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Fitness Friday 43

February 1, 2013 by Lindsay 25 Comments

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Hi Friends!

Time for another Fitness Friday! I have a lot to catch you up on, especially since we skipped last week for the post about Things Crossfit Has Taught Me!

fitnessfriday1

First let’s recap the week we missed:

FF1

FRIDAY: One of the hardest crossfit workouts I’ve done so far. Here are the moves:

  • Broad Jump Burpee- A regular burpee but instead of jumping straight up at the end, you jump as far forward as you can.
  • Bear Complex- Start with the bar on the ground. Clean the weight, move straight into a front squat, stand up into a push press, lower the weight onto your shoulders, do a back squat, stand up into another push press and then move the weight back down to the ground. That’s one. You did 7 each round. It was brutal.
  • HSPU- Handstand pushups. I can’t quite do the pushup part yet, so I just did 5 handstands each time.

Finished in 10:38 with the prescribed weight for the bear complexes and modified HSPUs.

SATURDAY: Cindy. It looks simple. It sucks. I did 18 rounds + 13 reps of the next round and did jumping pullups. We also took the boys on a walk afterwards. That’s my exhausted face.

SUNDAY– rest day

MONDAY: This one was miserable. SUPER HARD but I loved it. It wasn’t really rounds for time. Instead, we counted our total reps. I got 186. For the skill/strength before the WOD we did Squats. I did 75 pounds  for 3 sets of 10, then 8 reps at 95 pounds, 8 reps at 105 pounds and 8 reps at 115 pounds.

FF2

TUESDAY– Another tough workout. Who am I kidding, they’re all tough. The kettlebell swings were the worst part of this one. We counted total reps. I got 137. Before this we did “death by pullups”. Every minute you do one more pullup. So minute one you do one, minute two you do 2, etc…for 15 min. They have to be consecutive and if you can’t do your number in a row, you start back at one the next minute. I was using the black band which is the least amount of resistance possible. So close to doing them on my own!!

WEDNESDAY– Rest day. Forced myself to take a rest day even though the workout had handstands and I REALLY wanted to go:

crossfit

THURSDAY– We knew this one was coming all week and had been looking forward to it. Fight Gone Bad is another crossfit benchmark workout. It’s crazy hard. You do 1 minute of each exercise with no rest in between, then get one minute rest and then repeat 2 more times. You count your total reps- I got 244 reps.

Fight Gone Bad aftermath = Pure exhaustion.

FF3

Crossfit Scenes:
1. Gettin’ work DONE!
2 & 3. You saw these in last week’s post…just a couple crossfit progress pics for hubby & I. We’re getting STRONG!
4. I’m making progress on my handstands! You can see my hands are getting closer to the wall and I’m getting straighter up and down!

And now onto this past week:

FF6

FRIDAY: We did “Annie” for a warmup which is Double Unders and Situps 50-40-30-20-10. It’s quite a warmup but I’m proud to say that I have FINALLY mastered double unders! I can string together 20-25 in a row now! Afterwards we did clean and jerks for the skill and I got up to 85 pounds. Then, we did the two 5 minute AMRAPS. For the first one, I subbed handstands for wall walks because last time we did walk walks I hurt my hip flexor and it is still sore. I did 2 rounds + 15 for the first one and 3 rounds for the second one. Talk about feeling the burn during those jumping lunges!

SATURDAY: Isabelle. Another benchmark workout. The Rx for women is 95 pounds. I can’t even come close to doing that. I decided to take it easy since we had a competition coming up on Sunday so I did 65 pounds and finished in 2:38.

Bonus: Hubby and I got new shoes! He went with the Inov8 Bare FX 260. He has super flat feet so those were most comfortable for him. I went with the Reebok Nano 2.0.  I fell in love with Reebok after I got my Realfex transitions and I love these new ones as well!

IMG_1418

SUNDAY: We had our second crossfit competition at our box. This one was a little different than the one last month. We judged each other instead of counting our own reps, and men and women were separated for scoring. I made it through 3 of the 4 rounds.

