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Good morninggggggg! How ya doing today? Are you completely 100% exhausted from daylight savings? Or was it from a St. Patty’s day weekend? Or just because it’s Monday and Monday’s are the pits? I’m going with Monday is just the pits which is why I feel completely exhausted today. That and I was up at 5am after not sleeping much because I kept waking up COMPLETELY drenched in sweat. Not just a little, literally everywhere. Head to toe sweat. Sweaty clothes, sweaty sheets, sweaty hair. What’s that about? I honestly get it all the time but it’s been a little more intense lately. Do you have an answer for me? Teach me things.
This week was a pretty chill week of workouts. Mostly because I had lots of rest days. The only thing that I decided to push myself in was trying ring muscle ups in a workout. I haven’t done them in a workout in forever but since we were guessing the CrossFit Games workout would have muscle ups in them this week, we scheduled them into our workout. Funny since we did power snatches and ring muscle ups and the Games workout turned out to be bar muscle ups and power snatches. Funny how it always works that way. So I surprised myself twice this week with being able to string together both bar and ring muscle ups! Funny how when we think we can’t do something anymore, we still are able to surprise ourselves! I’m so glad that even when I’ve felt like a workout wasn’t working or that I wasn’t getting the results I wanted in that moment, that I’ve still stuck with it and pushed myself. That gives me the opportunity to still surprise myself later on.
With this upcoming week, don’t forget to remember that it’s not always about the results that day. It’s about the results in a year, in 2 years, in 10 years! The more you stick with things, the more results you will see later on. It’s not about fitting in that one dress or being that one weight by summer; it’s about getting healthier, getting fitter and getting happier with each day, even through the mud and the sticky stuff. Remember: long term goals!
Sunday – Rest Day
Monday – CrossFit Class
Back Squats: 4 x 5. First set at 75%. Add as you go. (14 mins) – I got to 165#
Then 13 min Ladder Of: (3,6,9,12…)
Power Cleans (115/75)
C2B Pull Ups
I got through 15 + 27 reps using 75# and doing regular pull ups
Tuesday – CrossFit Class – See a video of ring muscle ups here!
Every 90 sec for 9 sets (12 mins): 2 Hang Squat Snatch. Hold onto bar!!! 1st set at 65%, add as you go. – I got to 110#
Then For Total Rounds & Reps (continue each round from where you finished)
4 sets of:
3 min AMRAP Of:
3 Muscle Ups / 5 Burpee Pull Ups
6 Power Snatch (135/95)
– 1 min REST THEN BETWEEN ROUNDS –
I got 10 rounds plus 3 reps using 75# and doing 2 ring muscle ups each round
Wednesday – CrossFit Class
21-15-9-6-3 Reps For Time Of: (20 min Time Cap)
Front Squats (195/125)
Bar Facing Burpees
I finished in 14:58 using 95# and 1 ab mat for HSPU
Then Row With A Partner: For Total Calories – 1 person works for a minute, the other rests. 4 sets each (8 mins total). – My partner and I got 152 calories
Thursday – Rest Day
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches (75/55)
3 Bar Muscle-Ups
I got 76 reps with a tiebreaker time of 6:02
Saturday – Rest Day – Bachelorette Party
Body Weight At Home or Hotel Gym Workout:
60 air squats
50 lying leg lifts
40 hand release push ups
30 jumping lunges
20 bench dips
10 v- ups
1 minute rest then 10-20-30-40-50-60
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These Burst Print Leggings (40% off)
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This Nike Tank Top (15% off – 2 fun colors)
This Open Back Long Sleeve Shirt (Only $25 – 4 colors)
These Nike Free Flyknit (15% off – 2 colors)
Oh, Hi! I’m Juli.
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