Weekly Workouts Recap

A recap of my weekly workouts from the previous week.

Happy Monday! Doesn’t really feel like a Monday though does it? Long weekend always throw me off. Last week was a little rough – I got in all of my workouts (except Sunday), but sleep was majorly lacking. If you missed it, we got a puppy last week. He is the sweetest guy ever and we love him so much, but the first couple days were a lot of work. Sleep was pretty much nonexistent.

The first two nights Cashew (that is our pup’s name!) cried all night in his crate. It was the saddest thing ever, but we weren’t going to give in to him. I think I probably got 5-6 hours total the first two nights combined. The next few nights were a lot better as we moved his crate into our bedroom. He started to sleep a lot better, but we still had to get up every couple hours to take him out to go to the bathroom. It was all kind of a blur to be honest.

As much as working out and eating right is important to living a healthy lifestyle, so is sleep. Trying to lean out, gain muscle, or reduce inflammation. Sleep more. Lack of sleep is shown to reduce immune function, increase inflammation, increase cravings, and hinder weight loss or muscle gain. I once read that if you slept less than 7 hours, you shouldn’t train that day. SAY WHAT?! Yeah, that was pretty eye opening for me too.

I strive to get 7-8 hours each night. I’m aiming for over 8, but some nights it’s just hard. I did train last week on less then 7 hours a few days, but did I go my hardest or try to PR? Heck no. One day I opted to sleep in and workout in the evening instead. If you feel tired and have no energy, give yourself some grace. Workout in the evening or just straight up take a day off. You could be counting macros, taking all the supplements, and lifting all the weights, but if you aren’t prioritizing your sleep, it’s going to be an uphill battle.

Weekly Workouts

Sunday – run

Planning on 16 miles, but only did 3.5 miles as my friend hurt her foot.

Monday – CrossFit City Limits

snatch
1 x 2 @ 65%
1 x 2 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
2 x 2 @ 85%

10:00 AMRAP
10 handstand push-ups
16 front rack lunges (96/65/30% 1 RM front squat)

I worked up to 85# in my snatch and finished with 5 + 14 using 65#

Tuesday – Crush Fitness – upper body and endurance day

Wednesday – CrossFit City Limits

5 rounds for time:
800m run
23 back squats (95/65/30%)
13 deadlifts

I finished in 29:48 using 55#

Thursday – rest day

Friday – CrossFit City Limits

3 Rounds for Skill (0:15 Transitions)
1:00 row*
1:00 HSPU kipping practice
1:00 REST

*round 1: high damper 20 s/m
round 2: medium damper 26 s/m
round 3: low damper 32 s/m

12:00 AMRAP
8 push press (135/95/50%)
16 toes 2 bar
32 double unders

I finished with 4 + 12 using 65#

Saturday – home workout

21 hang power cleans
21 front squats
21 push-ups
400m run
15 hang power cleans
15 front squats
15 push-ups
400m run
9 hang power cleans
9 front squats
9 push-ups
400m run

I finished in 14:53 using 65#