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Physically, & Professionally Fit Life

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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