Weekly Workouts

Goooooood morning out there!! It’s been a slow moving Monday here, but I’m still pumped for a productive week. I woke up at 5am but then went to the couch to sleep with my dog until 6:30. Crushing it.

I’ve been thinking a lot about mindset lately. I think because it’s often something that is forgotten about come summertime. We are all constantly doing things, going on vacations, visiting with friends, having backyard BBQs and spending weekends outside with the ones we love. Life is a little less structured come summer. And it’s pretty easy for those moments to catch up with us. Then before we know it, all the hard work we put into building muscle, losing weight, staying active…well a lot of it is lost in the midst. But there can be a balance.

I recently shared a podcast episode about getting back on track after vacation and I’m honestly always a little struck at how easy it can be as long as you’re willing to stay structured for a few days. When I go on vacations, I really enjoy myself. I try to stay active and eat balanced meals, but I also enjoy some cocktails and desserts. So when I get back home, I stay away from alcohol and sugar, and I create meals FILLED with veggies, healthy fats, and clean protein. And within days, I can already see changes physically. Within 2 weeks, I’m usually back to where I started. And this is coming from a person who puts on weight quite easily.

I don’t wallow in frustration anymore when I gain weight, I just simply know what I need to do. And all I need to do is clean my sh*t up. It’s very eye opening that weight loss can actually be quite simple as long as you’re willing to listen to your body and it’s true needs (not it’s sugar demon needs). After 2 weeks of taking better care of myself while still having a few treats and a couple drinks, I’m feeling back to myself. Summer may get the best of us at times, but remember it’s easy to get back on track as long as you know it is! You can do this!

And before I let you go, don’t forget to get your hands on this round of activewear!! This round I’m offering shorts, crops, 7/8 leggings and sports bras! CLICK HERE to get your own PaleOMG x Four Athletics activewear and use code PALEOMG to get 10% off your order!

Sunday – Rest Day

Monday – CrossFit Broadway Class

Back Squats: (16 mins)

• 7 @ 67%
• 6 @ 72%
• 5 @ 77%
• 4 @ 82%
• 3 @ 87%
• 2 @ 92%

If you completed all sets last time, add 5-10# each set. – I ended up doing box step downs to rehab some hip issues I have – 4 sets of 7 reps per leg

Then 7 min AMRAP Of:

• 9 Thrusters (95/65) – I did DB hang clean and jerks instead
• 9 C2B Pull Ups

I got 5 rounds using 30# DBs

Tuesday – CrossFit Broadway Class

For Time: (20 min cap)

30 Power Snatch (135/95) – I used 65#

10 Ring Muscle Ups / Bar M Ups/ Burpee Pull Ups

30 C&J (135/95)  – I used 65#

10 Ring Muscle Ups

30 OH Squats (135/95) –  – I used 65# and did front squats

10 Ring Muscle Ups

I finished in 18:47 maybe?

Then When clock hits 22:00, (6 min cap)

For Time:

• 470m Run
• 200 DU

I finished in 4:21

Wednesday – CrossFit Broadway Class

16 mins for quality:

• 7 Behind the neck Strict Press, adding – I worked up to 60#
• 100m Farmers Carry (2 x 70/55) – I used 35# KB

Then 9 min AMRAP Of:

• 15/12 Cal Row – I did 200m runs instead
• 20 KB Swings (55/35)

I got 5

Thursday – Rest Day

Friday – CrossFit Broadway Class

Every 90 sec x 9 Sets: (12 mins)

2 x Hang Squat Snatch. Hold on for both. – I worked up to 95#

First set at 50%, add as you go.

Then 12 min AMRAP OF:

• 10 Strict HSPU – I did 15 hand release push ups
• 10 Box Step Overs (24/20″ Box with 2 x 50/35# DB’s)
• 200m Run

I got 4+100m run

Saturday – CrossFit Broadway Class

30 minute Partner AMRAP (1 person working at a time):

60 calories on the rower

60 front squats (155/105)

60 lateral burpees over bar

4x150m sprints (4 each, alternating)

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Free Travel Workout:

7 rounds for time:

15 DB bicep curls

20 side skater jumps

15 DB front squats

20 frog jumps

On Sale Activewear:

Be sure to check out all the activewear that is part of the Nordstrom Anniversary Early Access Sale right now! Below are some of my favorites!

adidas Gym Bag (25% off)

Alo Midi Leggings (33% off)

Sweaty Betty Tank (33% off)

Alo Mesh Leggings (33% off)

Zella Jacket (33% off)

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I may be compensated through affiliate links in this post, but all opinions are my own. This compensation helps with expenses to keep this blog up and running! Thank you for your support with PaleOMG!

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