Weekly Workouts Recap + 2017 Fitness Goals

A recap of my weekly workouts from the previous week.

Happy New Year!! I hope everyone had a fun and safe holiday! Our good friends had a small party and it was so fun! I def had a few too many drinks, but hey, it’s the start of a new year. We played drinking games, regular games, had a bonfire, wrote down things to forget about in 2016 and burned them in the fire, and who knows what else. It was def a good night!

A new year usually means a new time to set new goals and intentions. While I def believe in having goals to reach, I don’t think a new year has to be the start of it. If you want to accomplish something, it shouldn’t matter want time of the year it is. Make it a priority and go after it. You are the only one stopping yourself. We all have setbacks and struggles, but if you are passionate enough about something, it will show.

Since it is the new year though and a time where we can set new goals and intentions, I will write down a few of my fitness ones to hold myself accountable.

1. butterfly pull-ups – I had them for a bit, but then stopped working on it. If I practice, I know I can do them consistently.
2. bounding box jumps – I can do about 20 but get too tired after that. I want to be able to do them consistently.
3. muscle up – this has been on my accomplish list for probably about 3 year. This is the year I’m gonna get one.
4. triathlons – I want to do another one and get more into biking and swimming.
5. clean more than body weight – should be pretty easy for me to accomplish as I have been at the 120-125 mark for years. I just want to get into the 130s.

That is it for right now. Nothing too crazy but things I know I will be able to accomplish if I work at them. What are some of your fitness goals for 2017 if you have any?

Sunday – Christmas/rest day

Monday – CrossFit City Limits workout

32:00 cap

800m row
30 KB swings (70/53)
30 pull-ups
30 assault bike calories
30 box jumps (24/20)
30 wallballs (20/14)
30 AB calories
30 box jumps
30 wallballs
800m row
30 KB swings
30 pull-ups

Workout from hell. The second row is literally death. My body just wouldn’t go faster. We capped it at 32 mins and I finished with 15 pull-ups (the last movement).

Tuesday – CrossFit City Limits workout

[email protected]%, [email protected]%, 3×[email protected]% back squat

3 rounds for time:
400m run
12 push jerks (155/105)
15 toes 2 bar

I finished in 13:55 using 85#

Wednesday – CrossFit City Limits workout

clean: 3 x ([email protected]%, [email protected]%, [email protected]%)

for reps:
3:00 AMRAP
buy In: 75 double unders
15 deadlifts (185/135)
15 lateral burpees
3:00 REST
3:00 AMRAP
buy In: 75 double unders
10 deadlifts (225/155)
10 lateral burpees
3:00 REST
3:00 AMRAP
buy In: 75 double unders
5 deadlifts (275/185)
5 lateral burpees

I finished with 88 reps (41+27+20) using 125/145/165

Thursday – CrossFit City Limits workout

20:00 AMRAP
10 power snatches (95/65)
10 jumping lunges
10 chest 2 bar pull-ups
10 thrusters
10 box jumps (24/20)

I got 5 + 6 jumping lunges doing 65# and kipping pull-ups

Friday – CrossFit City Limits workout

18:00 EMOM
25 Russian KB swings (70/53)
15/12 assault bike cals
max calorie row
*score is max calories

I finished with 69 (13+12+12+11+9+12) calories RXish. I say RXish because I was fine for the first 4 rounds and then after that it went downhill. I didn’t get 12 calories on the bike on the 5th round and then the 6th round I think I only got 20 KB swings and not all the calories on the bike again. Shit got hard real fast.

Saturday – rest day

Let me know your goals so we can hold ourselves accountable!