Hey, hey!
I completed my first week of workouts at OPEX, and I’m feeling really great overall! I actually don’t *feel* like I’m working out all that much, but I’m starting to realize I need to change my thinking about that.
I think a lot of us – myself included – believe that you need to feel exhausted and sore after a workout for it to “count.” I remember going all out, 6 days a week, at CrossFit and thinking I was in the best shape of my life. Ha! Sure, I was having a great time, but I was 100% overtraining and beating up my body so badly. Now, I’m spending about an hour per session at OPEX and challenging myself, so I’m clearly working on my fitness, but it’s tough not to think that these workouts don’t “count” if I don’t totally kill myself during them.
At the end of the day, I just want to be healthy and functionally fit well into my elderly years. (I picture Mal and myself with gray hair and jumpsuits still doing partner workouts together!) I’m sick of dealing with injuries, and there’s no chance of me ever going to the CrossFit Games. I don’t even like competing all that much, so why do I think I need to push myself so hard, all the time?
I still love a tough, super sweaty CrossFit workout (I probably always will), but if I want long-term health to be my #1 goal, I know it’s time to do what’s right for my body. I think our fitness journeys are ever-evolving, and, for me, this is the next phase with what I’m doing at OPEX. And, of course, I’m excited to see where it takes me. I’m curious: what do you guys “count” as a workout?
FITNESS
SUNDAY DAY: REST DAY
MONDAY: 30-MINUTE PUG WALK <– does this count as a workout?
TUESDAY: OPEX
My first official workout at OPEX was great, but holy imbalances! We did a bunch of single-limb movements (dumbbell rows, single-leg deadlifts), which made them seem so much more obvious. And, whoa, I could definitely feel the difference between the right and left side of my body. We have lots of work to do, but I’m excited to begin this journey!
Warmup:
Thoracic Mobility Exercises x 5 each
Banded Hip Flexor Stretch 1 min each side
Oblique Wall Stretch 1 min each side
A1) Box Step Up
10/side x 3 @2111, 25lbs, 16″ box, rest 90 sec
*start on Right
A2) Supinated Band Assisted Pullup
6-8 x 3 @2010, red band, rest 90 sec
B1) Single Leg RDL’s
8/side x 3 @3011, 25lbs, rest 45 sec
B2) Dual Dumbbell Seated Press
8 x 3 @2010, 20lbs, rest 90 sec
C1) Lateral Banded Walk
20 steps each way x 3, blue band, rest 30 sec
C2) Dumbbell Row
8/side x 3 @2011, 35lbs, rest 1 min
D1) Shoulder I, Y, T
8 each x 2 @2110, 5lbs, rest 30 sec
D2) Front Leaning Rest on Rings
45 sec x 2, rest 1 min
Cooldown:
ROTEX Inward Hip
ROTEX Outward Shoulder
ROTEX Full Body Rotation
ROTEX Pelvic Floor
ROTEX Upper Body Turn
WEDNESDAY: OPEX
Feeling the imbalances, like, whoa! For this Half Kneeling Single Arm Press below, I could bang out 8 reps, no problem. But, for my left side, it was a serious struggle!
Warmup:
Thoracic Mobility Exercises x 5 each
Banded Hip Flexor Stretch 1 min each side
Oblique Wall Stretch 1 min each side
A1) Dumbbell Goblet Split Squat
10/side x 3 @2011, 25lbs, rest 1 min
A2) Ring Row
10 x 3 @2010, rest 90 sec
*position feet so that 10 is challenging but not impossible
B1) Stability Ball Hamstring Curls
10 x 3 @3011, rest 45 sec
B2) Dual Dumbbell Neutral Grip Bench Press
8 x 3 @2010, 35lbs, rest 90 sec
C1) GHD Back Extension
10 x 3 @2010, rest 30 sec
C2) Half Kneeling Single Arm Press <— definitely felt the imbalance on my pushing strength on this one!
8/side x 3 @2010, 20lbs, rest 1 min
D) 4 Rounds, NOT Rushed of:
80 foot sled push +90lbs,
25 meter SA farmers walk/side 44lbs,
25 meter SA rack walk/side 26lbs,
25 meter OH walk/side 18lbs
Cooldown:
ROTEX Inward Hip
ROTEX Outward Shoulder
ROTEX Full Body Rotation
ROTEX Pelvic Floor
ROTEX Upper Body Turn
THURSDAY: 30-minute run + walk (alternating 5 minutes running, 5 minutes walking)
FRIDAY: OPEX
Same workout as Monday, but increased weight on Steps Ups to #30.
SATURDAY: CROSSFIT
Since I’m working on fixing muscle imbalances, I modified a couple of the movements.
EATS
Adding balsamic vinegar to avocado toast is a game-changer! Post-workout eats from Rosa Farms! Listen to this meal: “Juice Head” smoothie (almond milk, vanilla protein, spinach, banana, spirulina) + avocado toast with slice tomato, sesame seeds, and balsamic vinegar. So yum!
Munk Pack Protein Cookies are so amazing! The ingredients are clean-ish, but the flavor and texture are just like the real deal. They’re definitely a legit (and decadent) treat – and better than the majority of protein cookies I’ve tried! 🙂
One-pan pesto shrimp with veggies – New super simple and tasty recipe coming to CNC soon! 🙂
Loved this lunch because it came together in no time, thanks to some awesome Sunday food prep. In the mix: Blue cheese turkey burger with roasted butternut squash and kale + broccoli slaw from Trader Joe’s with a drizzle of dressing on top.
Apparently, I’m a bit of a food hoarder. Our cabinets and freezer are packed full, so we’re “shopping” from our stockpile and limiting this week’s grocery purchases. On the menu for lunch: Shredded chicken breast (previously frozen from Thrive Market), carrot spirals (from the freezer), steamed greens, and avocado topped with Everything But The Bagel Seasoning!
