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Last Two Weeks in Workouts // W39 & W40

October 1, 2018
AUTHOR: Emilie
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In this week’s installment of workouts, I’d like to remind you that this is real life. I am far from perfect, but this is what the reality of life looks like. Spending a week on vacation, followed by a week at three (!!!) conferences means that some things fall to the back burner. That is true for answering emails, reading for pleasure, and getting a workout in. It would have been easy to try to completely call this time a wash, but I’m glad I was able to at least get these three workouts in.

Sunday 9/16

This Sunday was a strength day. (Workout Source)

Tread block 1:

  • 1 min push 3% incline
  • 1 min base
  • 1 min push 2% incline
  • 1 min base
  • 1 min all out

Tread block 2:

  • 1 min push 4% incline
  • 1 min base
  • 1 min push 3% incline
  • 1 min base
  • 1 min all out 2 % incline

Tread block 3:

  • 1 min push 5% incline
  • 1 min base
  • 1 min push 4% incline
  • 1 min base
  • 1 min all out 3% incline

Tread block 4:

  • 1 min base 5% incline
  • 1 min push 3% incline
  • 30 seconds all out

Floor block:

There are six exercises, but split up into groups of two repeated twice, followed by 300m row. If you finish the full set, you just go back and complete the exercises in order – no repeat, no row.

  • Single arm neutral grip step up – 8 each & Split stance single arm high row – 8 each
  • Suitcase squat – 8 each & Hip hinge single arm low row – 8 each
  • Biceps curl – 8 each & Plank low row – 16 total
  • Core Blast (2.5 min)

I got:

  • 13 splat points
  • 437 Calories
  • 144 Avg HR

Thursday 9/20

I dropped-in to Crossfit Mile Zero while in Key West. (Workout Source)

Metcon (AMRAP – Reps)

3 Rounds for Total Reps

  • 90 Seconds Max Inverted Barbell Row
  • 1 Minute Rest
  • 90 Seconds Max Hand Release Push-Ups
  • 1 Minute Rest
  • 90 Seconds Max Rep Burpees
  • 1 Minute Rest
  • 90 Seconds of Max Calorie Row
  • 1 Minute Rest

I got:

  • 224 Reps

Friday 9/21

I dropped-in to Crossfit Mile Zero while in Key West. (Workout Source)

Warm-up (No Measure)



Back Squat – 4 x 10 at 55 lbs
Front Squat – 4 x 10 at 45 lbs
Overhead Squat – 4 x 10 at 35 lbs


My goal for these two weeks was to not undo all the progress I’ve been making lately- in gains, in strength, but also in mindset. It’s like my head has finally warmed up to the idea of going to the gym regularly when I throw myself my own curveball, making it hard to be diligent. And, frankly, this update doesn’t paint the whole picture. It doesn’t include the 5+ miles that I walked on Tuesday. It doesn’t include the tons of walking I did around Key West. It doesn’t include the half-mile hike it was from the conference to my hotel room in the second week. It is, though, the cut-and-dry metrics of whether or not I worked out, and that’s what this is capturing.

Looking Forward

As I type this the hair dries on my head from my post-workout shower. It is Monday, and I am back at my routine. I am already excited at what diligence, routine, and slow progress can do. This week will be overwhelming with the sheer quantity of things that need to get done, but putting my workouts at the beginning of the day will allow me to prioritize them before life gets hectic.


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