blog Fitness Friday 2:23

Fitness Friday~ 2/23/18

Happy Fitness Friday! Hopefully your week has been great! Above is a fun workout that you can do from the comfort of your own home 🙂 My half marathon training started last week and so far it’s going really good! This is the first time that I have trained for the half marathon since I started Crossfit. Even though Crossfit doesn’t have a lot of running in it, it trains you to keep doing something even though it sucks. Running is the same way~ so I am excited to see if I am able to get a PR for the half!  Below you will find my workouts for the week & Click here to see my blog post about my personal weekly Fitness goals. 

Saturday:

3 rounds:

  • 50 Mountain Climbers
  • 25 Air squats or jump squats if you’re feeling ambitious
  • 15 Push-ups
  • 10 Burpees
Mountain Climbers
Jump squat

 

Then Abs~ 3 rounds:

  • 25 Situps
  • 30 second Plank
  • 50 Bicycles
Plank hold
Bicycles

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Sunday:

Run 3 miles

Monday:

Crossfit Lincoln Workout of the Day (WOD)

Definitions and helpful tips to “what the heck does that mean?”

  • EMOM= Every Minute On the Minute (the movement starts at the start of each minute)
  • TNG= Touch N Go (do each movement without resting- so in this case it is 2 in a row without a rest)
  • 2RM- 2 Rep Max (as heavy as you can SAFELY do twice)
  • AMRAP= As Many Reps AS Possible
  • The different weights listed below refer to scaling options with men’s weights on top and women’s on bottom. So the 225/185 would be doing the workout as “prescribed” 225# for men and 185# for women.

Strength.(I did 185#)
EMOM x 5
2 TNG Deadlifts – 85% of 2RM from last week

Conditioning.(I got 6 full rounds and got the 5 Deadlifts & 6 of the box jumps into the 7th round. I used 135# and did step ups instead of box jumps)
AMRAP 12
5 Deadlift 275/185 – 225/155 – 185/115
10 Box Jumps 24/20″
15 Wallballs 20/14 – 14/10

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Tuesday:

Ran 2 miles~had to go indoors which equaled 28 laps around the track. But it was only like 10 degrees and icy, so it was a better option 😉

Ab work~ 3 rounds:

  • 25 Sit-ups
  • 30 second Plank
  • 30 Russian Twists with a 12# medicine ball

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Wednesday:

Crossfit Lincoln WOD (Workout of the Day)

Definitions and helpful tips to “what the heck does that mean?”

  • AMRAP6= As Many Reps AS Possible in 6 minutes
  • The different weights listed below refer to scaling options with men’s weights on top and women’s on bottom. So the 135/95 would be doing the workout as “prescribed” 135# for men and 95# for women.

 

Conditioning. (I used 55# and in the first section got to 3 Toes To Bar and in the second section I got through 6 rounds and through the 7th round of pullups and 2 of the lunges)
AMRAP 6:
Row 750m/600m (750 meters on the rower for men and 600 meters on the rower for women)
30 Overhead Squats 135/95 – 105/75 – 85/55 Click here to see an Overhead Squat
Max Toes to Bar in remaining time Click here to see Toes To Bar

Rest 3:00

AMRAP 6:
6 Chest-to-bar Pullups (I did pullups) Click here to see a Chest to Bar 
12 Front Rack Reverse Lunges, 135/95- 105/75 – 85/55 Click here to see a front rack reverse lunge

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Thursday:

Run 2 miles~ I did something a little different and went out on the trail. We had quite a bit of snow overnight and it was beautiful! I actually saw a fox during my run which was amazing and terrifying at the same time. He was on the trail right in front of me and I froze, not sure if I should just keep running or wait until he passed. Also I had my music in like normal, but it didn’t sound right among so much nature, so most of my run I just ran in silence.  Just goes to show you that if you do something out of the norm, it brings you an unexpected experience.

Then I did some work on my Toes to Bar~ Doing EMOM (Every Minute on the Minute) for 10 minutes. 3 TTB at the start of each minute.

