Hey guys, welcome to Weekly Workouts – volume 1!
Each week, I’ll share the past week’s workouts and provide tips on how to stay on track with your fitness goals.
In general, I aim for 5 workouts per week and 2 rest days. Even on rest days, my goal is to get moving for at least 30 minutes. Not sure what to do on your rest days? Things I’ve found to be helpful include stretching, light yoga (save the hot or Bikram yoga sesh for a workout day), foam rolling, or walking.
One of my rest days is usually a day during the workweek, which varies depending on my schedule. Sundays are usually my other go-to rest day.
I also use Sundays to take a look at my work and social calendar for the upcoming week and schedule the workouts for that week. As in I actually add it to my Google calendar. Scheduling is the key here! If it’s on my calendar, I know there’s a much higher chance that it will get done. Do I always stick to it? Absolutely not! But I also don’t sweat it when I miss a workout (pun originally not intended, but it works here!).
Monday Rest day
Hope you had a great Memorial Day! I completed my first Murph workout the previous Friday and was still sore. It was so worth all of the pain; it felt so great to honor the heroes that fight for our country each day. One of the many reasons I love CrossFit!
Take 10 minutes to find a 1 rep max cluster (squat clean + thruster)
I worked up to 90#
6 rounds every 5 minutes
10 burpees over the bar
Score is the slowest round
I got 3:47 at 65#
5 rounds at 7 reps per round of the following sequence:
Power clean, front squat, push press, back squat, push press
I did 3 sets at 55#, 1 set at 60#, and 1 set at 65#
We had a little time after class, so I worked on my wall handstands. I’m still not super confident with these, so I’ve been trying to work on them for a couple of minutes before and/or after each class. I know I have the strength, it’s just the fear of being upside down that gets me!
Thursday Rest day
10 back squats at 65% of your 1 rep max. I used 72#
Rest 60 seconds
10 dumbbell bench press. I used 20#
Rest 60 seconds
Rest 60 seconds
800m run, then
12 box jump overs at 24″
I got 18:19 Rx
I loved this workout for so many reasons. Any workout that incorporates heavy cardio, I’m all in. But the main reason is that I completed it Rx and that does not happen often, so I’m always stoked when I can check that little Rx box when entering my results!
Saturday 6 mile walk and monkey bar/pull-up practice
This was my favorite workout of the week! Brett and I met my dad at a local bike trail, and while we were waiting for him (he’s notoriously late for everything!), we practiced pull-ups and swinging on the monkey bars at a playground next to the bike trail. I forgot how hard they are! Little kids and American Ninja Warrior make them look so easy! Also, I have to give a shout out to my dad who has recently lost 50 pounds. Incredible!
Sunday Rest day
What does your weekly workout schedule look like? How many days on/off? I’d love to hear what works for you!