A recap of my weekly workouts from the previous week.
Happy Monday! Hope everyone had a great weekend. We celebrated a friend’s birthday, watched 2 friends in a local CrossFit comp (they got 2nd!), and went over to our friend’s pool. Overall a very successful weekend.
Last weekend started off rough. If you read my workout recap last week, I touched a little bit on alcohol. I was pretty hungover on Sunday and didn’t get much accomplished that day. I was planning on working out and it never happened. Now every once an awhile that is gonna happen. No one is perfect and as human beings we want to have fun and live life. The important thing is to have fun and then get back on track. Especially if you have some goals in mind. While I laid on the couch all day Sunday I could have let my diet go and indulged in all the things I wanted. Hello french fries, chips, queso, and pizza. I want all the carbs and greasy things when I am hungover. Anyone else?
I made sure I stuck to my normal eating habits though and ate eggs, lean protein, complex carbs, fruit, and veggies. While it definitely wasn’t what I really wanted, it made for a much better start to the week. I didn’t feel bloated waking up on Monday and my workout felt good because I fueled my body right the day before.
I think it’s important to have fun and let go every once in while. It’s not only good for us physically, but for us mentally. But once we do, I think it’s important to get back on track. I know it’s hard, but getting back into the swing of your usual routine and eating habits makes those off tracks days not spiral into 2-3 days. And it makes those off track days not so detrimental to your goals.
Sunday – rest day – too hungover to workout
Monday – CrossFit City Limits workout
work up to 85% of 1RM squat clean
12:00 AMRAP
25 toes to bar
50 double unders
15 squat cleans (225/155/70% of 1RM)
I got 2+50 DU using 90#
Tuesday – CrossFit City Limits workout
21-15-9
shoulder to overhead (135/95/50% of 1RM push press)
chest to bar pull-ups
I finished in 7:07 using 75#
Wednesday – CrossFit City Limits workout
Partner WOD
2 RFT
20 deadlifts (275/205/60% of 1RM)
20 handstand push-ups
60 front squats (95/65/30% of 1RM)
*EMOM both partners perform 4 burpees
We finished in 9:29 using 135# and 55# – I should of went heavier
Thursday – rest day
Friday – CrossFit City Limits workout
20:00 AMRAP
10 squat cleans (DBs or KBs – 45/30)
15 pull-ups
20 box jumps (24/20)
I got 6+5 cleans using 25# DBs
Saturday – CrossFit City Limits open gym
Tabata mash-up
assault bike calories
push-ups
d-ball cleans (50)
I have no idea what I got, it was too hard to keep track out. I think I averaged about 5 calories on the bike, 10 push-ups, and 5-6 cleans. We only had a slam ball so we used that. The way the mash-up works is you do rotate between all the movements…so 20 seconds of assault bike, 10 second rest, 20 seconds of the push-ups, 10 seconds rest, 20 seconds cleans, 10 second rest…8 times through.
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