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Friday:

The Crossfit open is upon us which is super exciting!! If you don’t know what that is click here! For the next 5 weeks I am on a team with a friend and we will be doing team open workouts on Friday evenings. At our Crossfit gym it is called Friday night lights and is a fun event. You are assigned a judge and it’s fun to see everyone in competition mode! This first one we actually have something going on a Friday evening (a super cool experience that I will share more about next week) so we will be doing our open workout on Monday.  So we have a different workout for today:

Class Conditioning. (It took me 14:43 & it was awful)
5 Rounds:
Bike 1k
15 Burpees

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

I love my gym- Crossfit Lincoln, when you are there you are part of a larger community. I hope you have a gym you love! If you ever want to know more about Crossfit Lincoln- just ask. They offer a FREE class every Saturday morning at 9am!! Click here for more details. 

Thanks for stopping by! What are your fitness goals for this year? Remember- Just take one day at a time!

Faith ♥

****Anything I talk about regarding fitness, comes from my own personal experience, please consult with a doctor or professional before starting an exercise routine!

***Some of the links in my posts contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link. I pinky promise I will always give my honest opinion of any product and would never recommend something if I did not use it and love it!!

blog Fitness Friday 2:23

Wellness Wednesday~ Self Care Toolkit

It’s Wellness Wednesday! Let’s talk about self care. This doesn’t mean just going for a spa day(even though that can be part of it &  fun to do), this means taking care of YOU on a deeper level. The more life that I live & the more experiences I go through, I have come to the realization that women, in general have a hard time taking time for themselves.  Self care gets buried in our day to day lives. This is a mystery as to why this happens, but it is happening all the time.  As I was listening to this podcast from Being Carefull~ episode 18: Find the Magic in Today, I had an aha moment! There was a discussion about this- As moms there is a silent encouragement, that to be a good mom, you have to give yourself up. It’s almost like a bragging among moms that happens. We HAVE to stop feeling guilty for taking care of ourselves. It is harmful for us, and it hurts the ones that we love the most. This is one of the reasons that I want to blog about some form of self care every Wednesday. It’s important, like really, really important. Self care needs to be brought to the forefront~ please take care of yourself.   Today,  I am blogging about something that I had never heard of until just recently.  A Self Care Toolkit. Have you heard of it?

Self Care Toolkit:

So I love Pinterest & I came across this blog post about a Self Care Toolkit  https://jessicadimas.com/ it really peaked my interest & then started exploring her blog in general and I am hooked! Basically, a Self Care Toolkit is knowing what the necessities are that help you take care of you! I think if you are new to self care, it is hard to even know how to take care of yourself~ what does it mean, where do you start? For me, I just started researching it and finding people who were practicing self care and tried  to learn what they were doing. Then you have to just try some things out and see what it feels like for you.  You can check out https://jessicadimas.com/ and see what her toolkit is (because it is awesome) but I will share mine! Also note- I am putting an approximate amount of time each thing takes, so you can see taking care of yourself doesn’t mean blocking out hours in your day. There are things that you can do in short spurts of time throughout the day that make a HUGE difference!

Having a Morning Routine: (this takes about 15 minutes)

Do not get on my phone for the first hour that I am up

Start diffusing my essential oil blend (Lemongrass, Sage, Frankensense,  & Lemon)

Drink a large glass of water

Start my Coffee & drink some as soon as it’s ready 🙂

Read my Devotional ~ The Book of Awakening by Mark Nepo

Reading Books that promote Self Care: (Designate 15 minutes every day to read) 

These are some of the books that I haven’t read yet, but have been recommend to me & I am going to start on. You can click on each book and it will take you to Amazon where you can purchase the book, or just see what it looks like so you can check it out at the library or find it wherever you like to get your books

  1. Simple Abundance by Sarah Ban Breathnach
  2. You Can Heal Your Life by Louise Hay
  3. You Can Heal Your Body by Louise Hay
  4. The Bright Hour by Nina Riggs
  5. The Clarity Cleanse by Gwyneth Paltrow 
  6. The Wisdom of Sundays by Oprah Winfrey
  7. Crushing It! by Gary Vaynerchuk
  8. Judgment Detox by Gabrielle Bernstein
  9. How to Get Sh*t Done by Erin Falconer
  10. Year of Yes by Shonda Rhimes
  11. Big Potential by Shawn Achor
  12. The Healing Self by Deepak Chopra and Rudolph E Tanzi
  13. I’m Fine,… and Other Lies by Whitney Cummings
  14. Braving the Wilderness by Brene Brown
  15. The Hope Circuit by Martin E.P. Seligman
Read for Fun: (I always read right before bed)

The books I read for fun are a very eclectic mix. Right now I am reading the book Wild by Cheryl Strayed. It’s an amazing self discovery journey and I highly recommend it! Whatever you read, find something you enjoy!

