Friday, November 16, 2012

Weekly Workout Recap

Since I've started taking IFT barbell classes, I've started making notes of the workouts we do on my phone, so I thought it would be fun to share them in weekly recaps! This week has been an awesome week for me personally - I love this mix of running, IFT, and rest days.

Sunday: 4-mile run with one of my girls in my bible study!

Monday: Rest day

Tuesday: IFT Barbell Class

  • Strength: 5 x 3 push press
    • I maxed at 75lbs - I'm still trying to master the form on a lot of the lifts we do.
  • WOD was 5 rounds of:
    • 5 clapping push-ups (I did regular push-ups since I can't do them properly and clap)
    • 10 slam balls (I used a 16lb ball)
    • 20 second bar hold overhead (I used 65lbs)

3.5 mile run - killed it! :)

(^^see that bruise on my left collarbone in the photo? that's from doing cleans!!)

Thursday: IFT Barbell

  • Strength: 5 x 2 power cleans (I got up to 80#)
  • WOD was 8 rounds of:
    • 1-5 pull ups or 1 negative
      • I did negatives instead of pull-ups since I can't do a pull-up without a resistance band yet. Negatives are where you start at the top of a pull-up position and lower yourself as slowly as you can, which builds strength in the muscles that you need to do a pull-up. 
    • 10 box jumps 
      • I *think* my box was 20" but I could be wrong on that one
  • After the WOD I did two planks (2 min & 1 min) and some stretching. I'm trying to do planks and stretching a lot more because I know both are really good for me and will help me to get stronger.

Friday: Rest day - my upper body and abs are so sore!! I never have focused much on ab work because it's just not my favorite, and I really want to build up my upper body strength so that I can do a pull-up. 
Which leads me to two new goals I set for the end of the quarter:
  1. 3 minute plank
  2. 1 pull-up
Random overall thoughts:
  • I am LOVING my IFT classes. Although I'm not lifting really heavy weight yet in comparison to most people and I still need to work on form, I look forward to the classes every week because they're so challenging. 
  • I'm getting calluses on my hands!! Proof of hard work ;-)
  • I realized that my arm muscles are finally looking more defined because I am doing less reps with heavy (for me) weight. I did BodyPump for an entire year and never was able to get my biceps to show and now they finally are a little bit! I can't wait to see how much progress I make this year. 
what was your favorite workout you did this week?


  1. Sounds like a great week! My favorite work out was a 5 mile walk I did with one of my friends earlier in the week! It was great!

  2. Thanks for the twitter shout out earlier! I really am loving all that your college provides for classes. Wish I had that.

  3. Awesome job! I'm starting to use heavier weights in general. Not necessarily for lifting but in all my workouts! You are such an inspiration! My favorite workout this week was actually a DVD that I usually do (by Jackie Warner) except I upped my weights and it burnnnnned! But so worth it! :)

  4. Great job with your workouts this week! :) I've really been loving heavy weights too -- my arms are starting to look defined in the same way to unlike they ever were when I did just light weights. Heavier weights really do more twice as fast and twice as efficient! :)