Hi, guys! Happy Monday!
Even though it’s only been 3 weeks at OPEX, I’m already starting to feel some positive changes in my body – like feeling both sides of my lower back touching the car seat when I’m driving and sore abs on my RIGHT side, which has probably never happened ever. My left side is always super tight and angry, so it was a nice change. Things are definitely happening, and I’m so glad that I made this switch!
On the eats front, I enjoyed a lot of delicious meals out – locally at Rosa Farms and then over the weekend in Stowe, Vermont (recap coming soon). It was fun reliving them for this blog post – I love when my weekly recap includes so many tasty food photos! 🙂
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) Dumbbell Reverse Lunge (Not Walking)
10/side alternating x 3 @2011, 20lbs, rest 45 sec
A2) Ring Row
8 x 3 @2011, rest 90 sec
*position feet so that 8 is challenging but not impossible
B1) Stability Ball Hamstring Curls
12 x 3 @3011, rest 45 sec
B2) Dual Dumbbell Neutral Grip Bench Press
8 x 3 @2010, 35lbs, rest 90 sec
C1) Sorenson
30 sec x 3, rest 30 sec
C2) Half Kneeling Single Arm Press
8/side x 3 @2010, 20lbs, rest 1 min
D) 5 Rounds, NOT Rushed of:
80 foot sled push +90lbs,
20 alternating supermans
Cooldown:
ROTEX Inward Hip
ROTEX Outward Shoulder
ROTEX Full Body Rotation
ROTEX Pelvic Floor
ROTEX Upper Body Turn
TUESDAY: OPEX
If you look closely in the photo above, you can see just how built up the muscles on the left side of my lower back are.
Strength
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 to a box <— major glute burner!
8/side x 3 @2111, 12″ box, rest 90 sec
A2) Supinated Band Assisted Pullup
8-9 x 3 @2010, red band, rest 90 sec
B1) Single Leg RDL’s
8/side x 3 @3011, 30lbs, rest 45 sec
B2) Seated DB Press on Ground
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, 30lbs, rest 1 min
D1) Shoulder I, Y, T
8 each x 3 @2110, 5lbs, 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
WEDNESDAY: OPEX
Strength
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
8/side x 3 @2011, red band, rest 45 sec
A2) 2 point Row
8/side x 3 @2010, 20lbs, rest 90 sec
B1) Anti Rotation Band Hold
30 sec/side x 3, red band, rest 30 sec
B2) Standing Oblique Crunch
8/side x 3 @2010, 35lbs, rest 30 sec
B3) Forearm Plank Reach
10/side x 3, rest 1 min
C) 4 Rounds @ steady pace, but NOT rushed:
30 cal AD ~50rpm,
50 meter single arm farmers walk/side 44lbs,
8 side plank rotations/side
15 sec Thoracic Wall Stretch/Activation – left hand press only
Cooldown:
ROTEX Inward Hip
ROTEX Outward Shoulder
ROTEX Full Body Rotation
ROTEX Pelvic Floor
ROTEX Upper Body Turn
THURSDAY: REST
FRIDAY: CROSSFIT
It was SO FUN to be back at CrossFit – I missed everyone so much! This workout was also a ton of fun – I love longer workouts! Instead of using the barbell, I used two 25-pound dumbbells for the Push Press and a 26-pound kettlebell for Single-Arm Russian Swings. I didn’t count my rounds, but I was well over 10 rounds – probably like 12 based on the scores of the ladies next to me.
SATURDAY: REST
EATS
Almond butter toast with fresh blueberries, shredded coconut, and honey from Rosa Farms– So yummm!
Warm Chocolate Chip Cookie Bowl – I was obsessed with this single-serving treat last week!
Avocado toast with sliced tomato and sesame seeds from Rosa Farms– I actually ate 3 slices for lunch the other day and, boy, was a filling and delicious meal!
The “Doc Burger” from Doc Ponds – Made with a special sauce and Vermont cheddar. It was incredible!
The “Devin” from PK Coffee made with housemade almond milk and maple syrup – It was basically heaven on earth with a few bites of blueberry crumble.
Almond butter bar from PK Coffee – I’m not sure exactly what was in it, but it was almond-butter based with honey, nuts, and seeds. I wonder if I could recreate the recipe at home?