Quotes or prayers:

Before I started this practice, when I would start feeling anxious or worried it was easy for me to just get overwhelmed in it. Having some go-to quotes and prayers that I can read when these feelings start, has been so helpful. Find some calming phrases, poems, quotes or prayers that you can bring out when starting to feel anxious (Pinterest is a great place to find these). Write them down in a small notebook you can keep in your purse, or put them in the notes on your phone.   Then if something happens that makes you feel overwhelmed & you need a minute to get your poop in a group~  take it. Get out your notebook or phone & read the words that bring you peace.

Bedtime Routine: (The time this one takes can vary~ but it could happen in 30 minutes or if you have longer take an hour!)

See my post about sleep here. 

  1. Drinking Sleepy Time tea about an hour before bed ~or some nights a glass of wine 🙂

2. Taking a hot bath

3. Doing some yoga stretches  – click here for some great ones! 

4. Not looking at social media in bed

5.Diffusing a sleep blend essential oil in my room

6. Journaling right before bed, there is something about writing anything on my mind right before bed that helps

7. Using this meditation app. I can not tell you how much this alone has helped!!! Simply Being App

 

As I learn more about all of this, I already know my toolkit will be growing! Take care of yourself and thanks for stopping by!!

Faith ♥

 

***Some of the links in my posts contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link. I pinky promise I will always give my honest opinion of any product and would never recommend something if I did not use it and love it!!

 

blog Fitness Friday 2:23

Make My Menu Monday~ 2/19/18

Happy Make My Menu Monday friends! It’s a freezing cold morning here, and it has me really missing warm weather and sun this morning. This picture was exactly a week ago watching the sunrise on the beach of Mexico. Perfection…

My Menu for the Week:

 

Monday:

Leftovers

Tuesday:

Tacos with guacamole

  • I have some taco meat that I pre-made that makes it easy just to heat up & add all the fixings to!!
  • Serve with taco shells, rice or cauliflower rice 🙂
Print Recipe
Taco Seasoning
Servings
Ingredients
Servings
Ingredients
Recipe Notes

In a small bowl mix all of the ingredients together.

Makes enough taco seasoning for 2 lbs of meat

Share this Recipe
 
Wednesday:

Cool Ranch Tacos (I make a few edits to her recipe)

These are super, super easy & here is what you need~

Crockpot

Chicken Thighs

3 Tablespoons of Olive Oil

2 Tablespoons of Red Wine Vinegar

1 Taco seasoning packet (or click here for a homemade version)

1 Ranch seasoning packet (or use a homemade version-1T dried parsley, 1tsp garlic powder, 1tsp onion powder, 1tsp dried onion flakes, 3/4tsp dill, 1/2tsp pepper, and 1/2 tsp salt)

*Throw everything in the crockpot, Cook on low all day, at least 8 hours

Holy Cow- it doesn’t get much easier than that!!

Thursday:

Out to Eat

Friday:

Salad with leftover cool ranch chicken 

Saturday:

Roast in the crockpot~

  • I just put the roast in the crockpot in the morning
  • Add some olive oil, potatoes, baby carrots, onion, garlic & seasonings to taste
  • Cook it on low all day
Sunday:

BBQ Beef

Using the leftover meat from the roast- shred it and add BBQ sauce

Paleo BBQ Sauce: from Paleo Grubs:

  • 1 can (15 oz) tomato sauce
  • 1 cup water
  • 1/3 cup honey
  • 1 tbsp lemon juice
  • 2 tsp onion powder
  • 1 1/2 tsp ground black pepper
  • 1 1/2 tsp ground mustard
  • 1 tsp paprika

Combine all of the ingredients in a medium saucepan over medium-high heat. Stir to combine. Bring to a boil, and then reduce to simmer for 1 hour. Taste and adjust seasonings as desired. Serve with meat or store in an airtight container in the refrigerator.

