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Last Week in Workouts // W49

December 10, 2018
AUTHOR: Emilie
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Writing these “Last Week in Workouts” forces me to sit down and challenge the thoughts I have in my head about who I am. My notion has been that I’m someone who works out five days/week but typing these up forces me to reckon with the reality, that I’m not. I’m someone who works out frequently enough to support my goals, which is currently focused on other areas of my life. I workout because I am trying to give myself the lifestyle and fitness level that I want, but I am not all about my fitness. That is a-okay. Three days a week is just fine.

Remember: It’s important to remember that doing something is usually better than doing nothing. It doesn’t have to be perfect. Progress is not a Straight Line.

Sunday 12/2

Workout: 9:30 AM Orangetheory Fitness Class (Workout Source)

Treadmill Block:

  • 1 minute Base at 2% and go up 2% incline every minute until 12% for a total of 6 minutes going uphill
  • Finish with a 30 second All Out on a Flat Road 1%
  • 1 minute Base pace at 12% and go down by 2% incline every minute until 2%
  • Finish with a 30 second All Out on a Flat Road 1%

Row Block:

  • 300m row, 10 froggers
  • 200m row, 10 froggers
  • 100m row, 10 froggers
  • 300m row, 10 jumping lunges
  • 200m row, 10 jumping lunges
  • 100m row, 10 jumping lunges

Floor Block:

  • 6 reps TRX low row, hip hinge low row, bicep curl, TRX bicep curl
  • 10 bear steps
  • 6 reps TRX low row, hip hinge low row, bicep curl, TRX bicep curl
  • 8 reps TRX low row, hip hinge low row, bicep curl, TRX bicep curl
  • 10 bear steps
  • 6 reps TRX low row, hip hinge low row, bicep curl, TRX bicep curl
  • 8 reps TRX low row, hip hinge low row, bicep curl, TRX bicep curl
  • 10 reps TRX low row, hip hinge low row, bicep curl, TRX bicep curl
  • 10 bear steps

This was a solid workout that had me consistently in green and orange zones, which is where I want to be. One thing I prefer about 3G workouts is that less time is spent transitioning between the floor and the rower, so the transition dips are less dips.

Monday 12/3

Workout: 6:30 AM CrossFit Class (Workout Source)

STRENGTH:

Back Squat

  • 5 at 65
  • 5 at 95
  • 5 at 115
  • 5 at 135
  • 5 at 145

CONDITIONING:

12 Minute AMRAP

5 rounds at

  • 1 Strict Pull Ups
  • 6 Strict Press at 55 lbs
  • 12 Lunges (R+L=2)

3 + 6 rounds at

  • 6 Ring Rows
  • 6 Strict Press at 55 lbs
  • 12 Lunges (R+L=2)

Tuesday 12/4

Workout: 4:30 PM CrossFit Class (Workout Source)

STRENGTH:

Deadlift

  • 5 at 125
  • 5 at 155
  • 5 at 175
  • 5 at 185
  • 5 at 195

CONDITIONING:

EMOM, 14 Minutes:

E:  8 Deadlifts at 155

O:  ME Double Unders

Score: 74 Double Unders!!

Wednesday 12/5

With a sore back from going too heavy yesterday (my ego was bigger than my strength), rest day.

Thursday 12/6

Dad in town. Rest day.

Friday 12/7

Inertia of laziness. Rest day.

Saturday 12/8

Food poisoning that I gave myself. It’s terrible.

Previous Workouts:

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