Weekly Workouts 1/1 – 1/7

Happy New Year Friends!! I can hardly believe it is 2017! That means I’m 27, that means I’ve been out of high-school for 9 years, that means that I’ve been a ‘woman’ for like 14 years, that means I’ve been trusted with my own bowel movements for 25 years! Holy. Cow.  In other news, a lot has changed within the last month.  I quit my job to devote all my time to the Nutritional Therapy Program as well as being a nutrition coach at my gym.  We moved into a new apartment and got a Weimaraner puppy named Baloo.  He’s kinda a big deal around here.  He’s been going with us to the box a lot and has kind of became the gym’s mascot.


He’s obviously very neglected and abused. 😉


Onto the workouts…

Sunday, January 1st 2017!

The gym was closed however the owners let my boyfriend and I go workout since he is a coach there.  I did 5 sets of 3 reps of pulsing squats at 125#.  So squatting to depth, pulsing up half way, going back down, then standing all the way up.  That equaled 1 rep.  This was a burner for sure!  Next Cody and I did a little core sesh…so 2 rounds 10 GHD sit-ups with a med ball (20#/14#), 5 dragon-flies on the rig (each leg), 10 tripod levers on the wall, and then 30 second hollow-hold with weight (45#/35#).  This was SUCH a burner!


Monday, January 2nd


15:00 to establish a 5RM OHS.  I ended with 165#.  I went for 170#, but I lost focus and rocked too far forward and lost it.  Oh well, next week.  Goals!



1000 meter row

50 Thrusters (45 lbs)

30 Pull-ups

I finished at 10:04 Rx.  I have never done Jackie before and those thrusters sure did sneak up on me! MY BUTT!!

Tuesday, January 3rd


5 sets of 1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk + 1 Split Jerk.

I ended at 125# which is not too shabby.  I do wish we had a little bit more time on weightlifting.  I’m pretty cautious of large jumps on anytime over-head so I feel like with more time, I could have gone heavier.


5 rounds of:

500m Row

15 TTB

20 Wall Balls 20/14#-10′

Rest 2 minutes between each round

I finished at 24:46 minutes.  Slid right under time cap like a pro!  I did scale my TTB to knee-raises, but went at the 10′ wall ball which was 40% dodging the ball when it ricochet at my face!


Wednesday, January 4th

Rest day! I had a late workday on Tuesday and got in at 1a so I was NOT waking up for the 5:15a.

Thursday, January 5th


1) 10:00 (strict 10:00) to establish a 1RM Snatch *Rest long enough to change plates and start the clock before beginning #2.

2) Every 1:30 for 7:30 (6 total reps) 1 Snatch @ 80%, 85%, 90%, 85%, 90%, 95% of max from #1


Needless to say, today was not my best day at snatching.  I got to 125# and felt extremely off on the pull so I called it a day at 115# and just worked technique.


5 rounds of:

21 Cals Assault Bike

14 Kipping HSPU

21 Calorie Row

Rest 2:00 between each round – each round should be ALL OUT effort.

Time Cap: 20 minutes.

I got 2 rounds due to Handstand Push-ups. Whew!

Friday, January 6th


1) 10:00 (strict 10:00) to establish a 1RM Clean & Jerk

2) Every 2:00 for 10:00 (6 total reps) 1 Clean & Jerk @ 80%, 85%, 90%, 85%, 90%, 95% of max from #1 (each percentage represents loading for each of the 6 reps)

145#! Not too shabby friends. I think I need to start making bigger jumps in weight to get to a higher number quicker.


With a running clock…

1) 0:00-4:00

Row for Calories with HR between 130-140BPM (use damper setting of 8 plus, and keep stroke rate under 22 S/M)

2) 4:00-5:00

25 Air Squats AFAP

3) 5:00-12:00

Complete as many reps as possible in 7 minutes following the rep scheme below:

135/95 pound Clean and jerk, 3 reps

3 Toes-to-bar

135/95 pound Clean and jerk, 6 reps

6 Toes-to-bar

135/95 pound Clean and jerk, 9 reps

9 Toes-to-bar, etc until the end of the 7 minutes.

4) 12:00 – 20:00

Row until the end of 20 minutes. Count your reps and calories.

I got 61 calories + 25 air squats + 4 C&J into the 12s + 103 calories.  My  legs and back were on fire! Air squats have never been so hard.

Saturday, January 7th

So Saturday’s are for team WODs which are my favorite and with that…

In teams of 3,

6 minute AMRAP of push-ups and kettlebell carries (70#/55#)

6 minute AMRAP of med-ball cleans and kettlebell carries.

6 minute AMRAP of AirDyne and kettlebell carries.

6 minute AMRAP of kettlebell swings and kettlebell carries.

6 minute AMRAP of man-makers and kettlebell carries. (25#/15#)

We didn’t keep score but it was tons of fun and a lot of suck.



Our name? Mrs. Debbie’s Team. She’s our masters athlete and a certified badass.


By the way, the temperate was 23 degrees outside.  Texans do not do well below 50 degrees.

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