5/21: Fitness & Eats from the Week

Mastermind Weekend 1/16

Hey there!

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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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!

 

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