Go Sweat {Weekly Workouts}

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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Hey, hey! Happy Sunday!

With all of my colitis stuff last week (prep + colonoscopy), there wasn’t a whole lot of working out going on, but something is better than nothing, right? That said, here’s a recap of my recent workouts!

weekly workouts

WEEK OF 9/21

Sunday: 5 miles

Monday: CrossFit

Strength
2 Power Clean + 2 Front Squat + 1 Jerk x 5 sets @75-80% of last weeks max (I used #95)

Prep
3 sets:
4 TnG Power Snatches
8 heavy Wallballs

Conditioning
“Snatchballz”
AMRAP 7:
7 Power Snatch (95, 65)
10 Wall Balls (20, 14)

I finished 5+8, which was only 3 reps more than when I was pregnant! Haha!

Tuesday: 3 miles with Kerrie 

Wednesday: 2-mike walk + CrossFit

Warm Up
3 Rounds for Quality:
6 Deadlifts
6 Lunges in place
3 Overhead Squats with a 3-ct pause at bottom of squat
12 Strokes on the Erg without feet strapped in (MAKE SURE YOUR DAMPERS ARE SET TO 1)

Strength
Deadlift
5@50%
4@60%
3@70%
2@80%
1@90%
Rest 2-3:00 between sets; longer as the weight gets heavier. (I worked my way up to 185; I don’t like deadlifts.)

Conditioning
For time:
21-15-9
Calories on the Erg
Overhead Squat (135, 95)

I finished in 7:29 and used 65 pounds for the OHS.

Thursday: Off

Friday: 90-minute walk at dog park with Kerrie

Saturday: Off

WEEK OF 9/28

Sunday: Off

Monday: 3 miles

Tuesday: 2-mile walk with stroller + CrossFit

Strength
3 Rounds:
1a) KB Row x 6-8 reps
1b) KB Side Bend x 15 rep ea.
1c) KB Sit-up x 10-15 reps.
Rest 1:00 after set.

Conditioning
AMRAP 22:
200 Double Unders
Calories on the Erg with remaining time

Score = calories

My score was 240.

Wednesday: 2-mile walk with stroller

Thursday: Off

Friday: 2-mile walk with stroller

Saturday: Off

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11 Comments

  1. That’s great you were able to take walks and just move even with everything else going on. And definitely a nice way to spend time with Q.

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