Well happy Monday morning, you lovely human. Are you as tired as I am? You must be because my morning CrossFit classes this am were SMALL, which means people had a real fun weekend. My weekend was awesome because it started off with dinner and drinks with some friends…friends being humans and scallops. Balls, I love scallops. Then we had a movie night at home watching Deadpool, which was wonderful because there are a sh*t ton of cussing. And then Sunday was spent at the lake all day, getting better at surfing then we went straight to Mexican food which made the whole weekend pretty much perfect. Lots of eating, lots of working out, and lots of relaxing. Pretty much what every weekend should look like.
This past weekend, I finally tried out a barre class for the first time at Barre Forte LoHi and loved it! Workouts like that are so humbling. I’ve been doing CrossFit for 7 years now and feel like I’m in good shape. I’m decent at running (short distances), lifting, and I have a pretty good engine. But what I never do is work the little muscles, and that’s all that barre is. Holding a squat or staying on my toes for 5+ minutes killed me. I was in a class full of women who do barre regularly and all of them could hold the squat for 5 full minutes while I had to stand up out of it probably 10+ times. It’s just proof there is always room for improvement in whatever you do.
I’ve decided to take on Barre Forte LoHi classes on a regular basis, mainly to improve my CrossFit while strengthening and lengthening those tiny muscles that don’t always get worked in my regular CrossFit movements. It’s going to suck and I know I’ll be the worst one in class who has to stop all the time, but I know that I’m improving myself with each and every embarrassing class.
I mention this because I think a lot of people stay away from fitness because they feel like they’ll look stupid or won’t be in good enough shape or know what’s going on. But if you think about it, that’s been everything you’ve done in life. You didn’t know how to walk or talk, you figured it out with practice. You didn’t know how to read or do math or take care of a child, and boom, you figured it out. Fitness is the same way. The more you work at it, the less embarrassed you feel, the more confident you get, and the more you improve. There is always room for improvement in EVERYTHING you do, but sometimes you have to swallow your pride and walk in the door, knowing that you might not feel your most confident for an hour of your life. But you can do it. You can get better if you just try. So get out there and try something new! You never know what you’ll fall in love with!
Now let’s talk about my workouts from last week!
Sunday – Rest day – Vegas Day
Monday – 100% felt like I was dying after flying in from Vegas and going straight to the gym. But sometimes you just have to get back to moving, even knowing if won’t be your best workout!
Deadlifts: 3 x 10. All sets at 74% (12 mins) – I used 155#
Then EMOM x 6: For Quality – Choose Between
3-6 Muscle Ups / Bar Muscle Ups
6-8 C2B Pull Ups
7-10 Kipping Pull Ups – I did 10 kipping pull ups every time
Lastly 8min AMRAP Ladder Of: (3-6-9-12-15…) – video here
Hang Power Cleans (135/95)
I got 18 plus something – too tired to remember
Tuesday – This workout was fun, since I was finally feeling a bit back to normal after Vegas. Try to do every set of wall balls unbroken! I did and it sucked bad, but so good!
OH Squat: 5 x 1 With 10 sec Pause in Bottom. Shoot for 10# more than last time! (12 mins) – I got to 115#
Then 8 mins To Find A Heavy Hang Snatch For The Day – I got to 115#
Lastly 9 min AMRAP Of:
50 Double Unders
25 Wall Ball
I got 5 + 64 using a 14# ball
Wednesday – The second part of this workout is pretty brutal with that time cap! Go hard and don’t stop!
12 min AMRAP Of:
7 Deficit Strict HSPU (45/25# Plates)
7 Strict C2B Pull Ups
7 + 7 Step Ups w. 2 x 55/35# KB’s (24/20″ Box)
I got 2 + 14 doing strict handstand push ups to the floor, C2B strict pull ups, and using 2×35# kettle bells
Then 4 Rounds For Time Of: (15min Time Cap)
10 Front Squat (185/125)
14 Bar Facing Burpee
18 Cal Row
I finished in 12:57 using 85#
Thursday – rest day
Back Squats: 4 x 7. All sets at 78% (15 mins) – I used 140#
Then 9 min AMRAP Of: – video here
9 C2B Pull Ups
12 Push Jerk (135/95)
36 Double Unders
I got 4 rounds + 16 rest doing kipping pull ups and 85# jerks
– 2min REST THEN –
400m Sprint for time – I finished in 1:27
1 mile run
30 power snatch (135/95)
I finished in 22:31 using 75#
Then a Barre Class at Barre Forte LoHi
At Home/Travel Workout:
6 rounds for time:
20 tuck jumps
20 jumping lunges
20 lying leg lifts
New Workout Music:
I Got U – Duke Dumont
Get Low – Dillon Francis
So Much Love – Muzzaik
On Sale Fitness Apparel:
(hover mouse over photo and click to be brought to page)