HAPPY MONDAAAAAAY! I have a major case of the Mondays right now. Hence why this blog post is coming to you so late. After waking up at 5am and f*cking up my coffee…meaning I took a sip of watered milk and sugar…I’ve been a space case every since. But it’s time to own this Monday. Time to make a ton of recipes, get my workout on and clean this house up from the weekend! Remember, you create your own destiny. So even though Monday may blow big balls, you can still turn it around. Make it your own!
This weeks workouts weren’t too bad, mostly because I had a cold that had me glued to the couch for 2 days straight. So once I was back in the gym, I took my time with pushing it very hard. But Fridays workout, the CrossFit Open 16.2 workout, was the hardest I could push it. I was so pumped with how far I got since I’m not nearly as strong as I used to be. I got 3 squat cleans in at 145# which I was pumped about since my max is around 155#. If you have no idea what the hell I’m talking about, you can learn all about CrossFit and the CrossFit Open here!
Now let’s get to working out!!
Sunday – Workout by myself
Every 90 seconds for 9 sets: Hang snatch into full snatch into overhead squat – see video here – I got to 110#
14 min AMRAP Of:
7 Power Snatch (155/105)
40 Wall Ball
80 Double Unders
I got 3 rounds using 85#
Monday – Sick in Bed Day
Tuesday – Sick in Bed Day
Wednesday – CrossFit Class
Push Press: 5 x 3 Adding. 5 sec Pause OH Each Rep! (12 mins) – I got to 115#
30 sec L-Sit between each set.
7 min AMRAP Of:
5 Muscle Ups or 8 Burpee Pull Ups and 300m Row
I got 3+ 1 doing burpee pull ups
– 3 min REST THEN –
7 min AMRAP Of:
10 Thrusters (115/75) and 200m Run
I got 4+6 using 55#
Thursday – CrossFit Class
Back Squats: 3 x 7 @ 70-75 % (12 mins) – I used 135# – see squats here
16 min AMRAP Of:
1000m Row
12 Power Snatch (135/95)
800m Run
I got 1 round + 1000m row and 8 power snatch using 75#
Friday – CrossFit Class
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
I got 256 reps rx
Saturday – Red Rocks Workout
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Hotel Gym Workout:
7 rounds for time:
17 lying leg raises
14 alternating weight dumbbell lunges (dumbbell in each hand)
11 burpees
9 pike push ups
On Sale Fitness Apparel:
Way to make Monday your bitch. I was in the same boat – sucky morning but determined to turn the day around. One healthy lunch and great strength workout later and I dare say I’m actually enjoying this Monday.
The Red Rocks workout looks intense. Love it (and way jealous)!
Wow I didn’t realize just how gorgeous Red Rocks Amphitheater was! I’d be out there every week!
The Red Rocks Ampitheater workout looks insane!
I woke up with a cold on Friday! I was legit mad about it. I pushed 16.2 until Sunday and I could not get any consecutive dubs :/ I redid it this morning, still not over my cold completely and I actually did worse. After feeling so happy about my 16.1 performance, 16.2 gave me the smack down!
16.2! The first time I did it I got 10 squat cleans at 115# and I re-did it and got through the second round and managed to make it to the 145# squat cleans.. Couldn’t get any of the cleans though. But I added 78 reps to my score! 253! So exciting
your workouts are inspirational and terrifying at the same time. i want to try some of these things, but i don’t attend classes at a box so i’m afraid to do half this shit by myself, ha!
i wouldn’t recommend doing barbell work for the first time without a coach, those movements are pretty challenging to learn safely on your own! but that’s why i share lots of body weight workouts for people to try by themselves!