My Attempt at Never Gaining my Freshman 15.

• STRENGTH: Back Squat, up to a peak of 1. (118#)
• METABOLIC CONDITIONING: Tabata Air Squats, for MAX REPS (106)

So I’m glad I can at least squat my own bodyweight, even if it’s for 1 rep! And the air squats weren’t terrible…it wasn’t difficult cardiovascular-wise, like doing tabata burpees.  But my quads were definitely burning. 

ACTIVATION: 5 Rounds of 10 seconds on/10 seconds off Russian Kettlebell Swings (12 kg)
STRENGTH: Deadlift up to peak of 2 (max weight = 113lbs)
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters (33lbs), Pull-ups (avg band) -> 9:00

Hmm. I feel like my Fran time was better in the intro class, but I’ve also done pullups like 3 times this week and already had blisters before today’s class and it hurt to rub on them. I had a Cliff bar for the first time after class lol plus a coconut water which was super refreshing. It’s like a 1000 degrees outside today.

• Skill work: chest to bar pullups with peak of 2 (average band with belt, no added weight)
• WOD = Helen: 3 rounds. Sprint 300 meters, 21 Russian kettlebell swings (.75 pood), 12 pullups (average band)  -> 12:07

I’m so sick of doing pull ups.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: Band Pec Stretch, 1 minute each side.
SKILL WORK: Tripod to Headstand to HSPU (if possible – use a band to assist if needed). Teach for 2 minutes, practice for about 10 minutes.
DYNAMIC WARM-UP: Single Arm Ring Row Tabata (switch arms at every interval)
STRENGTH: Press, up to a peak of 2. (max = 45lbs)
METABOLIC CONDITIONING (6:53): 21-15-9 reps of: Push-ups (mini band) alternated with Chest to Bar Pull-ups (avg band)

I feel like I’ll never press more than 45 lbs :(

SELF MYOFASCIAL RELEASE: Foam Roll Hips and Upper Back, 3 minutes.
MOBILITY: Box Assisted 90/90, 1 minute each side.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP: Tabata Single Leg Squats, switch legs at every interval – use as easy a variation as you would like.
STRENGTH: Back Squat, up to a peak of 2 (max weight = 93lbs)
METABOLIC CONDITIONING: 3 Rounds for Max Reps: 1 minute Back Squat (53lbs), 1 minute Row for Calories, 1 minute rest.

• Round 1: 15 reps + 6 kcal
• Round 2: 16 reps +10 kcal
• Round 3: 15 reps + 9 kcal

So this was my very first real class. I’m glad I didn’t chicken out and do the Foundations class…not that there is anything wrong with that, but I felt like I could probably handle a full class since I’m not out of shape. I felt like the metcon wasn’t too hard because the trainer gave me light weight. 

Wow, I really haven’t been updating. Wednesday I had crossfit and we learned the hang clean. I don’t remember what else we did except the workout at the end was Thrusters (a combo of front squat and push press) and pull-ups. Thursday I did the same HIIT workout on the elliptical I posted a few days ago. Yesterday was my last intro crossfit class…we learned the snatch and then did 60 overhead squats with 3 burpees every minute. I started panicking around the 20th squat, thinking I wasn’t going to finish the workout! I think due to my (realistically speaking) lack of upper body strength, this was the hardest workout so far. The bar was 33lbs, but it was hard to keep it over my head for that long! 

Today I did 2 rounds of Tabata. I did high knees the 1st round, took a 1 minute rest, and then did burpees. I am spent! I should probably refuel.

• High Knees: 191 (this probably isn’t a good measurement because my high knees got pretty low as I became fatigued…)
• Burpees: 44