So I’m writing this post from my phone this morning. I’m actually on location at a film shoot! I caught wind of an underground, low-budget zombie flick being filmed in a neighbouring town and they were looking for a few more people to be extras. Since being in a movie is on my bucket list and dressing up like a zombie is super fun, I figured I’d volunteer! I’m currently waiting for makeup to be done and then shooting this afternoon. I will share some pictures and the experience in another post! In the meantime, follow me on Instagram (@thebexfactor)and I will post some pictures of the day there.

Workouts are so hit or miss lately. I missed Monday’s class to play chauffeur for my parents.

Tuesday was the first class in a new round of yoga. It will probably be my last class of mom and baby yoga which is sad. I might have to switch to one for tots now that Liam is moving around so much. Seriously, where did my baby go? Tuesday evening I went to Crossfit.

Strength
Box Squat – 75% 4×5 – I rolled with 85#.

WOD (WM)
5 rounds:
- 5 Deadlifts @ 65% 1RM – I think I used the same bar as my box squats
- 15 KB swings – I rolled with 16kg
- 200m run

I finished in 13:04.

Afterwards Melea had us do 150 Russian Twists with a minimum 12kg kettlebell (I cheated and used an 8, haha).

Wednesday I made an effort to go to the morning class to make up for Monday.

Strength
Power Snatch – 80% 3×5 – I just used an open bar to work on technique. Since it was busy and I was worried about Liam, I didn’t want to be lifting heavy.

WOD (W)
Each min on the min:
- 10 Thrusters @ 30% of
your Front Squat

I used a 35# open bar which was more than my 30% front squat. I got 135 reps, so 13 minutes. It was BRUTAL! It was super hot in the box and I was just dripping sweat.

I was definitely feeling the workout by the end of the day and Thursday was even worse. I didn’t make it to class Thursday night as my mom was in town and we went for dinner. Which was kind of ok because there was a whole bunch of squats. No thanks, my butt is screaming enough! However, I bought a speed rope some maybe one day this weekend I can test it out and do this workout on my own.

I gotta go eat some brains now!!

I’d have to say this was a pretty decent week for workouts.

Monday started off with a bang when I PR’d my back squat 1RM by 40#!

Strength
Back Squat – Test for 1RM – 145#!!! Last time I tested was in December I think so it had been quite awhile. I was happy with the improvement for sure. I love testing 1RM’s so much!

Situps – Test for max reps (cap @ 50) – reached the cap of 50 which was the same as last time I tested.
Pushups – Test for max reps – still sitting at 15. I should have done these AFTER the situps as I find pushups take a lot of my core and that’s why they are really hard for me right now I think.

WOD (G)
Tabata:
- Squat – 104 reps
- Burpees – 35 reps
- Hollow Rocks – 75 reps and I’m pretty sure I wasn’t doing these properly
- Push ups – 56 reps, but I ended up dropping to my knees after the first round.

For anyone that isn’t familiar with a Tabata, it’s 20 seconds of work with a 10 second rest for 8 rounds. It’s a super quick, super effective workout that you can do anywhere! If you’re looking for something to do at home or on the road, bust out some Tabatas and you’ll be sweaty in 4 minutes!

Oh yeah, this was my first workout wearing my new Reebok Crossfit Nano 2.0′s!

I had a hard time getting my hands on these and I’m so happy I finally have them! I’m stubborn and HAD to have that exact color, but they weren’t available from Reebok.ca so I ordered from Reebok.com but they don’t ship to Canada and I had to find someone in the US that I could ship them to. Luckily a work friend has a place in Phoenix and she happened to be there while I was trying to order them. She received them and brought them back up for me. They are super lightweight and flexible and don’t feel much different than my Vibrams that I’ve been wearing for the last year or so, aside from the toes.

Tuesday was the last yoga class for that session but I’ve signed up for the summer session as well. I love doing it so might as well continue while I can (before I go back to work). I also went to the 8pm Crossfit class

Power Snatch – 75% 4×5 – I just used the 45# bar for this.
Burpees – Test for max reps (cap @ 30) – reached the cap of 30 which was up 10 from last time.
Squats – Test for max reps (cap @ 50) – I reached the cap of 50 which was also up from last time

WOD (MG)
2 rounds:
- 500m row – since it was so nice out and since I have a 5k on Saturday, I decided to run 400m instead.
- 75 DU’s (x2 skip)
- 80% Burpees – since my cap was 30, I did 24 burpees each round.

