Weekly Workouts + What I Ate in a Day

Since summer has ended and winter hasn’t quite begun, I’ve seen a pretty large influx of people back in the gym, which is awesome! And it’s the perfect time to get back on track and back to feeling your best, even when baggy clothes and covering up is in season. But you know what never goes out of season?

1. Your body.
2. Feeling your best.
3. Working towards your future.

So often people use the New Year as a time to start a new program, but why not just start now? Today. This very minute! Every single day we just keep getting older and losing time so why wait a couple more months when you can get going now? Sure, the holidays are coming and it’s harder to stick with your goals, but it IS still possible. I’ve eaten paleo/gluten free and I’ve done CrossFit for over 6 years now. That means I’ve been through 6 holiday seasons where there is sh*tty food and traveling and no gym and tough decisions to be made, but I’ve still made it through. And that’s because I set my goals and standards before New Years. The holidays are challenging, but if you hold yourself to a higher standard, if you set your goals and don’t waver, and if you decide your health is most important, than you’ll be able to make the best decisions during the holiday season. You’ll make it work.

The holidays don’t control your goals, YOU do. You control what you eat, you control what workout you do when gym times are limited, and you control how you perceive the challenges put in front of you. Remember, health is long term. It’s not a cleanse or just a 1 month challenge or a new resolution – it’s forever. And if you start setting your goals right now and start getting after them, you won’t have to start a New Year’s resolution. You won’t have to start back up at the gym because you’ve already been doing it. So start now! Start today! Don’t let worries or stressful environments (aka the holidays) slow you down or stop your progress. YOU are in control and YOU set the standard of your own healthy choices. Now go kick some ass at life!

Sunday – Open gym workout with my husband

20 minute as many rounds as possible:

250m row

10 hang power cleans

10 front squats

200m run

10 box jumps

Then 3 sets of 10/10 barbell one legged deadlifts using 85#

Monday –  CrossFit Broadway Class

5 Rounds With Heaps Of Purpose: (17 min Time Cap)

10 Strict handstand push ups – deficit if needed.

10 Strict Chest to Bar Pull Ups

15 Double Kettlebell Russian Swings (2 x 55/35)

I finished in 15:30 using 1 ab mat for my HSPU, doing 7 strict pull ups and using 2×35#kb

Then 9 min As Many Rounds As Possible Of:

30 Hang Power Cleans (155/105)

60 Wall Ball

120 Double Unders

I got 1 + 60 reps using 85#

Tuesday – CrossFit Broadway Class

Clean & Jerk – squat clean into split jerk: (18 mins)

2 x 2 @ 70% – 100#

2 x 2 @ 75% – 107#

3 x 1 @ 80% – 115#

3 x 1 @ 85% – 125#

Then For Time: (10 min time cap)

1000m Row

30 Toes To Bar

15 Clean & Jerk (power clean into push jerk – 185/125)

I finished in 7:52 using 95#

Wednesday –  CrossFit Broadway Class

Back Squats; 5 x 2. All sets at 90% (18 mins) – 165#

Then 21-15-9 Reps For Time Of: (10 min time cap) – video here

Deadlift (255/175)

Burpee Box Overs (24/20)

I finished in 5:44 at 135#

Thursday – Rest day

Friday –  CrossFit Broadway Class

20 mins Moving With Purpose:

8 Strict Press. Adding every round trying to find a 8 Rep Max

8 & 8 Single Leg Deads @ 40-45% of 1 Rep Max Deadlift

100m Farmers Carry (2 x 70/55)

I finished with 4 rounds with 70# strict press, 90# deadlift and 2×35# carries

Then 7 min Clock: video here

470m Run

then as many rounds as possible of:

10 Front Squats (135/95)

15 hand release push ups

I got 3+9 using 85#

Saturday –  CrossFit Broadway Class

20 Deadlifts (275/185) – Run 400m

20 KB swings (70/53) – Run 400m

20 Overhead Squats (115/75) – Run 400m

20 Burpees – Run 400m

20 Pullups (Chest to Bar) – Run 400m

20 Box jumps (24/20) – Run 400m

20 Squat Cleans (135/95) – Run 400m

I finished in 25:47 using 125#, 35#, 65#, 85#

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Free Travel Workout:

18 Minute As Many Rounds As Possible:

10 dumbbell front squats – 10 hand release push ups – 10 box jumps

12-12-12

14-14-14

going up by 2’s until that 18 minutes is over

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Nike Legendary Tights (25% Off!)

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What I Ate in a Day:

I woke up around 6:30am and made my normal cup of coffee with a splash of heavy cream and some stevia extract.

About an hour later, I heated up a bowl of Simone’s potato chorizo soup from her new cookbook Paleo Soups & Stews leftover from the night before. It’s so bomb!

After working in the morning, I got stuck in my office while the rug cleaner guy came through. And while I was in there for a while, I got hungry. Luckily a coconut butter packet sat right there on my desk waiting to be snacked on!

After the guy left, I heated up a slice of my pizza spaghetti pie with some Jackson’s Honest sweet potato chips on the side!

Later in the after, I was craving something before the gym so I made a protein shake with frozen banana, almond milk, protein powder, great lakes collagen, and cold brew coffee then snacked on a couple tablespoons of gluten free granola!

After working out and coaching, I snacked on 4-5 larabar bites while I headed home.

While I made dinner, I ate 1/2 of a leftover tiny gluten free banana bread (I grabbed it at a restaurant nearby the day before and had eaten half of it) and a handful of sweet potato chips. Then dinner was a chorizo taco with Siete Foods cassava coconut tortilla with Primal Kitchen Chipotle Lime Mayo with cilantro and goat cheese then had some extra chorizo on the side.

Then I ate a paleo lemon cookie for dessert!