Good morning!! How you doing with the time change? You’re probably feeling great if you’re in Arizona since they don’t do the time change. Jealous. I think it’s time to do away with the time change and the penny. Unneeded.
Based on how late this post is going live on the blog, I’m definitely feeling the time change. I usually wake up by 5:30 or 6 every morning and I wasn’t up until 7 today. But hopefully I can get back on my schedule and back to a routine in no time flat!
To kick off this Monday, let’s talk a little bit about goals. I mention this sort of thing in different ways all the time, but I think it’s a great time to chat again about New Years Resolutions. Many of us set them OR we don’t set them but still have some goals for the year. But with each month, many of us forget those goals. I see it time and time again. Someone will say they are going to cut out sugar all together then they don’t it for a short time and completely forget why they even set that goal in the first place. But if you set a goal, you did so for a reason. So why would you ever forget that goal?
I set a couple goals this year and every week I regroup to run through those goals and figure out how I’m going to get closer to accomplishing them throughout that week. That way I write up a schedule to make time for those goals day after day.
Goals were not created to be forgotten about. If it was important enough to you that you made a resolution, it should be important enough to be thinking about daily. If you want to lose weight or gain weight or get in the gym multiple times per week or get healthier for your partner or family…it’s time to really take a look at who you want to be and what you want to see in your life. Goals were created so you could attain them. It might not be easy and it may take a while, but that’s life. Take a look at your schedule, take a look at your goals, and combine the two so you can make it all work day after day after day. You’ve got this.
Sunday – Rest Day
1 x 20 Back Squats at 50% + 5-10# from last time. (10 mins) – I used 115#
Then 12 min AMRAP OF:
- 10 Hang Squat Snatch (95/65)
- 10 T2B
I got 6+13 rx
Tuesday – Rest Day
Wednesday – Accessory work (see video here)
- TRX glute bridge
- TRX frog pump
- TRX hamstring curl to glute bridge
Then smith machine work – 3×12
- Sumo squats
- Good mornings
3×12 (each side)
- Static lunges
- One legged deadlifts
ThenI did 3 rounds of:
- 15 Knee banded cable goblet squat
- 15 Knee banded cable pull through
- 50 Lateral banded walk
Thursday – CrossFit Broadway Class
For Time: (24 min cap)
1000m Row – 30 KB Swings (70/55) – 60/45 Cal Bike
500m Row – 30 KB Swings – 30/20 Cal Bike
250m Row – 30 KB Swings – 15/10 Cal Bike
I finished in 19:03 using 45# KB
Friday – CrossFit Open Workout 18.3
2 rounds for time of:
100 double-udders – 20 overhead squats
100 double-unders – 12 ring muscle-ups
100 double-unders – 20 dumbbell snatches
100 double-unders – 12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
I finished with 456 reps rx
Saturday – CrossFit Broadway Class + Accessory Work
With a 3 person team – 25 minute AMRAP:
30/25 calorie row
*1 person starts on the row, as soon as they finish the rowing, the next person jumps on and starts rowing and the 1st person performs the deadlifts and run. You get to rest while you wait for the rower to open up!
**We finished with 357 calories
Then after, I did some quick accessory work –
3×15 banded hip thrusts
3/15 each side bulgarian split squats
3×20 feet elevated banded glute bridge to hip abduction
Free Travel Workout:
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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.
Later on in the day while I made dinner, I ate a ton of Lesser Evil popcorn.
For dinner, I made a taco with ButcherBox round roast similar to my Instant Pot Barbacoa Tacos, with Siete Foods cassava tortilla, Jicama Apple Slaw, goat cheese, and Bitchin’ Sauce cilantro chili spread. Then made a small salad after with no taco.
Then after dinner, I had a Cassava Chocolate Chunk Brownies.
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