Weekly Workouts Recap

A recap of my weekly workouts from the previous week.

Holy heck. I haven’t been this sore in a long time. Heavy front squats and then 100 pistols the next day…not a good recipe. Then I decided to so some GHD sit-ups, which I haven’t done in forever, and that was icing on the cake. If you do CrossFit, remember when you first started and you were sore pretty much all the time? That is how I felt last week. I felt better after taking a rest day, but man I was struggling for a few days. It felt good to get that feeling back.

I know I kind of said this last week, but I think I’m finally in my grove again. I am starting to work out in the mornings again and have been really enjoying it. For a long time, I always worked out in the morning. I had a corporate job and I never felt like going to the gym after work, so mornings it was. Well I got out of the routine for a couple years and now I am back in it and it has been helping so much.

Working out in the morning starts my day off right. I feel good that I already got in some movement and then I don’t have to worry about fitting in a workout later in the day. I think it also sets you up for good decisions. I’m not one to binge on unhealthy things anymore, but I feel that when I workout in the morning, I want to eat healthier throughout the day, or at least at breakfast. You need to properly refuel if you want to get stronger and leaner. While I’m all about balance and love some pancakes, I’ve been making a green protein smoothie (similar to this) after my workouts and feel great. I make sure it has carbs, protein, and some healthy fats to keep me full. I look forward to it every morning and makes me feel energized.

If you are struggling with finding some motivation, try working out in the morning. Schedule your class the night before that way you have to get up and go. It might be a struggle at first, but after you get it done, you’ll feel 100x better!

Weekly Workouts

Sunday – rest day

Monday – CrossFit City Limits

front squat
1 x 10 (97% of 10RM)

12:00 AMRAP
5 chest 2 bar pull-ups
8 overhead lunges*

*overhead lunges rounds 1-3: (75/55/30% 1 RM OHS)
rounds 4-6: (95/65/35%)
rounds 6+: (115/80/45%)

I got 8 + 3 pull-ups doing regular pull-ups and worked up to 112# in my front squat.

Tuesday – CrossFit City Limits

5 rounds:
:30 jump rope
:15 rest
:30 pull-up practice
:15 rest

5 rounds for time:
20 alternating single arm DB/KB strict press (35/25)
20 alternating pistols

I finished in 13:15 using 20#

Wednesday – CrossFit City Limits

5 rounds for distance:
3:00 row
6:00 rest

I did the assault bike and got 37, 38, 37, 37, and 36 cals. It was HARD.

Thursday – rest day

Friday – track workout

4 x 600m
8 x 200m
4 x 100m

Saturday – long run

7 miles at 8:10 pace – little slower than last week, but I didn’t have to stop this time!