Here’s how it went down:

  • Round 1: jumping pullups, air squat and situps. 21 reps, then 15 reps, then 9 reps. I finished in 3:43. Hubby finished in 3:10
  • Round 2: Tabata sprints. There were cones set up. You sprinted for 20 seconds and rested for 10. Down and back was one rep. I did 25. And almost died. I can’t remember the last time I ran sprints. Holy lactic acid. Hubby did 24.
  • Round 3: “Karen” – Another benchmark workout. 150 wall balls for time. Girls used a 14 pound ball. It. was. miserable. Especially after the sprints. I almost didn’t finish, but I had a great friend counting for me and cheering me on. I finished in 9:18. Hubby used a 20 pound ball and finished in 12:58.

ff8

Crossfit Scenes:
1. The guys getting ready for Round 1. Hubby’s the one facing the opposite way.
2. Guys during Karen. Hubby’s in the middle.
3. Girls during Karen. I’m on the far left.

MONDAY: I was thinking about going in to do a shakeout workout but our box had some building maintenance issues and was closed. So I took a rest day.

TUESDAY: I had class so I did an at-home WOD when I got home. I had a little trouble pushing myself when it was just me, but I still got a great workout and worked up a sweat. I finished in 10:13.

photo-343

WEDNESDAY: Due to maintenance issues, we found out our box would be closed for the rest of the week. So I took another rest day.

THURSDAY: Hubby and I headed to Anytime Fitness (it’s finally open near our house!) to do a WOD. Here’s what we came up with:

photo-342

I finished the RFT in 8:10 and then ran my mile in 9:07. G2O is Ground to Overhead. You touch a plate (i used a 25 pound one) to the floor, then raise it over your head, and then back down. We held onto the same plate while doing our weighted lunges and then put them down to do the burpees.

WHEW…there’s your recap! How was your week of workouts?

Enjoy!
–Lindsay–

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Filed Under: Workouts

About Lindsay

Lindsay Livingston is a Registered Dietitian and new mom from Columbus, Ohio. On her blog, she shares simple, healthy recipes, nutrition tips, workouts and snapshots of her life. Follow her on Twitter @LeanGrnBeanBlog and Instagram @TheLeanGreenBean and be sure to subscribe via RSS or email so you never miss a post!

Reader Interactions

Comments

  1. Laura @ Sprint 2 the Table says

    February 1, 2013 at 12:51 AM

    Your back is looking amazing!!! I’m totally inmpressed with you guys getting to the gym for a WOD – don’t you love it when exercise becomes a happy habit? 🙂

    Reply
  2. The Candid RD says

    February 1, 2013 at 7:20 AM

    Man, reading this makes my workouts look like crap!! 🙂 Eventually I’ll get to the point where I want to join a group or a class or even a gym of some sort…..but for now my Jillian videos, runs, and elliptical training keep me going strong! I’m about to do a new Jillian Michaels 45 minute video…with intervals and the like. Joy!

    Reply
  3. Alison says

    February 1, 2013 at 7:50 AM

    You da (wo)man!! Those look crazy hard! It’s amazing to see your rapid progress! You are such an inspiration. I’ve looked at crossfit in my area and would so join if I wasn’t doing dance and didn’t have a gym membership haha. But I did sign up for the WOD emails that they offer! Definitely want to try some!
    This week I’ve been going to regular dance classes which have been great. On Monday, since weather was bad, I did a workout at home instead of the gym. I was sore even through Thursday! We’ve also been going to the weight room for phys ed at school which is nice.
    Thanks for the awesome post!

    Reply
  4. Avery @ Southern Belle Living Well says

    February 1, 2013 at 7:57 AM

    Thanks for posting the At Home WOD’s. I don’t have access to CrossFit right now, so it’s nice to have some at-home options to try in order to participate in the sport. Thanks, Lindsay!

    Reply
  5. Sara @ fitcupcaker says

    February 1, 2013 at 8:06 AM

    WOW thats a lot of crossfit lol… I like at the at home versions too…I try to make up my own and do them at the gym also, if I have the equipment 🙂

    Reply
  6. Linz @ Itz Linz says

    February 1, 2013 at 8:06 AM

    SO MUCH PROGRESS WITH CROSSFIT!! love it!!

    Reply
  7. Kierston says

    February 1, 2013 at 8:22 AM

    WOW!!! You guys looks amazing!

