Weekly Workouts

I am honestly exhausted from last weeks workouts. And eating far too many chips and dips last night during the Super Bowl didn’t help. Last week was filled with incredibly demanding and tough workouts and my body is letting me know it’s pretty exhausted. I woke up pretty sweaty a couple nights in a row and didn’t sleep well which is a great reminder that my hormones are a little wonky and I’m in need of some rest. Even with two days of rest last week, my body still wants a little more. So this week will be all about going lighter, taking it easy and feeding my body with the right foods to help aid in the healing process.

I know yesterday was the Super Bowl which means lots of tempting food around. I know I ate food that I normally wouldn’t eat which use to make me feel terrible about myself, but luckily I’ve been able to move past that. When I first started a paleo lifestyle, eating things that were outside of the paleo guidelines always made me feel so guilty and I would go on and on about being strict the rest of the week. But then I would do this routine over and over. Eat sh*tty, feel guilty, eat insanely strict, then binge again. It was a really destructive path that made me feel bad about myself week after week. It honestly sucked.

Then one day, I decided I didn’t want to feel that way. I finally decided I wanted to simply eat foods that made me feel my best and enjoy the little moments in between. And those little moments sometimes mean chips and dip or wedding cake or cocktails. Then once those celebrations are over, I’m back to food that makes me feel my best and thrive. I don’t wallow in the choices I made the night before. I simply made a meal filled with veggies and clean protein and move on with a productive day and an awesome workout.

If you’re making great choices 80-90% of the time when it comes to the food you are eating and you are getting after it when it comes to your workouts, you won’t have to worry as much about those special moments when special food comes out. No more wallowing needed. So don’t worry about the Super Bowl choices you made yesterday. Simply get after a delicious breakfast filled with veggies and clean protein, drink lots of water, get lots of sleep and work hard in the gym. It’s pretty simple!! Go kick some ass today!

Sunday – Rest Day

Monday – CrossFit Broadway Class + accessory work

Every 30 secs for 6 mins, 2-8 T2B. (+ 1 from last time if you were successful with your number) – I started doing 6 T2B for 6 rounds then had to go down to 5

Then, For Time (18 min cap)

1k Row

9-7-5 Reps of

Power Snatch (185/125)

Muscle Ups/Burpee PullUps

1k Row

I have noooo clue how long it took me but i used 85# for snatches

Butt workout later on, but I have totally forgot what I did that day haha!!

Tuesday – CrossFit Broadway Class

7 min AMRAP of – 20 Wall Ball and 12 Deadlift (225/155) – I got 5 rounds @ 125#

– 4 min REST –

7 min AMRAP of – 10 DB Thrusters (2 x 50/35) and 10 Burpees Over DB’s – I got 3 + 37 using 30# DB

– 4 min REST –

7 min AMRAP of – 12 Deadlift (225/155) and 8 Bar Facing Burpees – I got 4+5 @ 125#

Wednesday – Rest Day

Thursday – Accessory work (see video here)

3 sets of – (Do this 2 times through each set)

• 10 banded barbell hip thrusts @ 125# – 10 sec pause
• 10 banded BW hip thrusts  – 10 sec pause

Then 4 rounds of – 10 sumo stance landmine squats (45# plate for 2 sets then 70# for 2 sets) and 15/15 side lying hip raise

And 3 rounds of – 8/8 foot elevated static lunges (85#) and 50 frog pumps

Friday – CrossFit Broadway Class

4 Rounds For Quality: 10 + 10 Single Arm Push Press. (AHAP) and 10 Strict Pull Ups with 3 sec descent.

I got 3 rounds using 35# KB for push press

Then 3 Rounds For Time: (12 min cap)

• 20 Hang Power Cleans (155/105)
• 16 Front Rack Lunges
• 60 DU

I finished in 8:06 using 85#

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

Hero workout “Badger”

3 rounds of:

• 800m run
• 30 squat cleans (95/65)
• 30 pull ups

I finished in 30:13 using 55#

Then later on:

• 3×20 barbell hip thrusts @ 105#
• 3 rounds of – 50 banded seated hip abductions and 30 banded glute bridge
• 3 rounds of – 50 frog pumps and 15/15 side lying hip raise

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3 rounds:

800m run

30 squat cleans (95/65)

30 pull ups

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