Goooooood morning from snowy Colorado! I went from lying in the backyard on our couches yesterday to bundling up under blankets inside within an hour. Colorado is bananas. I think everyone in Colorado is moving pretty slow today. I can’t imagine what it’s like to live out east right now where everyone keeps getting pounded with snow. I would seriously never leave my house.
Hopefully you’ve been reading my Monday posts the past one or two months because I’ve been talking a lot about accessory work I’ve been adding to my routine. My goal is totally vain, just trying to get a rounder bum. But I’ve definitely had trouble finding balance with CrossFit. I can pretty easily overtrain and for me, overtraining means weight gain. So this past week, I took somewhat of a rest week from my accessory work and I’m reevaluating how I’m going to balance all of it.
I really enjoy doing CrossFit AT LEAST 3x per week but I also want to do accessory work 3x per week. And I prefer to only workout 5x per week. So I really have no clue how to balance it yet. When I’ve tried to do it all, I’ve found myself pretty exhausted and not seeing the results I have previously. It’s also hard to find time to do it all. So hopefully I can figure it all out and share it here soon.
But it’s a good reminder that it’s pretty easy to overtrain the body if you’re not paying attention. You may see it as your body not responding or just leveling out, which can cause a person to train more in order to hopefully see results. I speak from experience. Don’t do this. More isn’t always better. Truly. Listen to your body because it is ALWAYS changing. So if you think that something you did a year ago will work today, you may be wrong. Your body will talk to you as long as you’re willing to listen and to respond to it. Stop overtraining. It’s pointless.
Sunday – Rest Day
Monday – Accessory work
10-10-10-10 barbell hip thrusts (increasing weight each set)
3 rounds of:
- 10 sumo deadlift
- 20 banded kneeling hip thrusts
- 20 glute bridge
3 rounds of:
- 10 barbell back squats
- 20/20 one legged bodyweight hip thrusts
- 20 weighted 45 degree rounded hypers
3 rounds of:
- 10/10 weighted barbell back stepping lunges
- 50 frog pumps
Strict Press: 3 x 5 at 70% – I went to 75#
Single Arm High Pull: 3 x 10 (unbroken) – I used 15#
27-21-15-9 Reps For Time Of: (15 min time cap)
I finished in 9:27 using 105#
Wednesday – CrossFit Broadway Class
Back Squats: 1 x 20 at 50% + 5-10# from last time – I used 115#
Then 15 min AMRAP OF:
10 & 10 Single Arm OH Lunges (50/35)
20 Alt DB Snatch (50/35)
I got 4 rounds + 36 reps using 30# DB
Thursday – Rest Day
Friday – CF Open Workout 18.4
For Time: (9 min time cap)
21 Deadlift (225/155) – 21 HSPU
15 Deadlift (225/155) – 15 HSPU
9 Deadlift (225/155) – 9 HSPU
21 Deadlift (315/205) – 50′ HS Walk
15 Deadlift (315/205) – 50′ HS Walk
9 Deadlift (315/205) – 50′ HS Walk
I got 99 reps
Saturday – CrossFit Broadway Class + Accessory Work (see video here)
25 minute Partner AMRAP (one person working at a time):
2000m row buy-in
40 toes to bar – 40 bar facing burpees – 40 thrusters (95/65)
40 toes to bar – 40 bar facing burpees – 40 thrusters (115/80)
40 toes to bar – 40 bar facing burpees – 40 thrusters (135/95)
Then after, we did accessory work of:
- 10-15-20 dropping weight each set
3 rounds of:
- 10/10 barbell curtsy lunge
- 15/15 single leg hip thrusts
- 15 reverse frog pumps
Free Travel Workout:
6×200 meter sprints with 2 minute rest in between
Then 3 rounds of:
15 dumbbell thrusters
15 hand release push ups
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What I Ate in a Day:
After waking up, I started my day off how I always do – with coffee. I made a hot cup of coffee with a tablespoon or so of heavy cream, some liquid stevia and a heaping tablespoon of collagen.
Then before my morning workout, I ate a peanut butter & chocolate chip Larabar.
A few hours later, I had breakfast with friends at Interstate whereI ordered the sportsman’s breakfast with potatoes, eggs, bacon, sausage and ham. I ate everything but the ham and washed it all down with a couple glasses of soda water.
Later on in the afternoon, I made my Orange Creamsicle Collagen Smoothie.
Then I made Simple Mills chocolate muffins and ate one.
While I made dinner, I snacked on some plantain chips.
For dinner, I made a meal from Sun Basket (discount on my podcast!) for a salmon salad, but I also roasted up some asparagus and carrots for extra veggies on the side!
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