Weekly Workouts

It felt so good to be back in town, working out when I wanted, feeling good. And then I went to a wedding a drank too much. How do people drink on a regular basis? I seriously could not function yesterday. Workout? Nope. Yard work? Nope. Junk food. F*ck yes. Burgers (wrapped in lettuce, of course) and french fries were the only thing that seemed like it could pull me out of my hangover. It didn’t work. I still feel sick today. It’s crazy how much your body hates poisonous stuff when you don’t put it in your body very often. And it’s even crazier how one night of drinking can make you feel like you didn’t work hard the entire week. Ridiculous. Moral of the story: eat snacks before going to the wedding. Instead of going on an empty stomach, after a 24 minute effing hard workout, and 2 mimosas. Poor decision. Rookie mistake. I have another wedding in 2 weeks to go to. Time to learn.

If you’re just joining me over here at PaleOMG, you’ll see me talk about CrossFit workouts and FIT workouts in my Weekly Workouts posts. My gym offers both classes at the gym. FIT classes are lighter weight, high intensity cardio workouts. Unlike our CrossFit classes that incorporate a lot of barbell technique workouts and have a strength component almost always involved in the class, FIT classes are almost 45 minutes or continuous work with lighter weights, TRX and body weight movements, and even cardio such as battle ropes. I do both classes because I just like to change it up and it keeps me from getting bored. Feel free to come try out a class for free, if you ever want to!! And be sure to check my instagram page out for workout videos to help you understand some of the FIT movements!

Sunday – Rest day – in Austin finishing up

Monday – FIT Class – Barely made it to the gym

1 minute of work: 15 seconds rest

Rainbow balls slams

Jumping Squats holding a ball

Row

Bulgarian split squats

Tricep extensions

Burpees

Dead bugs

45 seconds of work: 15 seconds rest

30 seconds of work: 15 seconds of rest

Tuesday – CrossFit Class

3 Rounds For Total Reps:

1 min Max Strict Ring Dips / Parallette Dips – I did parallette dips 

30 sec REST

1 min Max Strict Pull Ups

30 sec REST

I got 91 dips and 21 pull ups

Then

4 Rounds For Time Of:

300m Run

15 Power Snatch (115/75)

12 Burpees Over Bar

I got 18:17 rx

Wednesday –

EMOM x 9: 2 Snatch with 2 sec Pause at knee. (technique day!)

min 0 – 3 @ 70% – I used 85#

min 4 – 6 @ 75% – I used 90#

min 7 – 9 @ 80% – I used 95#

Then

Strict Press: 5 max effort sets at 70%. 90 sec rest between sets – total reps. (10 mins) I got a total of 32 reps at 65#

Then

7 min AMRAP Of:

20 Wall Ball (20/14)

40 Double Unders

I got 5 rounds + 10 wall ball

Thursday – FIT Class

1,2,3,4,5,6-6,5,4,3,2,1 (12 minutes to go as far as you can)

PVC pass throughs with push up and dip

V-up

10 burpees after each set

1 min rest

2,4,6,8,10-10,8,6,4,2 (12 minutes to go as far as you can)

Turkish get up

dumbell snatch

sit up with weight (turkish sit ups- i used 15# KB in each arm)

10 TRX tricep extension after every set

1 min rest

20,18,16,14,12,10,8,6,4,2  (12 minutes to go as far as you can)

Overhead walking lunges (I used 25# plate)

Russian twist with wall ball

100m run after each set

Friday – Rest day

Saturday –

For time:

50 kettlebell swings (55,35)

50 box jumps (24,20)

400 m run

40-40-400

30-30-400

20-20-400

10-10-400

I got 23:28 rx

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Favorite Workout Music of the Week:

• Five More Hours by Deorro
• Hey Mama by David Guetta ft. Nicki Minaj
• I Don’t Like It, I Love it by Flo Rida
• Want To Want Me by Jason Derulo
• Peanut Butter Jelly by Galantis

Favorite Workout Apparel of the Week:

• Lululemon High Times Pants (I bought 3 pairs because I love them so damn much!)
• Athleta Ambassador Tank
• Splits59 Ashby Tanks (I have 7 colors now, they are just the comfiest!)
• CrossFit Nanos in white