8, 55 lb
  • Lying triceps extension: 3 x 8, 30 lb
 
  • Hanging leg raises: 3 x 20

Cardio: (3 times)

  • Body bar squat: 20 seconds/30 seconds/45 seconds, 3 lb
  • Kettlebell swings: 20 seconds/30 seconds/45 seconds, 10 kg

Overall the only hard part of the workout was the bicep curls at 55 this week. Last week it was easier. My deadlifts I did without a belt to see if I could pull this weight with no belt and actually did a good job but utilized the belt by the 3 set because of how fatigued I was and didn’t want to mess up the lower back. 

 

Fitness WonderWoman,

Shay-lon