Weekly Workouts + What I Ate in a Day

Good morning and happy Monday out there! Hopefully you slept well last night and are feeling ready for a productive week! I know I did and now I’m prepped and ready to take on a short week here at home before I head to Montreal on Wednesday for the rest of the week! So excited to go to Canada for the first time!!

Since I mentioned sleep, I think it’s the perfect opportunity to talk a little bit about it. Because even though more and more people are truly understanding the importance of sleep, it’s still forgotten about or often joked about. Here in America, sleep is often looked at as a weakness in a way. I’ll hear people at the gym talking about how little sleep they got but then mention how they still made it to the gym. And that’s truly not something to brag about. Believe me, I use to be that person. I was working at 5 CrossFit gyms at one point while running my blog, so I would get home until 9, I would work on my blog until 11 then I would go to bed by 12 and wake back up by 4am. And I would do multiple workouts throughout the day. Well you know what happened to me? Elevated cortisol levels and adrenal fatigue.

If you don’t know it already, sleep is incredibly important. And if you’re not sleeping well or just not allowing yourself to get enough sleep in, your body will fight back. Your body will either gain weight or hold onto extra weight, your work will suffer, and your body will be fighting some major issues inside that you don’t even know about until later. And as you hopefully know by now, getting enough rest in so your muscles can heal is incredibly important for recovery and improvement in the gym.

The point is, if you’re not sleeping, you’re not healing. If you’re not healing, you’re not progressing. If you’re working out hard, you probably want to see progression. So reevaluate your sleep schedule and figure out what you need to do differently to help your body turn off and sleep longer. Here are a few things I do to keep a 7-8 hour sleep schedule every night –

1. Turn off screens an hour before bed.
   • I like to use the f.lux app on my computer to turn the screen a yellow/orange color that’s easier on my eyes.
   • I also do this on my phone by going into display->and turning on night shift
2. Read a book before bed. This helps distract me from work and ideas that may keep me up at night.
3. Take a magnesium supplement. I like Natural Calm to help with sleep.

These three simple things always get me back on track to a good night sleep if I’m having any issues. So get to sleeping, get to healing, and get ready to wake up motivated every day!

Sunday – Rest Day

Monday – CrossFit Broadway Class

Deadlift: 3 x 5. All sets at 70% with a 3 sec descent and reset. (12 mins) – I worked at 140#

Then 12 min AMRAP OF:

• 60 DU
• 15 Thrusters (95/65)
• 7 Burpee Pull Ups

I got 4 rounds + 7 double unders using 55#

Tuesday – CrossFit Broadway Class

OH Squats: 13 mins to find a heavy 3 – I worked up to 80#

Then 5 Rounds For Time: (13 min cap)

• 200m Run
• 10 Power Snatch (115/75)

I finished in 9:53 at 55#

Wednesday – CrossFit Broadway Class

EMOM x 14: 1 Squat Clean – First set at 60%, add as you wish – I worked up to 140#

Then 9 min AMRAP OF:

• 5 Power Clean (185/125)
• 5-10-15-20-25-30…. Wall Ball

I finished the set of 30 wall balls then got 13 more reps total using 85# and 14#

Thursday – CrossFit Broadway Class

Every 2 mins x 16 mins Alternating:

• 18/14 cal Bike then Max T2B in remainder of time
• 18/14 cal Row then Max HSPU in remainder of Time (Kipping allowed)

* score is total T2B and HSPU combined –  I got 90 reps doing T2B and strict DB press

Then 6 min AMRAP OF:

• 14 Alt DB Snatch (50/35)
• 1 Legless Rope Climb

I got 5 rounds + 7  snatch using 30# and doing rope pulls

Friday – Rest Day/Traveling to Seattle

Saturday – Rest Day/Traveling back to Denver

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Once I woke up, I started my day off how I always do – with coffee at 6am. I made a hot cup of coffee with a tablespoon or so of heavy cream, some liquid stevia and a heaping tablespoon of collagen.

Before my 9am workout, I had a small bowl of chia seed pudding (new recipe coming soon) with ungranola, cacao nibs, and organic peanuts.

About an hour my workout, I had 1/2 a Picnik butter coffee.

For lunch, I made a rotisserie chicken in my air fryer then made a curry with Mike’s Organic Curry Paste, red bell pepper, onion, and coconut milk.

For a snack later on, I had 2 small pancakes made from Bob’s Red Mill paleo pancake mix.

Then later on, I had a handful of Lesser Evil Paleo Puffs.

And for dinner, I had potatoes cooked in the air fryer, an arugula salad with apples tossed in olive oil and lemon juice, then Shelton’s meatballs cooked in Rao’s marinara sauce.

Check Out The Items I Keep on Hand to Eat Healthy Throughout the Day

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