5/21: Fitness & Eats from the Week

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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!

 

The post 5/21: Fitness & Eats from the Week appeared first on Carrots ‘N’ Cake.

 

5/21: Fitness & Eats from the Week published first on onezeroonesarms.blogspot.com

 

Done