Weekly Workouts 2/19-2-25

Intro: Consistency has not been my friend due to life and excuses. Whoops.

SUNDAY, FEBRUARY 19

Bro sesh at the gym today: Dumbbell presses, front and lateral raises, bench press, lat pulldowns, negative pull-ups, front squat, back squat, glute-hamstring raise, weighted GHD. So. Sore.

MONDAY, FEBRUARY 20

Weightlifting:

4X1 Snatch + 4 OHS @ 70-75% of 1RM Snatch

100# like cake! Love these days.

Conditioning:

5 rounds of:

21/14 Calorie Row
14 Bar Facing Burpees
7 Power Cleans 135/95#
Rest 1:1

22:21 RX for the leading time in class.  Oh yea. Oh yea.

TUESDAY, FEBRUARY 21

Another run with the pup day today.  He loves it, I love it, everyone enjoys themselves.  And then I just was buried with school work for the rest of the day.  Whomp whomp.

WEDNESDAY, FEBRUARY 22

Rest day 🙂

THURSDAY, FEBRUARY 23

Now I’m not saying we predicted 17.1 but our WOD…

Conditioning:

7 Rounds for total time of:

10 DB Power Snatches 50/35# (alt)

10 6″ Target Burpees

No time, just moved through the workout.

FRIDAY, FEBRUARY 24

Open Workout 17.1

I completed at 18:01 RX.  Holy Moly! I underestimated that workout badly.

SATURDAY/SUNDAY

Walking was my workout.  My poor back and traps.


I Can’t Believe…

This week’s shopping shock…butter!

So butter has been the enemy for a while, I understand that, however when I went into the butter isle and went shopping for options, I was shocked to find that the three biggest sellers not only are fake AF, but also contain very little milk in them! They are a shell of real butter.

What’s making up the fat content of these pretenders? The shittiest of the shittiest oil! Palm oil, canola oil, and soybean oil!  One has olive oil in it, and I’d like to give it the benefit of the doubt that it is high quality, but I’d probably be disappointed.

Each one of these ‘butters’ also tote a healthy brag. “No hydrogenated oils” “No trans fat” “No cholesterol”  Whateverrrrrrrrrrr.  It’s all a gimmick and a trick.  The ‘ole “look right, and we’ll hit you from the left”

 

Instead of these assholes, try and find a butter that is closest to the source…which is milk for those who don’t know.  Grassfed butter is obviously best.  It has the highest nutrient content and guess what?! Even some lactose intolerant people can process that kind of butter since it isn’t nasty and processed.

Lesson from this? Read your labels.  You gotta look out for you boo, the government sure isn’t.

Another week, another frustration,

Jess


Weekly Workouts 2/12 – 2/18

SUNDAY, FEBRUARY 12

We were traveling back from Houston after seeing my boyfriend’s family. ZERO fitness happened there, ALL the food happened. Oh well.

MONDAY, FEBRUARY 13

Ran with the pup.  Jog for 4 minutes, walk for 1 minute. Alternate for 45 minutes. Good stuff ya’ll.

TUESDAY, FEBRUARY 14

Weightlifting:

Every 1:30 for 12 min (9 total reps)

1 Power Clean + 1 Front Squat + 1 Jerk I worked up to 135#.  Felt good!

Conditioning:

For time:

10 Rounds for time of:

10 OHS 105#/70#

10 C2B Pull-Ups

* Rest :30 after each round

I finished in 19:38, however I did pull-ups rather than C2B.  My hands!!

WEDNESDAY, FEBRUARY 15

Weightlifting:

4 x 11 Touch and Go Power Snatches work up to a 11 RM- rest 2:00 between sets

Weighted conditioning, I’m telling you!! I finished this complex with 80# and crying hands.

Conditioning:

EMOM for 20:00 of:

Even minutes do:

3, 6, 9, 12, 15  DL 225#/155#

Odd minutes do:

15 WBs 20#/14#

Finished at RX weight.  I can not wait to Cryo and get some recovery today from that nonsense.  Whew!

THURSDAY, FEBRUARY 16

Weightlifting:

1) 10 min to establish a 1RM Snatch

2) EMOM for 7:00 (7 sets)

3 T&G snatches at 80% of #1

So today I babysat my brother’s son an hour and a half away from my house.  My brother and I decided to do the workout together in his make-shift garage gym.  He only has a 45# bar and metal plates.  So instead of working to a 1RM, we just did the EMOM but with power snatches so we didn’t drop the weights.  #95 was tricky with the fatter bar, but I got it done!

Conditioning:

20 min AMRAP:

50 DB Snatches 50/35# (alt)

50 Cal Row

50 T2B

He and I did it partner and increased the time to 35:00m.  I did 30# on the DB snatches because that was the weight he had.  The row was awful since I couldn’t pace well on his different brand of rower.  T2B? AWFUL. Halfway through the 3rd round, I was joking around trying to hold his son and row and well…the rower broke.  Cut the music, put away weights, fix rower, and that was a wrap.  Ooopssssssss!

FRIDAY, FEBRUARY 17

 


Weekly Workouts 2/5 – 2/11

SUNDAY, FEBRUARY 5

Open gym: 5 sets of 3 behind-the-neck jerks @ 135# and then proceeded to WOD with Cody.

