This week I managed three CrossFit classes and two training runs, so it’s no surprise I’ve been sleeping a lot. My energy has been high during workouts, but recovery and nutrition are areas I still need to prioritize.
Gym membership and interest in CrossFit have climbed since the start of the year. The increase in popularity is easy to see around town and at the box: more traffic, new faces, and busier classes. Popular culture and media coverage have helped bring attention to CrossFit, and many people are discovering how intense, efficient, and community-driven the programming can be. For me, CrossFit has boosted confidence and strength — now the goal is to translate that momentum into better eating habits and smarter recovery.
Monday’s WOD:
1. Press (strict press from shoulders, no leg drive)
5 x 1 (22#, 27#, 32#, 37#, 42#)
2. Push Press (slight knee bend, limited leg drive)
5 x 1 (47#, 52#, 57#, 62#, 67#)
3. Push Jerk (dip and drive through the hips, full leg and hip drive)
5 x 1 (72#, 77#, 82#, 87#, 92# — failure, max)
Note: Increase weight each set. For example, if your last clean press was 95, start the push press at 100.
I followed this progression as prescribed. My coaches told me my form on the pressing variations is solid, and I have good shoulder mobility, which allowed me to move up in weight with each set. Hitting consistent technique under increasing loads felt encouraging and reminded me that small, steady progress adds up.
Tuesday’s WOD
WOD — 3 rounds for time of:
- 50 Air Squats
- 400 m Run
This one went poorly for me. I managed the runs, but a cold, achy quad tightened into a full cramp, so I couldn’t safely perform the air squats. I substituted sit-ups instead, which felt disappointing compared with the original plan. The rest of Tuesday didn’t improve my mood much — sometimes the calendar works against you, and it felt like one of those days where nothing seemed to align.
Wednesday’s WOD
- 60-calorie row
- 50 hand-release push-ups
- 40 box jumps (16 in)
- 30 kettlebell swings (25#)
- 20 front squats (62#)
- 10 muscle-ups*
*Sub for muscle-ups: 1 muscle-up = 3 pull-ups + 3 parallette dips. For me, the substitute is ring rows instead of pull-ups due to current limitations.
Time: 19:00 even. That one left me feeling thoroughly worked — the front squats and kettlebell swings in particular have been echoing in my legs since class. It was a humbling reminder that mixed modal workouts combine both strength and conditioning in a way that can expose weak spots quickly.
Tomorrow is a team workout, so I’ll prioritize rest and hydration tonight. Team sessions add a fun dynamic and extra motivation, but they also demand adequate recovery to perform well and support teammates. I’m focusing on getting quality sleep and planning meals that will help me recover and show up ready for the session.
Overall, this week highlighted a few key takeaways: consistent lifting progress is rewarding when technique is prioritized; listening to your body and adapting when something feels off prevents injury; and sleep, hydration, and nutrition are essential to sustain frequent, demanding workouts. I’m excited to keep training, but I’ll be making small, practical adjustments to eating and rest so I can continue improving without setbacks.