    I’m pooped after reading this post 😉 lol

    Reply
  8. Laura @ Mommy Run Fast says

    February 1, 2013 at 8:38 AM

    I am in awe of how committed and consistent you are. You’re looking so strong, too! Great workouts!

    Reply
  9. Melanie @ Nutritious Eats says

    February 1, 2013 at 10:09 AM

    You are looking SO strong. This post makes me want to exercise now! Too bad it’s my rest day…haha.

    Reply
  10. Heather @ Better With Veggies says

    February 1, 2013 at 10:20 AM

    Your progress from crossfit is amazing! I was just talking about that with my hubby – I’m always nervous about recommending crossfit, because there are so many boxes out there with coaches who don’t really know what they’re doing – but it’s AWESOME when they are good! 🙂

    Reply
  11. ErikaMC says

    February 1, 2013 at 11:32 AM

    I understand that you are all into CrossFit now but I miss the workouts you would do on your own and post.

    Reply
  12. Ananda says

    February 1, 2013 at 12:03 PM

    Your Crossfit wods are looking intense! No wonder you guys are getting so strong 🙂 We did Filthy Fifty for our benchmark wod this week and it almost killed me. I keep telling myself that the good thing is that my time can only get better…. I’m jealous of your pullups, I can’t seem to get those down. Thanks for sharing!

    Reply
  13. Moi Contre La Vie says

    February 1, 2013 at 12:28 PM

    Great post! I love to see what workouts people are doing and how they mix in rest/active rest days. My boyfriend is a CF trainer so I see lots of these workouts! 🙂

    Reply
  14. Amalia says

    February 1, 2013 at 4:05 PM

    Wow! Lindsay you look incredible! These workouts make me want to find a box and start NOW. However, the $$ and time thing gets in my way always. Hopefully by the fall I will have a new plan (unless I get into school which will just make things even harder!)
    Thanks for the at-home WOD! I am totally going to try it. Do you think I could do weighted lunges and the like with my kettleball (I don’t have any plates).

    Reply
    • Lindsay says

      February 1, 2013 at 4:20 PM

      Absolutely!! A dumbbell or a kettlebell would work just fine! If you have a kb you could sub kb swings instead if you want! There are tons of crossfit workouts you can do at home with minimal equipment if you like this style of workout!

      Reply
  15. Lisa @ RunWiki says

    February 1, 2013 at 4:36 PM

    You are one tough girl! I’m exhausted just seeing what you did! Crazy CrossFit girl. The benefits are certainly paying off, you look gorgeous!

    Reply
  16. Shaunna@mamas13minutemile says

    February 1, 2013 at 4:48 PM

    Looking at your muscles makes me so jealous that I didn’t jive with the box I participated at. I need to find a new one! 🙂

    Reply
  17. Jody - Fit at 55 says

    February 1, 2013 at 5:56 PM

    All I have is WOW!!!!!!!!!!!!!!!!!! Amazing!!!!!!

    Reply
  18. Purelymichelle says

    February 1, 2013 at 8:47 PM

    looking strong lady!!! sound like amazing workouts!

    Reply
  19. Presley @ Run Pretty says

    February 2, 2013 at 9:33 AM

    I have a total girl crush on your abs.

    Reply
  20. She Rocks Fitness says

    February 2, 2013 at 12:15 PM

    You and your husband ROCK! Looking good!

    Reply
  21. Christine @ Love, Life, Surf says

    February 2, 2013 at 12:51 PM

    Lindsay! You guys are totally rocking it and getting super strong!! I too am exhausted just reading your workouts. haha.

    Reply
  22. Maggie says

    February 2, 2013 at 4:58 PM

    In order of least to most reistance, I believe Black bands actually give you the most resistance, thereby making the pullups the easiest of the assisted ones. When I do assisted pull-ups, I use black or a combo of the other colors.

    Reply
    • Lindsay says

      February 2, 2013 at 5:27 PM

      Actually, at our gym the bLack band is the thinnest and gives the least amount of help. However, I know at other gyms the black is the thickest…that’s just not the case for us.

      Reply
  23. Alyssa Hixon says

    February 4, 2013 at 2:49 PM

    Wow! Great job to both of you! I have yet to get the chance to try crossfit but it looks amazing! Keep up the hard work. You are motivating us all!

    Reply

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