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Last Week in Workouts // W37

September 10, 2018
AUTHOR: Emilie
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I’m going to try this new thing where I share all the workouts from last week and the macros for those days. I’ve shared before that I haven’t loved where I am physically right now, in part because I can see how backward I’ve come in the last 18 months, but the fact of the matter is I’m still in great shape. I’m still doing tons. Working out is hard. Going to the gym with some semblance of regularity is hard. This is a reminder that I am doing something, even if I’m not doing as much as I’d like to be doing.

Sunday 9/2

I did one hour of Orange Theory. It was an ESP (Endurance Strength Power) Day. (Source) Right now, my base pace is 5.5 mph, my push pace is 7 mph, and my all out is 8 mph, though that changes over the course of the workout.

Macros: 257 C, 107 F, 55 P

Tread block 1:
1 minute push @ 3%
1 minute AO @ 3%
1 minute walking recovery
2 minute push (flat road)
1 minute base
1 minute AO
90 second walking recovery – get to base when you can
Tread block 2:
45 second push @4%
45 second AO @4%
1 minute walking recovery
2 minute push (flat road)
1 minute base
1 minute AO
90 second walking recovery – get to base when you can
Tread block 3:
30 second push @5%
30 second AO @5%
1 minute walking recovery
2 minute push (flat road)
1 minute base
1 minute AO
Floor block 1:
400 meter row (once)
Bench static lunges with weights
Palms to elbows
Floor block 2:
300 meter row (once)
Jump lunges
Plank low row
Floor block 3:
200 meter row (once)
Speed skater lunges
Alligator TRX 🐊

I got:

  • 20 Splat Points
  • 525 Calories
  • 151 Average Heart Rate
  • I spent 47 minutes in green, orange, or red.

Monday 9/3

I took Labor Day off as a rest day!

Macros: 261 C, 92 F, 54 P

Tuesday 9/4

I did 1 hour of Crossfit, doing a birthday WOD for one of the coaches. (Original Workout) I scaled the original WOD to what’s below.

Macros: 109 C, 56 F, 103 P

8 Minute AMRAP
31 Wall Balls at 10 lbs
9 Deadlifts at 75 lbs
4 Thrusters ad 75 lbs
87 Single Unders
2 Minute Rest
8 Minute AMRAP
31 Strict Hanging Knee Raises
9 Deadlifts
4 Thrusters
87 Single Unders
2 Minute Rest
8 Minute AMRAP
31 Hand Release Push Ups
9 Deadlifts
4 Thrusters
87 Single Unders

I got:

  • 1 + 31 Wall Balls + 9 Deadlifts
  • 1 + 16 Hanging Knee Raises
  • 1 + 20 Hand Release Push Ups

Wednesday 9/5

I did an hour of Crossfit. (Original Workout)

Macros: 158 C, 43 F, 86 P

STRENGTH:
Find 1RM Front Squat

CONDITIONING:
2K Row

I got:

  • 145 lbs on my Front Squat
  • 9:06 on the 2K Row

Thursday 9/6

I did an hour of Crossfit and ripped my hands. I wanted to DIE. I hate ripping so much. Ugh. (Original Workout)

Macros: 187 C, 96 F, 81 P

GYMNASTICS:

Death by Kipping Pull Ups

CONDITIONING:

10 Rounds

6 Box Jumps at 20 inches

6 Strict Dumbbell Push Presses at 25 lbs

I got:

  • to round 4 of the Kipping Pull ups before I totally smoked my shoulders and had to scale to ring rows. I felt the blister developing, but there was nothing I could do about it.
  • 15:06 on the scaled WOD. It was supposed to have snatches, but I ripped warming up the snatches and decided to pass.

Friday 9/7

Since my rip was still fresh, I took the day off.

Macros: 183 C, 60 F, 119 P

Saturday 9/8

I did an Orange Theory class, but got into a fight with my monitor and it won. (Source) It was a strength day.

Macros: 187 C, 65 F, 83 P

Tread block 1 
1 min push(flat road)
1 minute base (flat road)
1 minute base 5%
1 minute base flat road
90 push flat road
30 second AO
Walking Recovery
Tread block 2
1 min push(flat road)
1 minute base (flat road)
1 minute base 5%
1 minute base 4%
1 minute base flat road
1 minute push flat road
30 second AO
Walking Recovery
Tread block 3
1 min push(flat road)
1 minute base (flat road)
1 minute base 5%
1 minute base 4%
1 minute base 3%
1 minute base flat road
30 second push flat road
30 second AO
Floor block 1 – Reps 10/6/10/6 THEN Row for distance
Side lunge bicep curl (total)
Plank low rows (total)
Floor block 2 – Reps 10/6/10/6 THEN Row for distance
Deadlifts
Bench jacks – new exercise
Floor block 3 – Reps 10/6/10/6 THEN Row for distance
Bench backwards lunge
16 bicycles

Reflection

This was a good week. I got a solid number of workouts in. My macros were all over the place, but this week I’m really focusing on hitting my protein target. Except for that hand tear, I’m pretty pleased.

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Emilie is a data engineer by day and lifestyle blogger by night. A Jersey girl at heart, she is currently living in her fifth home in three years, Savannah, GA with her college sweetheart. She’s learned the hard way that home is wherever the Army sends them. She enjoys eating food, cuddling with her dog, and binge watching HGTV.