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.
Manitou! the incline is no joke. I was out in CO Springs for business and decided to give it a go. I’d never been at altitude before (Boston) but started at a jog… which lasted all of about 100m. Was feeling proud at the top because I stayed ahead of the guy trying to catch up to me… until it turned out he was 20 years older than me, did it 10 minutes faster, and it was his 3rd lap up the mtn. . . lol
+1 on Manitou. I hiked it last December, when it was icy at the top. Slipped, landed on my arm, broke it. Then I had to climb the rest of the way up and run down with a broken arm. Good times. Want to do it again, though – when it’s not icy 🙂
oh.man.gawd. that’s absolutely terrible!!!!
Hiking on an empty stomach is the worst! Your muscles must have been so tired!
I haven’t done the incline yet. I was going to once and then just ended up in Manitou Springs and ate and drank instead. It was all re-done and stuff last year so we were gonna go last week but got rained/ snowed out…I guess that was Colorado weather looking out for me?
Do you really have to RUN down or can you just walk?
you can just walk! but running gets you down there faster and that’s just way better because that means you can go eat and drink!
My 12 year old is so bummed! We did the incline Friday morning. She spent part of Saturday making your Rosemary Crackers for a school project. She is now going to carry your cookbook with her in hopes of running into you on the incline. Next time you’re in town, be on the lookout for a spunky 12 year old asking for your autograph.
hahaha tell her that i don’t plan on returning. i like the 1 mile up, but 3 miles down? no thank you! but please tell her i said hello!!
Hi Julie! I’m heading to Colorado (flying into Denver, then to Colorado Springs) because my fiance is a native Coloradian and wants to show me his homeland. Anywhoo…which crossfit do you recommend in either Denver, Colorado Springs, or which one do you go to? I am a huge fan and have been reading for blog for years now! Thanks for your help!
P.S. we’re going to do the incline as well…my life at below sea level may kill me #nativeFloridian
i go to CF Broadway in Denver!
Those FIT classes sound really interesting/challenging. I like that there are still some Crossfit movements involved but it’s definintely a different take on it. I’ve noticed a growing trend amongst friends who have been crossfitting for a while that they are over always trying to go heavy or set new PRs. Sometimes all you really want is a really hard workout. I hope more programming like the FIT classes catches on because I think there will be a post crossfit movement of people looking for new variations or supplemental workouts without leaving the box. :). Thanks for sharing!
yeah, I’ve definitely gotten to that point. i don’t care about pr’s or going heavy, i just want to stay fit and feel good naked and in clothes!
Do you think your FIT workouts have helped change your body?
I would like to start incorporating those workouts rather than so much Crossfit…mainly because my legs have gotten huge 🙂
i think going much lighter in crossfit is what has changed my body, not really the FIT workouts they are just a nice change, especially since i have some knee issues. the FIT classes make it pretty easy to scale whatever movement i want/need
I love love love the incline! I’ve done at least 10 times now visiting my parents. My brother and I tackled it this January during the snow… holy crap workout!
The FIT classes sound like so much fun! I wish I knew what some of the movements were so I could try them haha. I feel you on just wanting to feel and look good. Sometimes I find myself too caught up in the whole CrossFit thing.