Wednesday, October 12, 2011

Great Scott, Look at Her Glutes!

{today's workout}

Run: 4 miles at 9:08 average pace
Crossfit: 60 minutes
Spin: 60 minutes

And this was BEFORE spin started.

Crossfit WOD was insane in the membrane. 
I love lunges, yet I've never done them while holding the front rack position:

Now imagine lunging while holding that bar loaded with 75 pounds of weight! 

3 rounds of:

walking lunges with 75lbs in the front rack position
5 hand stand push ups
400 meter sprint

In round 1, you do 20 steps of the walking lunge
round 2 = 16 steps
round 3 = 12 steps

I modified the hand-stand pushups on round 1, as I didn't think I would be able to do actual hand stand push ups:

But, yes! I can! And yes, I did! Head hit the mat, errytime. 

You have no idea how excited this makes me! 

I finished in less than 10 minutes, which is awesome! 
9:56 seconds to be exact. :)

I worked on some other fun stuff:
  • 30 second hand stand holds
  • single arm hand stand holds for time
  • more lunges in the front rack position (I'm obsessed)
  • 30 clean and jerks at 90 lbs

Then, 3 sets of 10 reps of each:
  • kipping pull ups
  • front squats at 80 lbs
  • modified hand stand pike pushups on the box (looks like this)

Then, I high-tailed it out of there to my favorite spin class, that kicks my ass in such a nice way.

Pretty much hardest class ever. There are some serious grunts, moans, and screams happenin' towards the end, when we're climbing the worlds nastiest hill to the Ironman theme song. Seriously. My sweat towel was still dripping, after I'd wrung it out. 

My glutes are on fire right now. Fiiiiyaaaaah!

Riddle me this, dear reader:
  1. What are your favorite glute exercises?
  2. Do you strength train? Why or why not?


  1. You are hardcore! I don't do strength regularly. I want to do it more to improve my running and overall fitness.*

  2. wow, what a awesome and hard work out. you have a beautiful physique! i really enjoy your blog and you inspire me to workout harder even though im so tired from my job.

  3. AH!! I love you! ha! I found you through your comments on my blog!! I love your crossfit style. ;)Your a doll!! Thanks for reading bodyofamother to! I can tell you that I'll be sticking around. keep up the hard work!
    ps. LOVE handstand pushups! The first time I got mine I think I actually did a dance;) haha!

  4. CrossFit sounds so much fun!

    I LOVE strength training. It makes me feel strong, sexy, confident, and FIT! I NEED it in my life :)

    Sounds like quite the workout today!

  5. Wow. NOW that is a workout. I only ran 10 miles this morning. I feel inspired. Lol. I haven't tried Crossfit, but I'd love to!