Weekly Workouts

Gooooood morning, sunshine!! It’s Monday, the sun is shining here in Colorado, and it’s time to get moving! I’m starting today off with coffee with a girlfriend before I get after a glute workout and get to PaleOMG business!

Last week was a bit of an eye opener. After being stressed all day on Sunday, then again on Monday and once more on Tuesday…I was completely burnt out. I woke up feeling exhausted, not motivated, not excited, and very emotional. So I took the day off the gym and off of work. When you own your own business, you tend to work every single day and forget to take time off. And that’s what I did. And usually when I’m feeling really stressed, I want to work out. But it was a good reminder that it’s not necessarily what my body needed. When you’re putting your body through stress and increasing your cortisol because of it, the last thing you need to do is stress it more in the gym. And I have to remind myself that at times. And that’s what I did last week.

The more I get to know my body over time, the more I understand that I don’t always need a CrossFit style workout. Instead, sometimes I just need a rest day. OR I just need to simply lift and get no cardio in at all. Exercise is amazing and should be a priority in everyone’s life in some way…BUT it should also be regulated based on what is going on in your own life. Don’t forget that. Modify as needed and LISTEN to your body because it’s often telling you what it needs, you just may not notice until it’s too late.

Sunday – see video here

3×10 back squat with 20 45 degree hypers after every set

3×10 sumo deadlifts with 20 frog reverse hypers after every set

Then finished with a quick sprinter of 5 rounds:

50 double unders

20 jumping lunges

10 push ups

Monday – CrossFit Broadway Class

3 Rounds For Quality: (10 mins)

18 Strict Chest to Bar Pull Ups

18 Strict Press (50% of 1rm)

I got 2+18 strict pull ups (not chest to bar) using 50# bar

Then 12min As Many Rounds As Possible Of:

30/25 Cal Row

30 Burpees

30 Wall Ball

I got 3+20 calories

Tuesday – CrossFit Broadway Class

Back Squats. 2 x 20 @ 50% + 5# from last time – I used 100#

Then 4 Rounds For Time Of: (11 min time cap)

8 Power Cleans (185/125)

16 Handstand Pushups ( Kipping allowed)

50 Double Unders

I finished in 9:34 using 105#

Wednesday – Rest Day

Thursday – lifting on my own

4 x 15 barbell hip thrusts (all sets at 125#)

3 x 10 sumo deadlifts (all sets at 135#)

3 x 20 feet elevated barbell glute bridge (increasing weight each set)

Friday – CrossFit Broadway Class

Every Minute on the Minute x 10 Min: 1 Hang Snatch – First set at 60%, add as you wish. – I got to 105#

Then CF Open Workout 14.1

10 min As Many Rounds As Possible Of:

30 Double Unders

15 Power Snatch (75/55)

I got 6+38 rx

Saturday – CrossFit Broadway Class + accessory work (see video here)

Partner workout – 25 min As Many Rounds As Possible Of:

80 cal row

60 wall balls

40 box overs

20 burpee pull ups

We finished 2 rounds + 128

Then later on I did some glute work by myself!

• 10-10-8-8 barbell hip thrusts (increasing weight each set) – Followed by 50 frog pumps after each set
• 3×7 barbell 45 degree hyper @ 95#
• 10/10-8/8-6/6 Bulgarian split squats (increasing weight each set)
  • Then 20/20 BW Bulgarians to finish
• 3×25 double band hip thrusts
• Then 50 reps of everything – lateral walks – hinge abductions – glute bridges – glute bridge abductions – standing hip abductions

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Free Travel Workout:

3 rounds for time:

400m run

50 air squats

25 push ups

10 burpees

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