Weekly Workouts + What I Ate in a Day

Good morning from La Jolla, CA! I’m out here in Southern California soaking up just a tiny bit of sunshine in the afternoon. We’ve had lots of fog here until about 4pm, which hasn’t helped with the sight seeing much. Yesterday we went kayaking and barely saw a fish. I did see lots of birds pooping, though! Winning! Anywho, I’m over here finding out all the best places to go and best things to see while in San Diego so I can tell you all about it on the blog next week! Stay tuned!

I hope your week is going well and you’re as excited as I am about the CrossFit open finally coming to a close this week! Woooohooooooo! No more pushing the weight harder than I’d like to or making my hands raw. No thank you. This past week I had to do 2 of the open workouts in the same week since I was out of town and I can definitely say that my back and hamstrings are pretty damn sore. I don’t ever go that heavy on deadlifts, unless it is the strength portion of a workout. So I’m very happy for the open to end and for workouts at our gym to go back to normal!

Well I’ve got to get moving today, but before I let you go, just a quick reminder to stay motivated. We haven’t really talked about that in a while, but it’s still something that should always be on the mind in some way. It’s so easy to skip a workout and it’s so easy for one workout to turn into many, but it’s important to remember why you set your goals in the first place and what will help you continue to accomplish them. Rome was not built in a day and the same goes for you. If you continue to strive every day for your goals, if you are able to reminder yourself of what you want, and if you can take at least one step every day, you’ll be just a little closer to your goal. You are the only person who can hold yourself back and the same goes for pushing yourself forward. Remind yourself of your goals today and make a list of how you are going to accomplish them. Sometimes just a small reminder will keep you on track to a healthier and happier you!

Sunday – Workout with Cassy at hotel gym – see video here

6 rounds:

20 total side skater jumps

10 burpees

20 total jumping lunges

10 burpee pops

I’m really not sure how long this took to finish. I turned my timer on in my phone then noticed in 102 hours later…

Monday – CrossFit Broadway Class – CrossFit Open 17.3

Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups and 6 squat snatches (95/65)

Then, 3 rounds of: 7 chest-to-bar pull-ups and 5 squat snatches (135/95)

Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups and 4 squat snatches (185/135)

*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups and 3 squat snatches (225/155)

*Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups and 2 squat snatches (245/175)

*Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups and 1 squat snatch 265 / 185

*If all reps are completed, time cap extends by 4 minutes.

I got through 80 reps – finished the snatches at 95#

Tuesday – Orange Theory Class

Wednesday – FIT on Broadway Class

10 Minute Warm-up then FIT Test: 500m Row For Time

24 Minutes:

#1 Every Minute On The Minute for 6 minutes – 10 Air squats + 10 Burpees

#2 Every 2 Minutes for 6 minutes – 200m run and 15 KB sumo deadlifts 70/55#

#3 Every Minute On The Minute for 6 minutes – 13/11 Cal Row

#4 Every 2 Minutes for 6 minutes – 20 Wall balls 20/14# and 15 WB sit-ups 20/14#

Retest 500m Row

Thursday – Orange Theory Class

Friday – CrossFit Broadway Class – CrossFit Open 17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 225/155 lb.

55 wall-ball shots, 20/14 lb. ball to 10’/9′ target

55-calorie row

55 handstand push-ups

I got 195 reps (through 30 handstand push ups)

Saturday – Rest day – Travel to San Diego

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Free Travel Workout:

800m run

5 rounds of:

8 DB man makers

8 burpees

8 heavy DB thrusters

8 star jumps

finish w/ 800m run

On Sale Activewear:

Adidas Sports Bra (33% off)

Zella No Show Socks (40% off)

Under Amour Leggings (25% off)

lululemon High Times Pants (20% off)

Athleta Tank Top (20% off)

What I Ate in a Day:

I started my morning off at 5:30am with a cup of coffee with some heavy cream, liquid stevia, and a tablespoon of collagen. (you can see my collagen favorites here).

Around 9, I had brunch at Devil’s Food with a friend. I got an almond milk latte but didn’t finish it since it got cold pretty quickly. Then I ordered the duck hash that had peppers, onion, potatoes, kale, duck confit and an egg on top. I ate it all except half of the egg (eggs make my skin break out so I try to not eat them too often).

Around 1, I had lunch that was pretty much leftovers. The leftovers included leftover ground taco meat along with some green beans and butternut squash, and I added some random salad greens and some thai peanut smoked salmon that I picked up at Whole Foods.

Before I headed to the gym for a workout, I ate 1 dolma (found them at Whole Foods) then drank 1/2 a Bonafide Provisions carrot bone broth drink.

After my workout, I drank the rest of the bone broth drink. After coaching for an hour, I ate a peanut chocolate chip larabar.

Once I got home around 8, I started dinner. While I made dinner, I had a handful of Simple Mills almond flour crackers then I had dinner which was a Butcher Box sirloin steak (discount for PaleOMG readers coming the first week of April!) with roasted brussels sprouts and baby potatoes topped with goat cheese.

After dinner, I had 1 piece of Taza Maple Pecan Chocolate!

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