Weekly Workouts

I love feeling back to normal! It’s taken weeks. After getting back from Pittsburgh and trying to get back to working out daily then competing in a competition I DID NOT want to do, I kind of hated CrossFit for a while. But even when I hate CrossFit, 99% of the time I still go. Luckily, I am able to see the end goal with working out: I want to live longer and healthier. And look better, duh. And that’s what CrossFit (and paleo) does for me.

This week was pretty damn tough. I’m still so sore today that I’m going to take my second day off in a row. But I loooove getting this sore. Especially when it’s my butt and legs. Every time in this sore and miserable, I remind myself that swimsuit season is just around the corner. Then I make brownies. But I still remind myself. That’s the first step.

Sunday – REST DAY!! That meant I drank too many mimosas and bloody mary’s. Hello hangover by 5pm! Damn you alcohol, you poisonous bastard!

Monday – squats are just the grossest. But I’m slowly getting stronger at them again. My speed is better nowadays which I’ve always wanted!

1. Front Squat: 5-5-3-3-2. First set of 5 at 70% then add every set. (14 mins) – I ended at 145#

2. 3 min AMRAP Of: Power Cleans (75% of 1 rep max Power Clean) – I got 30 reps at 115#

3. 7 minute ladder AMRAP (3,6,9,12…):

clean and jerk (135/95)

toes to bar

I got 12+ 8 at 95#

Tuesday – This workout was a real b*tch. You should try it.

1. Push Jerk into 2 x Split Jerk. Find a heavy set. (12 mins) – I finished at 125#

2. EMOM For 15. (5 sets of each movement)

min 1 – 22 KB Swings (70/55) – I used 45#

min 2 – 22 HRPU

Scale reps as needed. Score will be lowest number of reps for each movement in any given set.

Every round I got 22 KBS, 22 HRPU and 22 Double Unders

Wednesday – Rest day!! Book signing in Highlands Ranch. Thank you so much to everyone that came out!!

Thursday – Ok, this was one of those workouts AGAIN that was really stupid hard. My butt was cramping on the first set of lunges. Swimsuit season baby, swimsuit season.

At 0:00

21-15-9 Reps For Time Of:

Power Cleans (155/105) – I used 85#

Front Rack Lunges (155/105) – I used 85#

@ 10:00 mins

15-12-9 Reps For Time Of:

Squat Cleans (185/125) – I used 100#

Burpee Box Jumps (24/20) – I used 100#

@ 20:00 mins

For Time:
500m Row
400m Run

I finished the first workout in 5:57, second workout in 8:09 and third workout in 4:27

Friday –

1. Push Press : 5 x 3 Adding. 3 sec pause in OH position each rep. (14mins) – I got to 110#

Between sets find a 3 rep max weighted pull up / max time hold. – I used a 15# kettlebell 

2. 4 min AMRAP OF
6 Power Snatch (135/95) – I used 75# throughout
30 Double Unders

2 min REST THEN

4 min AMRAP OF
8 Push Jerks (135/95)
12 Pull Ups

2 min REST THEN

4 min AMRAP OF
6 Power Snatch (135/95)
30 Double Unders

I got 4+1 on the first AMRAP, 3 on the second and 3+4 on the third.

Saturday – I somehow got talked into working out at 8am on a Saturday. Not only do I move at a 60% lower speed in the early morning, but I also hate people at that time. Thankfully, I had gluten free coffee cake waiting for me afterwards. That workout kicked my ass. Pretty sure I took 3 naps that day.

3 back squats every minute on the minute for 9 minutes (10 sets) at 75% – I used 135#

THEN

For time:

400m run

15 deadlift (265,185) – I used 135#

30 wall ball (20,14)

20 handstand push ups

300m run

12 deadlift

25 wall ball

15 handstand push ups

200m run

9 deadlift

20 wall ball

19 handstand push ups

100m run

I finished in 15:28.