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Last Week’s Workouts {32 Weeks}

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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weight loss

I’m still trucking along with my workouts!

My energy levels are all over the place, so some days I’m all about CrossFit and other days I’d much rather lay on the couch. On those days, I’ll typically take Murphy for a long walk. Once I’m up and moving, I always feel a lot more energized. That said, here’s a recap of last week’s workouts!

Sunday: Off

Monday: CrossFit

Monday’s WOD was painful.

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Check this out”¦

“Triple Play”
AMRAP 3:
5 Thrusters (135, 95)
10 Kettlebell Swings (53, 35)
Rest 2 minutes
AMRAP 3:
7 Thrusters (115, 75)
10 Kettlebell Swings (53, 35)
Rest 2 minutes
AMRAP 3:
9 Thrusters (95, 65)
10 Kettlebell Swings (53, 35)

L3: (115, 85) (95, 65) (85, 55)
L2: (95, 75) (75, 55) (65, 45)
L1: (75, 45) (65, 35) (55, 25)

Score = TOTAL cumulative reps from all 3 AMRAPs

Basically, it was 3 mini workouts with heavy Thrusters and Kettlebell Swings… and you go all out since the AMRAP is so short. The weight for the Thrusters decreases, but the number of reps increases, which you’d think would make this workout a little easier as it progressed, but it seemed to do just the opposite. Just about everyone in class was struggling with this one!

I used the L3 weights for the Thrusters (85 pounds, 65 pounds, 55 pounds) and finished with 102 reps. Heavy Thrusters kill me! GAH! SO HARD! 

After class, I did 100 Wallballs for the April Challenge (and because I’m crazy). I’ve done a total of 280 Wallballs for the month so far, and I don’t know how the heck I’m going to get to 1,000?!

Tuesday: CrossFit

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Wednesday: 45-minute pug+podcast walk

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Thursday: 2-mile doggie date/walk + CrossFit

My belly is officially too big for Power Cleans, so I did deadlifts instead for this workout. (I love complexes!) I used 55 pounds (L3) and finished 4 rounds in 9:08 with no Burpee penalties.

“R2D2”
4 Rounds of Complex:
8 Hang Power Cleans
8 Front Squats
8 S2OH
8 Back Squats
8 Bent Over Rows

Rest as needed between complexes.

This is a barbell complex, meaning that the goal is to keep the barbell in your hand for all 40 reps. One complex = 8 hang power cleans + 8 front squat + 8 S2OH + + 8 Back Squats + 8 bent-over row). If you drop at any point, it is a 3 Burpee penalty to be performed post WOD.

Rx: (95, 65)
L3: (85, 55)
L2: (75, 45)
L1: 5 reps of each movement @ (65, 35)

Friday: 60-minute pug+podcast walk

Saturday: Off

Question of the Day

What was the toughest workout you did last week?

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