50-40-30-20-10 back-rack squats at 55#/45#

10-8-6-4-2 suitcase walk with the barbell from the squats

25-20-15-10 -5 handstand push-ups

100-80-60-40-20 double undress.

Not for time, just for completion.

MONDAY, FEBRUARY 6

Today is my first day working at Cryo Sport and Rehab running their cryo, NormaTec, and e-stim department.  Since Cody and I are working all day, we took the pup on a nice, 4 mile run to tire him out.  And it worked like a charm, only 1 tennis ball died during the day.

TUESDAY, FEBRUARY 7

I have also taken up nanny duties for the next 2 months of my nephew Jaxon.  So I drove there and stayed with him all day.  The only exercise I got consisted of a run around the block to make him go to sleep.

WEDNESDAY, FEBRUARY 8

Weightlifting:

4X11 T&G Power Snatches I finished at 85# and it was pure exhaustion.  Each set took me about a minute.  A MINUTE OF SNATCHES! what?!

Conditioning:

Alternating EMOM for 20:00 of:

Even – 6,7,8,9,10* Deadlifts 275/185#

Odd – 10 Burpee Box Step Overs 24/20″

Completed…barely.



Weekly Workouts: ½9 – 2/4

Can you believe it’s the last week in January already?! Whoa…

SUNDAY, JANUARY 29

Open gym: I did 7 sets of 2 snatches at 125# and then worked up to a heavy jerk from the blocks.  I finished at 155# which is a match more a PR from me. Oh ya!  We finished it off with this little doozy: 95# on the bar then: hold in back rack for 30s, hold in full-depth squat for 30s, hold in back rack for 30s, push jerk to front rack, hold front rack for 30s, hold full-depth front rack squat for 30s, hold front rack for 30s then push jerk to back rack and rest.  We did that little cycle twice.  What’s up shoulders and lats?! Front rack was rough for sure.

MONDAY, JANUARY 30

Weightlifting: 5X5 OHS – @ 80% of last week’s 9rm across all sets, rest 2:00. I worked at 115# across all reps and felt fantastic.

Conditioning:

15.1 Open WOD

AMRAP of 9min

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

-then-

1-rep-max clean and jerk

6-minute time cap.  I finished with 5 rounds plus 5 reps doing knees-to-elbows and then hit 155# on my C&J which was a match for my jerk PR.  Feeling’ good! 

TUESDAY, JANUARY 31

Today is a run day and I am following the couch to half-marathon app.  Today was a repeat of Friday: 5minute warm up walk, 3min run/2min 7x, 5minute cool-down walk.  Ran 3.5 miles and burned 349 calories.

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Baloo has zero time for me.

WEDNESDAY, FEBRUARY 1

Weightlifting:
5X5 T&G Power Snatches – @ 80% of last week’s 9rm across all sets. I worked at 85# and it wasn’t took bad at all.  Probably should have jumped up to 95#.

Conditioning:

Alternating EMOM for 20:00 of:

Even – 2,4,6,8,10* Deadlifts 225/155#

Odd – 20/15 Calorie Row

*The 2,4,6,8,10 Deadlifts mean ascending reps through the first 5 rounds, then back down to 2, then 4, then 6, etc., to finish.

I finished.  Rx’d it. I died a little.  I checked my heart rate half way through and was at 180 beats per minute which I basically the heart rate of a freaked out cat.  Whoa.  

THURSDAY, FEBRUARY 2

Went home to visit family and decided to enjoy them and not focus of fitness.  The baby is getting so big and jolly.  He is such a little light in the world.

FRIDAY, FEBRUARY 3

Life happened.  Did not get to workout.  Can’t wait for team workouts tomorrow.

SATURDAY, FEBRUARY 4

Teams of 3:

Each individual completes 3 rounds of:

25 jumping lunges

25 mountain climbers

25 lateral hops over the bar

Each team completes 3 rounds of

40 burpees

40 power cleans

40 sumo deadlift high-pulls

40 box jump overs

200m run.

And that’s it for the week, it was a good one although pretty slow.  See ya next week!


Sunday Zen 2/5

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This leads my mind down the trail of triggers.  Whenever I am stress or tired I turn to comfort food in the form of fast-food.  Taco bell? Yep. Chick-fil-a? Yep.  It is in these stressful moments that I need to sit back, take a deep breath, and remember that I have other mechanisms to cope with stress and to refocus on my health journey.  After a few deep breaths, everything realigns and I can take care of myself properly.


Brussels Sprouts and Apple Skillet

I understand that it is the end of January, but to me, this dish just embodies fall.  The apples, the Brussels sprouts, the sweet potato…everything!

You first have to precook the chicken and bacon almost to completion.  Be mindful of the chicken sizes in respect to veggies sizes.  I do recommend getting your veggies washed and cut before since the chicken doesn’t take long at all to cook.

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Combine the Brussels sprouts, sweet potato, and onion to get ready to cook.  These also don’t take long.  I was worried that the sweet potato wouldn’t cook fully and would be hard, but this wasn’t the case.  They were perfect by the end, so no fear.

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The cinnamon in this is heavenly.  My house smelt amazing by the end.

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The final product…so delicious.  I could eat this daily honestly.

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This recipe was originally made by Erin at Well Plated and I am using her PDF recipe for it as well.  Super easy to read and the amounts are perfect.

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This recipe says serves 4.  What it means to say is: “serves 2 really hungry individuals who don’t judge”.