Welcome to another edition of fitness Friday, documenting my exercise routine for the past week – week 20 of pregnancy.
Today I was not feeling in the mood to do a timed CrossFit-style workout, so I instead put together a smorgasbord of weightlifting, body weight exercises, and kettlebell swings (great for those pelvic floor muscles!).
3×3 33lbs back squat as a warm-up
5×5 53lbs back squat
50 53lbs KB swings
Here was a quick CrossFit workout that aimed to work on the posterior chain of muscles.
Push jerk (33lbs)
Monday was Memorial Day, the day when almost all CrossFit gyms do the hero WOD ‘Murph’ for a workout. Our gym was no exception. Since it was hot and muggy and I am getting bigger, I opted for a 1/2 Murph – no need to stress the baby – and took it very slow and easy. I finished somewhere between 30 and 40 minutes. My focus was not on time. And for those of you who are not familiar, a 1/2 Murph is:
Run 1/2 mile
Run 1/2 mile
Nick, on the other hand, did a full Murph (just multiply all of those numbers by two) while wearing a 20 lbs flak jacket. He has my sincere admiration.
Yeah, after Murph, today was my rest day for the week.
10 deadlifts (75lbs), 1 pull-up
9 deadlifts, 2 pull-ups
8 deadlifts, 3 pull-ups
7 deadlifts, 4 pull-ups
. . . . and so on, you get the picture, until . . .
1 deadlift, 10 pull-ups
I did fine with the deadlifts (hooray for my ever-strengthening posterior chain!), but the pull-ups were rough. I can really feel the extra few pounds I have gained (Eight pounds make a bigger difference than I would have imagined!) and I have not been practicing my pull-ups as assiduously as I ought.
Today was yoga day! I like yoga day. I did about 30 minutes of work focusing on my hamstrings – which always seem to be my tightest muscles – with some flexibility and opening work and a lot of standing poses for strength.
I have also been spending a lot of time out in the beautiful summery weather working at the farm and walking the dog. I logged somewhere around five hours of dog walking this week. In the heat, Dakota now tires out more quickly than I do – I have to cajole her to go outside because I love the movement, fresh air, and vitamin D.