Gooooood morning! I wish I could act like it was a good morning over here, but it just isn’t. It’s been since Friday since my Facebook business page was hacked and I still haven’t been able to talk to anyone at Facebook. Obviously, it’s been the weekend so that makes sense, but with everything going down with Facebook being under fire at the moment, I don’t have any big hopes in getting in contact with anyone through the week. I’m a VERY small fish in a giant pond. So just a heads up – if you see anything on your newsfeed of random spam links, it’s obviously not me. If you’ve been following me for any sort of time, you know I only share links to my blog, to my outfits, and to my instagram. I don’t share links to upsetting, cruel or just gross articles. And if you see those articles, REPORT THEM. If you go directly to my Facebook page, you most likely won’t see any of that content. The hackers are only sharing it on other people’s newsfeeds. But if you see one of those links, report it. The more we can report my page as spam and hacked, the more likely Facebook will step in. I’m definitely close to shutting down my Facebook all together, but with a list of around 350,000 followers that I’ve organically grew over the past 7 years, I feel like I need to do everything in my power to regain control before I shut it down. Sorry again for any upsetting content you may have seen.
Even though I’m pretty sad about everything that has happened over the weekend, I’m incredibly happy that the CrossFit Open is over. I watched the last heat of our gym workout on Friday and actually celebrated when I saw there was only 2 more minutes left until the open was over for the year! And now I can decide how I want to take care of myself. And I’m going to kick that celebration off this week with trying some new classes – first up, I’m going to try out some yoga classes around town while I also do my glute accessory work. I’ve never been a huge fan of pilates or yoga, but I’m hoping I can find a yoga class that speaks to me since I’ve always wanted to work on my mobility and flexibility.
I’ve lost a little bit of love for CrossFit because of the open so I’m hoping this week away makes me miss CrossFit and want it back. But I refuse to stop moving so hopefully getting some stretching along with glute workouts will make my body feel amazing.
In the meantime…what workouts are you loving at the moment? What’s make you feel your best? And do you have a favorite kind of yoga workout you like to do? I plan on going to Core Power Yoga to try out their yoga sculpt and a couple other classes they offer. I’m excited to still lift by myself while moving my body in ways I normally don’t. Can’t wait to hear what you guys are loving at the moment!
Sunday – Rest Day
Monday – Accessory Work (see video here)
3 rounds of:
- 15 V-squat
- 25 feet elevated glute bridge
3 rounds of:
- 20 medium banded hip abductions into 10 barbell hip thrusts followed by 20 more banded hip abductions
- 20 weighted 45 degree rounded hypers
3 rounds of:
- 12 weighted Bulgarian split squats into 12 body weight Bulgarian split squats (each side)
- 20/20 lying hip abductions
- 15 heavy band sumo hip thrusts
Tuesday – CrossFit Broadway Class
Every Minute on the Minute x 12, Alternating
- 14 Alt Pistols
- 10 Ring Dips
I did 14 pistols each time and 8 dips on a box
Then 24-21-18-15-12-9 Reps For Time Of: (13 min time cap)
- Cal Row
- Power Snatch (75/55)
I got through the set of 15 Rx
Wednesday – Rest Day
Thursday – Accessory Work (see video here)
3×15 landmine squats into landmine deadlifts
3 rounds of:
- 10/10 foot elevated back step lunges
- 5 banded hip thrusts into 5 banded hips elevated hip abductions x5
3 rounds of:
- 15 cable pull throughs
- 15/15 donkey kicks
- 15/15 lying clam raise (hate that name)
Then 10-8-6-4-2 banded barbell hip thrusts, increasing weight each set
Friday – CF Open Workout 18.5
As Many Reps As Possible In 7 mins Of:
3-6-9-12-15-18-21……..
- Thrusters (100/65)
- C2B Pull Ups
I got 93 reps Rx
Saturday – CrossFit Broadway Class + Accessory Work
20 Minute As Many Rounds As Possible of:
- 9 power cleans (135/95)
- 9 burpees
- 200m run
I got 8+13 using 75#
Hip thrusts – 3×10 @ 125#
Hip thrusts drop sets –
- 8 reps at 185#
- 8 reps at 165#
- 8 reps at 145#
3 rounds of:
- 8/8 Front rack split squats @ 85#
- 10/10 High box step-ups – 3×8
3 rounds of:
- 20/20 Side lying hip raises
- 15 KB Romanian deadlifts
- 20 Feet elevated 35# barbell glute bridge
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Free Travel Workout:
5 rounds for time:
10 pike push ups
20 burpees
30 air squats
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Maybe you should think about buying a classpass for a month or two! I did that about a year ago to give myself a break from crossfit, and it was so fun and humbling to try some new things. At CPY- You should try the Hot Power Fusion class. It is a super hot class (I know, it sounds miserable), but if you can survive you’ll feel awesome after. I usually spend about 30 minutes (attempting) to do yoga, and 30 minutes laying on my mat sweating.
that’s a good idea!
