Weekly Workouts

I mentioned on instagram last week that I’ve stopped doing any squats over 25# and I’ve also stopped doing excessive amounts of reps that are commonly found in CrossFit workouts, and I wanted to chat just a little bit about that decision here. I’m going to do an entire podcast episode about it this week, so I’m just going to touch upon it in this post. Before the new year began, I looked back at 2018 and I wasn’t really enjoying my workouts or the results I was experiencing. And I had to figure out why. I personally LOVE CrossFit. It has given me so much over the years – confidence, acceptance, excitement, friendship, joy, empowerment, and about a million other things. But I wasn’t feeling that same way in 2018 and it all came down to the results I personally wanted to see (and feel).

After competing in CrossFit, my body wasn’t really ever the same. I was constantly dealing with hip issues and no matter what I did, it would always feel aggravated once I did any sort of heavy squats. I also noticed that my hips were feeling a little wider and I wasn’t fitting into my clothes like I wanted to. Even if it was a lightweight workout with simply wall balls and a 14# ball, I found myself leaving CrossFit feeling like I had blocks for legs. In theory, you’d think that 150-200 wall balls would cause leg shape and definition (and it does for some people), but for me it just led to achy hips, tight ankles and blocks for thighs. And I didn’t feel comfortable or happy anymore.

So this year I decided to try something new. I decided to stick with mostly light weight in all my workouts and really concentrate on unilateral movements to improve my strength on both side individually. With the help of Apollo Soft Tissue continually working on my hips and ankles at the moment and not doing more than 60 reps or 25#, I’ve found that my hips are almost to a point of no pain and my legs have taken on more definition and shape. For me, it’s been almost 9 years of doing CrossFit and tweaking around my workouts and I’m at an age where I personally need more rest and I can’t always get that from CrossFit. I need an upper body day, a lower body day, etc. I can’t do it all in one day and expect to be able to recover by the next and do it all over again.

But anywho, I’m going to talk much more about this in my podcast. I’m not talking badly about CrossFit. CrossFit has given me EVERYTHING and taught me so much along the way, I just have to find a new balance that works for me body and my goals. I’m definitely excited to share my experience and progress on the podcast this Saturday!

But before I let you go, I gotta remind you – only 7 more days to get your hands on these Real Shine leggings and bra!! This new line with Four Athletics is only available for 7 more days then it will be totally gone! Click here to shop all four pieces and thank you so much for your continued support with this collaboration!

Now let’s talk about last weeks workouts because they were straight fire!! It’s a rest day for me today because I’m so incredibly sore. Hope you love these workouts as much as I did!

Sunday – Boxing Class through Class Pass

Monday – Workout by Myself – see workout here

3 rounds of –

• 5/5 Rolling Pistol to Lunge with Twist
• 10/10 Banded Glute Kickbacks
• 20 Squat to Knee Drive and Twist

3 rounds of –

• 10 Hip Thrusts @ 85# into 10/10 Single Leg Plyo Hip Thrusts
• 10/10 Side Duck Walks with Unilateral KB Rack @ 25#
• 15 Double Kettlebell Squat Swings @ 2×15#

3 rounds of –

• 8/8 Weighted Side Lunge into Curtsy Lunge @ 25#
• 8/8 Floating Lunges
• 20 Banded Rocket Jumps

Then to finish (not in video), 1 round of –

• 30 glute bridges
• 15/15 donkey kicks
• 30 frog pumps
• 15/15 fire hydrants
• 30 rounded back 45 degree hypers
• 15/15 clam shells

Tuesday – CrossFit Broadway Class

Deadlift: 4 x 5 reps, all sets at 83% (15 mins) – I used 165#

Then 21-18-15-12-9-6-3 Reps For Time: (10 min cap)

• Front Squats (155/105) – I did UFC squats w/ 25# KB instead of front squats
• Lateral Burpees Over Bar

I got through round 15 + 7 reps

Wednesday – Workout by Myself – see workout here

4 rounds of:

• 8 Band Assisted Pull Ups
• 10/10 Kettlebell Pull Throughs @ 15#
• 12 Total Alternating Iguana Push Ups
• 15 sec Hands Down Fast Feet
• 18 Kneeling Double Dumbbell Press @ 2×10#

4 rounds of:

• 8 Chameleons
• 10/10 Landmine Press with 10# plate
• 12 Forward Bounce to Reverse Bear Crawls
• 14 Total Alternating Landmine Rotations
• 18 Total Alternating Down Dog to Knee Drive

Then ab workout after – see movements here

2 rounds of:

• 10 Russian Twist Stacks
• 30 Total Up and Overs
• 30 Total Plank Side to Side Stackers

Thursday – Rest Day

Friday – Yoga Sculpt Class at Core Power Yoga through Class Pass

Saturday – Workout by Myself – see workout here

3 rounds of:

• 8/8 Elevated Pistols @ 2×5#
• 16 KB Sumo Squat Jump @ 25#
• 20 Alternating Toe Touch Side Lunges @ 10#

3 rounds of:

• 8/8 KB Snatch to UFC Squat with KB overhead to Windmill @ 15#
• 20 Lunge Stance Rotational Chops
• 30 Sprint Start bounce Backs

3 rounds of:

• 20 Total Weighted Jumping Lunges @ 2×10#
• 10 Banded Knee Tuck to Mountain Climber
• 20 Total Alternating Half Kneel to Knee Drive

Then bum burner after – 1 round of:

• 30 glute bridges
• 15/15 donkey kicks
• 30 frog pumps
• 15/15 fire hydrants
• 15/15 clam shells

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