I just want to start this post off by sending my thoughts to the people who were at the concert last night in Las Vegas. I can’t imagine the fear and pain everyone and their families are going through right now. It’s so devastating waking up so many mornings to heartbreaking stories like this. If you’re in Vegas, please give blood. Something as simple as giving blood can make all the difference right now.
I’m sorry to start a post off like that on this Monday, but it’s something that will be heavy on our minds for a while. But I’m going to try to change gears a bit. I just got to Walla Walla, Washington last night and I’m about to spend the next 3 days here exploring this adorable little town, taste some wine, get some workouts in, and enjoy some amazing food. It already started off on a high note last night with an absolutely amazing meal. Stopping in these little towns like Santa Ynez Valley and Walla Walla has me tempted to throw in the towel and move to a tiny town. I’m sitting at a Starbucks as I type this and I’ve seen ONE car drive down the main street. One. Being away from traffic is cleanses the soul and it totally makes me crave living somewhere else. Maybe someday!
So this is new…I’m officially not coaching CrossFit anymore. After 6 years of coaching, it finally felt like the right time to leave. I wasn’t feeling as motivated or excited when I went to the gym and I knew that had to change ASAP before I ended up leaving. So I finally gave it up so I could walk in the gym every day as a member and enjoy that gym to the fullest. Losing motivation in the gym is not an option for me and I won’t let it happen which is why I changed my situation. And I’m back to feeling motivated and excited about working out. With a simple change, I was really able to grasp my own goals and continue with the steps to conquer them. Don’t forget to analyze your own goals regularly and continue on daily to become the person you want to be, no matter the changes you endure!
Sunday – Rest Day
Monday – CrossFit Broadway Class
Back Squats: (15 mins)
2 x 6 at 78% – I used 145#
2 x 7 at 75% – I used 135#
Then 5 Rounds For Time Of: (10 min time cap)
5 Power Snatch (155/105)
I finished in 6:23 using 75#
Wednesday – CrossFit Broadway Class
4 Rounds For Quality: (12 min cap)
10 Strict HSPU (3″/2″ deficit if possible)
16 Front Rack Walking Lunges (2 x 70/55)
I finished in 11:32 using 35# KBs
Then 3 Rounds For Time: (12 min time cap)
7 Power Cleans (205/145)
I finished in 7:07 using 115#
Thursday – Rest Day
Saturday – CrossFit Broadway Class
Partner workout – 4 rounds of:
470m run (together)
3 rounds of: 5 pull ups, 10 push ups, 15 air squats
*While partner performs 3 rounds of bodyweight movements, the other partner holds 225/155# barbell at hips – top of the deadlift position
**Each round consists of a run together then partner 1 will do the 3 rounds while partner 2 holds the barbell until the 3 rounds are completely. Then you switch and partner 2 does the 3 rounds while partner 1 holds the barbell
We finished in 32:11 using 105#
Free Travel Workout:
5 rounds of:
30 sec sprint – 30 sec rest
50 tuck jumps
50 push ups
50 jumping squats
5 rounds of:
30 sec sprint – 30 sec rest
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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 collagen.
A couple hours later I had a rice cake and a handful of butter toffee foodie fuel.
On the way to the airport, I had an orange mango spindrift.
For lunch, I had a beet salad from Root Down in DIA. Arugula, beets, beet pesto, hazelnuts, goat cheese and salmon.
During my flight, I had another handful of butter toffee foodie fuel.
For dinner, I had a glass of rosé and a plate of roasted chicken, potato pave, and local carrots from T Maccarone’s in Walla Walla.
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