Sunday – Rest day
Monday – Workout by myself – On Mondays, between coaching classes, I usually workout by myself. That means I do exactly what I want to do. So I took the workout for CrossFit Broadway and changed it into things I wanted to do. I always get sore from side skaters, lunges and sumo squats so boom, I did those!
60 side skaters
50 wall ball (20/14)
30 kettlebell snatches (15 each arm – 55/35)
20 deficit sumo squats (70/55)
10 burpee pull ups
It took me 20-25 minutes to finish
Tuesday – CrossFit Class – In this workout, I stayed lighter because my front squat isn’t very strong. So I was able to stay consistent most of the time. For others who went heavier, this killed people. This one is real nice.
Every 5 mins for 3 Sets Of Each:
12 Hang Power Cleans (155/105) – I used 75#
10 Front Squats (155/105)
8 Push Jerks (155/105)
75 Double Unders
12 Hang Power Cleans (155/105)
10 Front Squats (155/105)
8 Push Jerks
My slowest round was 2:43 using 75#
Wednesday – CrossFit Class
Back Squats: 4 x 7. First working set at 65%. Add as you go. (15 mins) – I got to 140#
4 x 7 Back Step Lunges. Use 2 x KB or Barbell in Back Rack. 7 left leg, then 7 right. Adding. (7 mins) – I got to 90#
6 min AMRAP Of:
9 Toes To Bar
6 Strict HSPU
I got 4 rounds plus 9 reps
Thursday – Rest day
Friday – CrossFit Class – This workout rocked my sh*t. Afterwards, my fiance picked me up and we headed to a bar for Happy Hour. On the way there, I thought I was going to have to make him pullover so I could throw up. My stomach was doing some major flips after that workout. If you want to do something hard, do that workout.
3 x Strict Press into 3 x Push Press. 4 Heavy Sets. (14 mins) – I got to 82#
After Each Set: Single Arm Bent Over Row, using bench. Adding. – I got to 35#
Every 4 mins for 4 Sets. (16 mins Total)
15 Deadlift (225/155) – I used 125#
**score is total Burpees over all 4 rounds** – I finished with a total of 20 burpees. The first round I got 14, then second I got 6, then the last two I got absolutely no burpees.
Saturday – CrossFit Class
7 squat cleans (185/125) – I used 85#
100m kettlebell carry (70/55) – I used 35#
I finished in 18:50
Hotel Gym or At Home Workout:
Bicep Curls and Jumping Air Squats
1 mile run
Tricep kickbacks and Jumping Lunges
Favorite Workout Music Right Now:
Stressed Out by Twenty One Pilots
Roots by Imagine Dragons
Overload by Life of Dillon
Favorite On Sale Workout Attire Right Now!
Blue Panel with Mesh Lining Leggings for 33% off
Dark Grey Jacket for 44% off
Nike Free 4.0 Flyknit Shoes for 30% off
Nike Tank for 30% off
Quilted Jacket (it is so warm and comfortable) for 33% off
Black and Steel Leggings for 40% off
What I ate in a day:
Woke up at 7am – Made breakfast for myself right away since I knew I had a lot of work to get done and I was going to work out at 10am so I wanted my stomach to feel settled at that point. Ate 2 pieces of bacon, 1 apple fennel breakfast sausage from Juli Bauer’s Paleo Cookbook, 1 egg, and 2 pancakes from Juli Bauer’s Paleo Cookbook.
After photographing my Raspberry Caramel Tart (will be on the blog this week) I had a couple bites of it then edited the photos and wrote the post.
At 10am, I did a CrossFit workout. After the workout, I ate 1/2 a larabar while on the way to the grocery store.
Around 12:30, I made lunch: white rice, sautéed broccoli and sashimi salmon that I found at Whole Foods. Topped it with coconut aminos.
After lunch, I had to photograph another post for this week so I set it up and snapped some shots. While these shots were going on (they included A LOT of chocolate) I ate a few bites of Toasted Coconut & Hazelnut Chocolate Caramel Bark.
After editing the photos, I headed to Target to grab some little knick knacks for our dining room and for Christmas decorating. (Check the blog on Friday for a sneak peek inside my newly decorated dining room!). Once I got back from Target, I ate 1/2 a Noosa yogurt with a couple tablespoons of Udi’s gluten free granola.
Dinner was around 7pm and it included a couple short ribs (recipe will be on the blog tomorrow) and roasted brussels sprouts topped with Meat & Potatoes Seasoning.
Around 8pm, I had a piece of my Raspberry Caramel Tart. Holy sh*t balls, it is SO good.