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Last Week in Workouts // W41

October 8, 2018
AUTHOR: Emilie
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Again this week, I’m sharing my week in workouts. This is an 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. I shared yesterday that Progress is not a Straight Line. This is me sharing all the ups and downs and bumps in the road.

Sunday 9/30

Macros: 229C, 59F, 54P

Sunday was my last day of vacation. We road tripped from Florida back home and ate shitty. No workouts here.

Monday 10/1

Macros: 89C, 27F, 108P

5:30 AM Crossfit

STRENGTH:

Pull up Negatives, 5 x 3

  • Jumping Pull Up
  • 3 Second Negative

CONDITIONING:

50 Thrusters for Time, 3 Bar Over Burpees EMOM

  • Thrusters at 35 lbs

I finished in 5:47.

Tuesday 10/2

Macros: 152C, 57F, 135P

8:30 AM Crossfit (Workout Source)

STRENGTH:

Bench Press

  • 5 @ 80 lbs
  • 2 @ 85 lbs
  • 5 @ 80 lbs
  • 2 @ 90 lbs
  • 5 @ 80 lbs
  • 2 @ 95 lbs

CONDITIONING:

1 Round

  • 1 Minute ME Calorie Row
  • 1 Minute ME Deadlift (185/135)
  • 1 Minute ME Pull Ups
  • 1 Minute Rest

I got 34 reps.

Wednesday 10/3

Macros: 151C, 85F, 127P

6:30 AM Crossfit (Workout Source)

STRENGTH:

  • 15 Minutes to establish a max effort of this complex:
  • 1 Deadlift + 2 Hang Cleans + 1 Jerk

I hit 125 lbs.

CONDITIONING:

  • 800m Run
  • 25 Dumbbell Strict Press
  • 400m Run
  • 50 SA Kettlebell Swings (30 lbs)
  • 200m Run
  • 75 Ab Mat Sit Ups

I finished in 15:47.

Thursday 10/4

Macros: 88C, 69F, 127P

6:30 AM Crossfit (Workout Source)

STRENGTH:

  • Front Squats: 3 – 3 – 3

I did mine at 125 lbs.

CONDITIONING:

  • 20 Strict Hanging Knee Raises
  • 30 DB Snatches at 25 lbs
  • 40 DB Box Step Overs 20 inches at 25 lbs
  • 30 DB Snatches
  • 20 Strict Hanging Knee Raises

Friday 10/6

Macros: 183C, 81F, 152P

I took a rest day!

Saturday 10/7

Macros: 182C, 95F, 124P

Back to Orange Theory! (Workout Source)

Tread Block 1

  • 1 min push
  • 45 second base
  • 1 minute push at 8%
  • 45 second base
  • 1 minute walk at 10%
  • 30 second AO at 10%
  • WR

Tread Block 2

  • 1 min push
  • 45 second base
  • 1 minute push at 6%
  • 45 second base
  • 1 minute walk at 8%
  • 30 second AO at 8%
  • WR

Tread Block 3

  • 1 min push
  • 45 second base
  • 1 minute push at 4%
  • 45 second base
  • 1 minute walk at 6%
  • 30 second AO at 6%
  • 1 min WR
  • 1 minute walk at 10%
  • 1 min base at 8%
  • 1 min push at 6%
  • 30 second AO

Floor 1

  • Hip hinge low row- 5 at a heavy weight then 15 at a lighter weight
  • Power sit up x 10

Floor 2

  • Overhead shoulder press- 5 at a heavy weight then 15 at a lighter weight
  • Under over crunch x 20

Floor 3

  • Bicep curl- 5 at heavy weight then 15 at lighter weight
  • Side to side oblique crunch

Floor 4

  • Hip hinge low row x 5
  • Overhead press x 5
  • Bicep cur x 5

I got:

  • 18 Splat Points
  • 486 Calories
  • Avg HR of 151

Reflection

This was a good week to get back into workouts. I am definitely back in my swing!

Previous Workouts:

Looking Forward

This week I’m focusing on a couple of things:

  • Drinking water!
  • Prepping breakfast in bulk
  • Hitting my macros more spot on!

 

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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.