Monday – CrossFit Class
Power Clean: (12 mins) 3 x 3 @ 80% with 10 sec reset b/w reps, and then 2 x 2 @ 85% with 10 sec reset ((90 sec rest between sets)) – 125# and 135#
Front Squats: 3 x 7 all @ 65% (10 mins) – Right now, squats just aren’t really working for me as I fix a knee issue, so this day I did a little good morning action with the barbell instead. I would do a good morning, then a squat with my chest slightly forward, then raise my butt into another good morning and stand. Try it, it burns the hamstrings.
6 min AMRAP Ladder Of: (3,6,9,12,15…)
Toes To Bar and Burpees
I got 12+12
Tuesday – FIT Class
5-10-15-10-5 (10 minute time cap)
TRX knees to elbows
TRX Plank hold to elbow hold
Parallette dips
100 m run sprint between sets after all 3 movements are done
1 minute rest
5-10-15-10-5 (10 minute time cap)
Burpees
Ball slams
Lunges with twist holding a plate (each leg)
Sit ups with plate
1 minute rest
Glutes
Back squats (I did bulgarian split squats with 17.5# dumbbells in each hand – each leg)
Rower pikes
150m sprint on the rower
Wednesday – CrossFit Class
@ 0:00
6 Rounds For Time Of: 4 Power Snatch (165/115) and 30 Double Unders
I finished in 5:51 at 85#
@ 10:00
4 Rounds For Time Of: 8 Thrusters (135/95) and 10 C2B Pull Ups
I finished in 6:19 doing 20 wall balls instead of thrusters and regular pull ups
@ 20:00
2 Rounds For Time Of: 30 HRPU and 500m/450m Row
I finished in 7:38 rx
Thursday – Rest Day!!!!
Friday – FIT Class
Partner workout
800m run
25 lunge with banded twist (per side)
60 high knees with band
50 partner push ups
600m run
50 wall balls
50 partner sits (one person sit ups, the other person planks)
400m run
30 seconds isometric band holds
60 high knees with band
200m run
v-ups
plank reaches
reverse crunches
Saturday – FIT Class
8 rounds of 45 seconds work and 15 seconds rest, alternating:
1st station
1. weighted steps ups
2. 3-2-1 lunges
Then 300 m sprint
2nd station
1. TRX crow
2. TRX tricep extensions
3rd station
Then core work
1. Burpees
2. Turkish get-ups with DB or KB
After FIT class, I headed out to the Manitou Springs Incline. If you don’t know what the incline is, just imagine a stairway to heaven. Straight up a mountain. And when you think you’re at the top, you’re not. And you hate life. And then once you are done, you have to run a 3 mile trail down. And you hate life more. I’m just not really an outdoorsy person. I would rather be inside working on a Saturday then climbing a mountain for hours to see the mountains that I’ve lived in my entire life. But I more so hated my life because I hadn’t eaten anything except a handful of nuts. Meaning I didn’t have brunch until 4:30. I was one grumpy b*tch. Especially because I’m pretty sure I burned approximately 1 million calories doing that sh*t. But you should totally do it.
This is probably a question you may not want to answer but I noticed you got very lean compared to when you were lifting heavier. Have you changed your diet? Do you tend to have more carbs at night or during the day? Thanks!
Incline running is no joke! Especially for someone like me who doesn’t have a really strong heart (I experience sudden palpitations at times, I hate my life too. LOL), but the feeling of finally reaching the top no matter how long it took is priceless!
Incline running is no joke! Especially for someone like me who doesn’t have a really strong heart (I experience sudden palpitations at times, I hate my life, too. LOL). But the feeling of finally reaching the top no matter how long it took is priceless! But, would never do it with an empty stomach!