I joined a local boxing gym and LOVE it. The workouts are different every time; it’s a combination of boxing and circuit training/weights so I’m constantly challenged and never bored. Between that and running I don’t want to actually add anything else and feel overscheduled but I could benefit from yoga for flexibility.
that’s so fun! one of my favorite classes ever was when i was traveling and went to a boxing class. it was amazing!
I could vent about the crossfit open for a few giant paragraphs but i’ll try to keep it short. This was my 6th open. And every year I feel super defeated and down and just all-around bad about myself as an athlete. Why the heck do i always feel this way?! The scores aren’t all in yet but I’m pretty sure this is actually my best ever open finish and I still feel like a complete failure. I wish the teams were still 6th athletes. I really want to be able to go to regionals with them but I’m ranked 3rd in the women at my gym right now which is the reason I feel so mentally drained. I hate thinking that my best isn’t good enough. Our team is RIGHT on the edge right now of punching a ticket to the Central regional. And if they make it I’m gonna be the alternate. Again. It happened to me in 2013 too. I just want to give up. UGH. ok, thanks for letting me vent.
I hear ya. I was the alternate for my team 2 years in a row and understand the mental toll it can take on someone. Hang in there.
ughhhhh thats so frustrating! I’m sorry! i didn’t even look how i ranked and i still finished feeling defeated and sad from the experience. i just want to workout, i don’t want to compete. i’m sorry you’ve worked so hard for all that. that’s so frustrating.
Do you typically wear your Adidas ultraboost sneakers when lifting? I have several pairs of Nike free runs and I love them but I feel like I need a different sneaker when I’m doing more of a weight lifting workout versus cardio.
i usually only wear my ultra boost shoes when i’m lifting if i know that i’m going to run later on. i just don’t love them for olympic lifting, but i don’t mind them for normal lifting in a globo gym!
What workouts are you loving at the moment? What’s make you feel your best?
I love my Orangetheory Workouts!!
And do you have a favorite kind of yoga workout you like to do?
I looovvveeeee CorePower Yoga but they are $$$ so I bought some of their DVDs when I was a member and use those at home. It is not like the studio but it makes me happy!
i’m not totally sure yet! i’m trying out yoga classes this week but i can’t say for sure yet!
Sorry to hear about the bulls**t with Facebook and hope they sort it out soon! Very frustrating when it took 7 years to grow your followers.
For workouts – I enjoy including a good body sculpting / definitions class once a week. I go to an Equinox gym and their Definitions classes can be challenging if you find the right instructor. It’s great to work the smaller muscles and get a good burn. Plus I get bored doing the high rep stuff in the gym by myself.
thank you for the kind words, kate!
CorePower Yoga is amazing. I just started doing it mixed in with my crossfit classes and my body craves it now. I hope you love it!!
so excited to try it!
I struggled getting into yoga until I tried CorePower’s sculpt classes. It’s still not my favorite way to workout but definitely helped with my mobility. Have fun!!!
excited to try that one out!
After 8 years of CrossFit I have gone through numerous valleys of disinterest. I only do the scaled versions of the Open workouts these days which makes them fun with no pressure! My job is pressure enough. I don’t need to add more stress to my life. However, I have started adding in 1-2 days of Orange Theory and bought a Peleton bike to reduce the running in my life. I’ve tried all kinds of yoga and pilates over the years, but for me – I need a bit more movement to feel good.
if i ever do the open again, i’m doing it scaled. so over Rx workouts
I tried CorePower a few times and didn’t really like it. I like Yin yoga because it’s more stretching and I do it on rest days. For Pilates I love fierce 45. it focuses on those small muscles but it’s more intense than other Pilates or barre classes- like you’ll actually sweat and be sore from it if you do it right! I also like cyclebar for when I just need some inspiration because I can just focus on the music and no matter how I feel going in I end up with a great workout.
i always have so much fun at cyclebar!