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Last Week in Workouts // W38

September 17, 2018
AUTHOR: Emilie
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For the second week in a row, I’m sharing my week in workouts. This is insight into real life workouts for a regular unathletic person. It’s important to remember that doing something is usually better than doing nothing. It doesn’t have to be perfect.

Sunday 9/9

Macros: 65P, 222 C, 54 F, 1634

I went to Orange Theory on Sunday for a very confusing power day. (Workout Source)

Tread Block 1

  • 90 sec row for distance

Floor Block 1

  • 30 sec full thruster
  • 30 sec burpees
  • 30 sec sit-ups

Tread Block 2: 6 min.

  • 1 min push
  • 1 min all out
  • 1 min walking recovery
  • 1 min push
  • 1 min base
  • 1 min all out

Floor Block 2: 6 min

  • 5 dumbbell snatches, each arm
  • 10 TRX pull-ups
  • 16 scissor kicks

Tread & Floor Block 3:

  • 90 sec row for distance and same floor

Tread Block 4: 6 min

  • 1 min push
  • 1 min all out
  • 1 min walking recovery
  • 1 min push
  • 1 min base
  • 1 min all out

Floor Block 4:

  • 10 each lateral step ups
  • 10 Superman

Tread & Floor Block 5:

  • 90 sec row for distance and same floor

I got:

  • 17 Splat Points
  • 529 Calories
  • Avg HR of 152

Monday 9/10

5:30 PM Crossfit (Workout Source)

Macros: 141 P, 124 C, 60 F, 1600

STRENGTH:

  • Overhead Squat 5-5-5-5-5 : 55 lbs, 60 lbs, 65 lbs, 70 lbs, and 75 lbs

CONDITIONING:

12 Minute AMRAP

  • 2 Hang Power Cleans at 65 lbs
  • 4 Front Rack Lunges at 65 lbs
  • 6 Burpees over the Bar

I got: 9+3

Tuesday 9/11

Macros: 114P, 148C, 64F, 1624

6:30 AM Crossfit (Workout Source)

9/11 Tribute WOD

Buy In:  2001m Row

Then…

2 Rounds

  • 11 Jumping Pull Ups
  • 11 Power Snatches at 55 lb
  • 11 Box Jumps at 20 inches
  • 11 Back Squats at 55 lbs
  • 11 Strict Hanging Knee Raises
  • 11 Push Press es at 55 lb
  • 11 American Kettlebell Swings at 35 lbs
  • 11 Sumo Deadlift High Pulls at 55 lbs
  • 11 Goblet Squats at 35 lbs

I finished in: 31:01

Wednesday 9/12

Macros: 94P, 198C, 45 F, 1573

6:30 AM Crossfit (Workout Source)

STRENGTH:

  • 12 Minutes to establish a 3RM Deadlift; I ended at 205 lbs

CONDITIONING:

  • 21 Deadlifts at 135 lbs
  • 7 Box Dips
  • 7 Dumbbell Strict Presses at 35 lbs
  • 7 Hand Release Push Ups
  • 15 Deadlifts at 135 lbs
  • 5 Box Dips
  • 5 Dumbbell Strict Presses at 35 lbs
  • 5 Hand Release Push Ups
  • 9 Deadlifts at 135 lbs
  • 3 Box Dips
  • 3 Dumbbell Strict Presses at 35 lbs
  • 3 Hand Release Push Ups

I finished in 8:30.

Thursday 9/13

Macros: 132P, 169C, 58F, 1726

I took Thursday as a Rest Day 😄

Friday 9/14

Macros: 98P, 217 C, 92F, 2088

I went to 6:30 AM Crossfit. (Workout Source)

STRENGTH:

Strict Press, 3 x 2 at 75 lbs

CONDITIONING:

    • 30 Med Ball Sit Ups at 10 lbs
    • 5 Ring Rows
    • 200m Run
    • 30 Strict Hanging Knee Raises
    • 5 Ring Rows
    • 200m Run
    • 30 Med Ball Sit Ups at 10 lbs
    • 5 Ring Rows
    • 200m Run

I finished in: 9:45.

Saturday 9/15

Macros: 132P, 165C, 79F, 1899

I went to another very confusing Orange Theory workout, but this time an endurance workout. (Workout Source)

A little bit unusual template: Partner A is pacing on the treads while partner B is doing exercises on the floor. When tagged, partner B starts pacing on a rower, and partner A does the floor exercises until tagged, then partner B continues exercises where they left off.

Floor Block 1: 13 min

  • 10 Full Burpees
  • 10 DB Half Squat Swings
  • 10 DB overhead tricep extension
  • 20 Sprinter sit-up
  • 10 DB S/A neutral full thrusters
  • Partner A:
    • Round 1: Run 0.3mi at push pace
    • Round 2: Run 0.25mi at push pace
    • Round 3: Run 0.2mi at push pace
  • Partner B:
    • Round 1: Row 500m
    • Round 2: Row 400m
    • Round 3: Row 300m

Tread Block 1: 6 min

  • 90 sec Push
  • 30 sec All Out
  • 45 sec Walking Recovery
  • 60 sec Push
  • 30 sec All Out
  • 45 sec Walking Recovery
  • 30 sec Push
  • 30 sec All Out
  • SWITCH

Floor Block 2: 6min

  • 10 Squat jacks
  • 10 Reverse Mountain Climbers
  • 10 High plank alt arm reach

Floor Block 3: 13min

Switch Partner A/B and do the first partner block again

I got:

  • 19 Splat Points
  • 530 Calories
  • Avg HR of 147

Reflection

This was a good week of solid workouts. I felt strong. I (mostly) wanted to be in each of my workouts and, even though they were not always fun, I felt accomplished after completing each of them.

Looking Forward

I’m looking forward to vacation but am hoping to not totally derail my progress.

 

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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.