I finished in 12:43 which felt really slow, I blame the burpees. I can’t pound them out like I used to. Perhaps I need to do another 30 days of burpees challenge?

I held a 1 minute plank afterwards.

Wednesday I had planned to go running with a girlfriend but her little guy got sick so she had to cancel. Of course I didn’t go out by myself, I decided to be lazy at home instead.

Thursday Liam and I met another friend and her little one for a quick power walk in the morning. Both our little guys napped late which cut into our visit so we only had a short amount of time before she had to pick up her toddler. Thursday evening I was back in the box for a great workout. Deadlifts!

Strength
Rack Jerk – 85% 5×3 – I used 65# but I think I could have gone a little bit heavier. I really like this movement. I still really need to remember to drop lower under the bar though and I will be capable of lifting much more. I should be reviewing my notes for movements before I do them because I never remember this stuff until the coaches remind me!
Dips – Test for max reps – I got 5 reps using the purple band which wasn’t a change from the last time I tested.
K to E/T2B – Test for max reps – I started off attempting a toes to bar, but it wasn’t happening. I’m getting close but I need more work. Instead I got 5 knees to elbows, which again wasn’t a change from the last test.

WOD (WG)
21-15-9 reps:
- Deadlift @ 50% 1 RM – I used 75# which was still probably a little light. I was suppose to use 80# but I still want to retest my deadlift to see what my 1RM is. It’s been awhile.
- Box jumps – Coach Melea wasn’t letting me get away with the green box anymore. She didn’t see any reason why I couldn’t use the bigger one (I think it’s 18″?). Crap. It actually wasn’t as bad as I thought. I could use that one prior to getting pregnant but pregnancy threw off my balance so I was scared going back to it. I only fell once, haha.

I finished in 5:29. I really enjoyed this WOD, obviously, since it had deadlifts.

I finished off with a 2 minute plank afterwards.

Today is Coach Melea’s birthday and there was a killer 34 minute AMRAP birthday WOD. I’m disappointed I couldn’t make it (not!). I had to rest up for my 5km run tomorrow, right?? Happy birthday, Melea!

I’m excited and nervous to run my first ‘normal’ race since all I know is obstacle races, haha! Melea is running with me so it should be a lot of fun and I know she will push me hard. I have no goals for this race aside from just finishing and having fun, although a sub 30 would rock!

What was your favorite workout of the week? Hit any PR’s? Any workout plans for the weekend? 

Any Crossfit/Fitness stuff you’d like me to talk about or explain more? Don’t hesitate to let me know!

This was a quiet week on the fitness front. Monday was a terrible day in our house with a baby who screamed his face off the entire day. Because of that I ended up missing the mommas class. Tuesday was the usual yoga (no gliding yoga this week) and then I ended up fueling up with some ENERGYbits and hitting the 8pm Crossfit class. I kind of felt like having an impromptu dance party in the middle of Crossfit.

Strength
Power Clean – 75% 4×5 I just rolled with 55#

WOD
3 rounds:
- 500m row
- 12 Overhead Squats @ 65% Power Snatch
- 50 Double Unders (x2 skip)

For my overhead squats I just used the 15# training bar because I’m terrible at them and 12 is a lot. I really wanted to do all double unders, but 50 is a lot and the rowing and squats tuckered me out quick so I just stuck with double the amount of skips.

I finished in 12:41

Wednesday I had registered for the baby food making class so I wasn’t able to hit the mommas class either. I decided to wait until the Thursday 8pm class. It’s so much easier to go to that class without Liam and I enjoy that hardly anyone goes to it.

Strength
Sumo Deadlift – 85% 5×3 – I rolled with 105# and felt good. I’m still working on the knee issue, this will be ongoing.

WOD 
AMRAP in 10 min:
- 5 Push Press
- 7 Hang Cleans
- 9 Deadlifts

*use one bar for all movements @ 30% of your Deadlift

I just used an empty 45# bar. It actually felt pretty light throughout. The only thing that was dragging me down was my wrists. They were just burning. I might have been able to get in another round or two if I didn’t have to stop to shake my wrists out so much. I still managed 9 rounds which was a bit higher than average. Coach Melea said I should probably retest my 1RM deadlift soon. She suspects my 1RM is higher and that I could have used a bit more weight for this workout.

My calluses are coming along nicely.

Hopefully next week I can get a few more workouts in!

How did you workout this week?