Hi, guys! Happy Monday!
It’s time for another recap of last week’s workouts and some of the more memorable meals that I ate. I’m starting to adjust to a little less CrossFit and more OPEX workouts in my week. While I miss the community at CrossFit, I know working on all of my crazy imbalances at OPEX will pay off in the long run. Ultimately, I just want to feel my best and stop having so many (stupid) injuries. It’s tough getting old, right?
FITNESS
MONDAY: OPEX
Warmup: Thoracic Mobility Exercises x 5 each Banded Hip Flexor Stretch 1 min each side Oblique Wall Stretch 1 min each side A1) Kettlebell Front Rack Walking Lunge 16 steps x 3, 26lbs, rest 45 sec A2) Single Arm Ring Row 6/side x 3 @2011, rest 90 sec B1) SL Stability Ball Hamstring Curls 5-6/side x 3 @3010, rest 45 sec B2) Hip Bridge Dumbbell Bench Press 8 x 3 @2010, 30lbs, rest 90 sec C1) GHD Back Extension 10 x 3 @3010, rest 30 sec C2) Half Kneeling Single Arm Press 8/side x 3 @2010, 25lbs, rest 1 min D) 4 Rounds, NOT Rushed of: 80 foot sled push +135lbs, 8 side plank rotations/side 20 KB Deadbugs Cooldown: ROTEX Inward Hip ROTEX Outward Shoulder ROTEX Full Body Rotation ROTEX Pelvic Floor ROTEX Upper Body Turn |
TUESDAY: SPIN CLASS
WEDNESDAY: OPEX
Warmup: Thoracic Mobility Exercises x 5 each Banded Hip Flexor Stretch 1 min each side Oblique Wall Stretch 1 min each side A1) Eccentric Single Leg Squat 8/side x 3 @2111, 12″ box, rest 90 sec A2) Supinated Pull-up 3-5 x 3 @2110, rest 90 sec B1) Single Leg RDL’s 8/side x 3 @3011, 35lbs, rest 45 sec B2) Seated DB Press on Ground 6-8 x 3 @2010, 25lbs, rest 90 sec C1) Lateral Banded Walk 20 steps each way x 3, blue band, rest 30 sec C2) Chest Supported Incline Dumbbell Row 8 x 3 @2011, 30lbs, rest 1 min D1) Powell Raise 8/side x 3 @3010, 10lbs, rest 30 sec D2) Front Leaning Rest on Rings 45 sec x 3, rest 1 min Cooldown: ROTEX Inward Hip ROTEX Outward Shoulder ROTEX Full Body Rotation ROTEX Pelvic Floor ROTEX Upper Body Turn |
THURSDAY: CROSSFIT
FRIDAY: OPEX
Warmup: Thoracic Mobility Exercises x 5 each Banded Hip Flexor Stretch 1 min each side Oblique Wall Stretch 1 min each side A1) Single Leg Banded Hip Thrusts 10/side x 3 @2011, red band, rest 45 sec A2) 2 point Row 6-8/side x 3 @2010, 25lbs, rest 90 sec B1) Strict Dips 5 x 3 @2011, rest 30 sec B2) Side Plank with Band Row 10/side x 3, red band, rest 30 sec B3) Forearm Plank Reach 10/side x 3, rest 1 min C) 4 Rounds @ steady pace: 400 meter run, 25 meter SA Farmers Walk 44lbs, 30 sec sorenson Cooldown: ROTEX Inward Hip ROTEX Outward Shoulder ROTEX Full Body Rotation ROTEX Pelvic Floor ROTEX Upper Body Turn |
SATURDAY: REST DAY
EATS
Sunflower seeds and chocolate chips – Perfect sweet and salty snack!
Arugula salad with chicken, blue cheese crumbles and pine nuts – Loving arugula and blue cheese lately!
Apps from Scarlet Tavern – Such a fun night out at one of my favorite spots. Look at that goat cheese skillet and tuna tartar!