Weekly Workouts + What I Ate in a Day

Helloooooo out there! And happy Monday! Time to kick off another week of motivation! Which is a little tough over here because I leave town again on Wednesday, which is throwing my workout schedule off once again. It’s honestly been hard to feel like myself while traveling which means I haven’t felt like myself in months. So whenever I’m home, I’m doing my best to get in as many workouts as possible (in a healthy way), stay away from alcohol, and eat at home as much as possible. And since I leave for Myrtle Beach on Wednesday, I’m looking up some local CF gyms to workout in while I’m there in hopes of feeling like myself while eating out for every meal. Fingers crossed I can find a good one!

Anywho, something else I wanted to mention today that I’ve been doing a little different in my workouts is modifying. I’ve been working with a specialist for a while now to work on some neck issues I’ve had and we’ve finally been able to nail down the issues stemming from handstand push up work and any barbell overhead work, so I’ve cut that out for the time being. For now, I’m doing dumbbell work instead or modifying the movement so I’m not going overhead with a barbell (or my body weight). And since I started doing that, most of my neck and headache issues have completely gone away. I definitely hate modifying and changing the workout, but I leave the gym without pain, which hasn’t happened for probably 6 months. So in these posts, you’ll see lots of modifications, just FYI.

As I get a little older and wiser, I’m trying to listen to my body more and more so I can continue with the workouts I love without feeling like total dog sh*t the rest of the time. And so far, it’s working!

Sunday – 5k at KLM Marathon in Aruba

Monday – Workout in Aruba Marriott Gym – see workout here

1 mile run on the beach then

30 burpees – 10 DB thrusters – 50 lying leg lifts

20 burpees – 20 DB thrusters – 50 lying leg lifts

10 burpees – 10 DB thrusts – 50 lying leg lifts

Tuesday – Rest Day

Wednesday – CrossFit Broadway Class

Back Squats:

• 7 @ 65% – 105#
• 6 @ 70% – 115#
• 5 @ 75% – 125#
• 4 @ 80% – 135#
• 3 @ 85% – 140#
• 2 @ 90% – 145#

Then 5 Rounds For Time: (8min cap)

• 50 DU
• 5 Power Cleans (185/125)

I finished in 4:23 maybe? using 105#

Thursday – CrossFit Broadway Class – see workout here

4 x 5 min AMRAPS Of:

• 3 Squat Snatch (165/115)
• 6 Burpees
• 12 Wall Ball

– 2 mins rest between AMRAPS –

* score is total rounds and reps for entire workout – start back up each round where you left off

I got 10 rounds + 2 squat cleans (I did 105# squat cleans instead of snatches)

Friday – CrossFit Broadway Class

Deadlift:

• 7 @ 73% – 145#
• 6 @ 78% – 155#
• 5 @ 83% – 165#
• 4 @ 88% – 175#
• 3 @ 93% – 185#

Then For Time (7 min cap)

“Diane”

21-15-9 Reps For Time

• Deadlift (225/155)
• HSPU

I finished in 3:53 using 125# DL and 25# KB for push press instead of HSPU

Saturday –

25 minute Partner AMRAP (1 person working at a time) –

470m run together

50 box jumps (24/20)

50 power cleans (155/105)

50 toes to bar

50 push jerks (155/105)

We got through 2 rounds plus the run using 85# (I used 25# DB for the push jerks)

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Free Travel Workout:

For time:

100 air squats

75 burpees

50 push ups

25 pull ups

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Nike Air Zoom Shoes (20% off)

Nike Dri-Fit Shorts (25% off)

Zella High Waist Leggings (40% off)

Zella Tank (40% off)

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What I Ate in a Day:

In the morning, I had a cup of coffee with heavy cream and stevia.

Then later on that morning, I had breakfast at Just Be Kitchen. I ordered a vanilla sweet cream collagen cold brew coffee then a simplicity plate with sausage, sweet potatoes, veggies, and biscuits. I finished everything except 1 of the biscuit.

For lunch, I made cauliflower hummus (recipe coming soon) then a quick chicken salad with sriracha mayo, arugula and green olives. And ate some Siete tortilla chips.

Later on in the afternoon, I made my Greek Yogurt Collagen Chocolate Chip Muffins. I ate one muffin along with a sh*t ton of chocolate chips while I made them.

For dinner, I made sirloin steak that I marinated earlier in olive oil and balsamic vinegar. Then I roasted beets and made a quick salad of tomatoes, cucumber and yellow bell pepper with olive oil and hot sauce.

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