Weekly Workouts

Let’s talk about something. Let’s talk about not giving up. People love to give up. Give up on their relationships, friendships, workouts, diets. Whatever. It’s just easier to give up on things then to follow through with them. But honestly, nothing worth having comes instantly. Relationships take work, diet takes work, and workouts, well, take work. I’ve been doing CrossFit for 6 years. 6 years of my body changing, 6 years of seeing progression then seeing fallbacks, 6 years of struggling and hating and loving every workout, all at the same time. Years back, when I didn’t like what I was getting out of my workout, I could have given up and moved on. I could have said that obviously CrossFit wasn’t for me and I could have quit. But I didn’t. I kept at it, I changed my attitude, and over time, I’ve seen my body change, my happiness change, and my life change.

It’s taken me SIX years of hard, hard work to get to a happier, more comfortable point in my life. Six. Being happy in my skin didn’t come over night, it’s taken quite some time to get here. But because I stuck with what I knew was good for me, what I knew was healthy, I’ve been able to get to my happiest point yet. So this little ramble on is just about not giving up. Getting healthier, losing weight, gaining weight, becoming happier: none of those things will come overnight. They will take time and you need to remember that. Just because you don’t like what you see or what is happening today, doesn’t mean it won’t pay off in the long run. Keep working, keeping reaching, keep trying, and keep smiling. Hard work always pays off in the end, always.

Now let’s workout!

Sunday – Open gym workout

“Jack” – 20 Minute AMRAP:

10 push press (115/75)

10 KB Swings (55/35)

10 box jumps (24/20)

I got 10 rounds + 4 reps rx

Monday and Tuesday – Rest Days

Wednesday – CrossFit Class – After taking 2 days off of working out, I felt absolutely awesome. A few years ago, I would have hated myself for taking 2 days off. And honestly, I would never take that much time off. But over time, I’ve learned to listen to my body and give it what it wants. If it wants a couple days off, that’s what I’ll give it. And when I went back to working out, I felt better than ever. I was happy to be there and happy to workout again. Refreshed, if you will. Ok, something you need to understand about this workout is that it’s close to impossible. Us coaches chose what numbers everyone should start at and if that person didn’t have at least 10 seconds rest every minute, they would drop down. So I stuck with 9 reps of each movement for 6-7 minutes, then I had to drop down to 8 reps of both wall balls and burpees every minute and I stuck with that until the very end. It’s a mind f*ck workout. As soon as your mind tells you that you can’t, you won’t. So you have to fight through it and tell yourself you can. Do this workout and don’t give up. Prove to yourself that you can do something you put your mind to. (most people were finishing with 5 reps of each, but you can do more than that, do it.)

10 min AMRAP Of: 7 Strict Pull Ups, 7 Strict HSPU, 70m KB Carry (2 x 70/55) – I got 4 rounds + 3 reps using 45# KB

Then EMOM for 18 minutes: 10 Wall Ball and 10 Burpees – I finished with 8 wall balls and 8 burpees

Thursday – CrossFit Class – After taking a couple rest days off in a row, I seriously felt SO good. My heaviest PR for snatch was years ago when I was competing in CrossFit Regionals and hit 145#. I will never hit that again because I don’t train like that anymore. So I was super pumped to hit 127# that day, being that I don’t train nearly as much as I used to. Glad to see that continuing working out on a daily basis still pays off in other ways!

EMOM for 8 minutes: High Hang Snatch + Hang Snatch. Start at 60% and build slowly. – I worked up to 100#

EMOM x 6: 1 Snatch. Adding. – I finished at 127#

Then For Time: (15 min Time Cap)

600m Run

30 Alt 1 Arm DB Snatch (heavy!)

600m Run

30 Front Squats (155/105)

I finished in 11:18 using 40#DB and 85# squats

Friday – CrossFit Class

Bench Press: 5 sets of Max Reps (Men = Body Weight / Woman =  3/4 Body Weight). For Total Reps. – I got 35 reps at 85#

Between Sets: 30 sec L-Sit. (16 mins) – I held for 30 seconds every time, putting my legs out straight and bending them when needed

Then As Far As Possible in 12 mins:

25 Double Unders – 10 Pull Ups – 2 Clusters (185/125)

25 Double Unders – 10 Pull Ups – 4 Clusters (185/125)

25 Double Unders – 10 Pull Ups – 6 Clusters (185/125)

etc……….

I finished the round of 10 clusters and got 38 reps using 85#

Saturday – Partner CrossFit Class

12 minute AMRAP: 10 deadlift (225/155) and 10 box jumps (24/20) – We got 12+ 2

4 minute rest

12 minute AMRAP: 10 calorie row and 15 wall balls – We got 9 rounds

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Hotel Gym or At Home Workout:

As far as possible in 20 minutes:

5-10-15-20-25…etc.

Burpees

Handstand Push ups (pike push ups or regular push ups)

Tuck Jumps

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Favorite Workout Music Right Now:

Victorious by Panic! At The Disco

Hide Away by Daya

Focus by Ariana Grande

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Favorite Workout Attire Right Now!

Plush Hoodie

Nike Knit Sneakers (over 20% off)

Red & Orange Leggings (33% off)

Water Resistant Hooded Jacket (40% off)

My Favorite Workout Tank (33% off)

Purple & Graphite Leggings (30% off)