Serve with buns or in a lettuce leaf!

 

 This product is something that I could not live without!

If you need even more recipe and meal planning ideas- check out Organizing Junkie’s website !

Thanks for stopping by!

Faith ♥

 

***Some of the links in my posts contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link. I pinky promise I will always give my honest opinion of any product and would never recommend something if I did not use it and love it!!

blog Fitness Friday 2:23

Fitness Friday 2/16/18

Happy Friday!! I had quite an adventure this past week & spent 4 glorious days basking in the sun in Mexico. It was amazing and probably the most leisurely & relaxing experience that I have ever had. I read 2 1/2 books & had some renewed and new experiences that were just good for the soul. Enjoy the workout above that you can do at home without any equipment! 

 Here are my workouts for the week!
Saturday & Sunday:

Double unders with a view 🙂

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Monday:

Travel Day

Tuesday:~ my training for the 1/2 officially started this week!  I found a 12 week program from peanutbutterrunner.com click here to see it

Ran 2 miles- it was sooo cold, so I opted to go to one of the gyms here that has an indoor track. It was 28 laps 🙂

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

 

Wednesday:

Crossfit Lincoln Workout~

Definitions and what the heck is that help:

  • 2RM = 2 rep max which is the heaviest weight that you can do 2 times.
  • TNG= touch n go- so don’t drop the bar or rest in between the first and second rep
  • EMOM= Every Minute on the Minute (with Alternating EMOM you would go back and forth on the movements Min1, Back Squat, min 2 Floor Press, Min 3, Back Squats, Min 4 Floor Press, etc)

Strength.
A. 12 min to work up to a 2RM TNG Deadlift- click here to see a deadlift (I did 185#)

B. Alternating EMOM x 10 min
Min #1 – 10 Back Squats- click here to see a Back Squat
Min #2 – 10 Floor Press- click here to see a Floor Press
*Use sets 1&2 to build-up to working sets, use the final 3 sets as working sets

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Thursday:

Run 2.6 miles~ it was only supposed to be a 2 mile run, but I took a different path, ended up in some mud & going farther than I had planned, but it was kind of fun!!

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

Friday:

Crossfit Lincoln Workout

Definitions and what the heck is that help:

Olympic Lifting.
Work up to a 1RM Hang Clean within 12 min (I got to 100#)

Conditioning. (this took me 11:53)
5 Rounds:
8 Hang Power Clean, 135/95 – 105/75 – 75/45 (I used 65#)
8 Alternating Front Rack Lunges, 135/95 – 105/75 – 75/45 (I used 65#)
4-8 Bar Muscle Ups OR 12 Horizontal Bar Rows (I did the Horizontal Bar Rows)
Rest :90

200 Double Unders (this is something that I am doing daily in the month of February, it’s part of a challenge at CFL)

I love my gym- Crossfit Lincoln, when you are there you are part of a larger community. I hope you have a gym you love! If you ever want to know more about Crossfit Lincoln- just ask. They offer a FREE class every Saturday morning at 9am!! Click here for more details. 

Thanks for stopping by! What are your fitness goals for this year? Remember- Just take one day at a time!

Faith ♥

****Any thing I talk about regarding fitness, comes from my own personal experience, please consult with a doctor or professional before starting an exercise routine!

***Some of the links in my posts contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link. I pinky promise I will always give my honest opinion of any product and would never recommend something if I did not use it and love it!!

blog Fitness Friday 2:23

Wellness Wednesday~ Self love

On this Valentines Day, the day of love- don’t forget to be your own Valentine and show yourself some love!! It’s easy to overlook in the business of life, but take some time today to love yourself. You’ll be glad you did!

 

25 ways to treat yourself:
  1. Read a book
  2. Take time to create a morning ritual
  3. Make a list of your 3 favorite things to do~ make sure you are doing them weekly
  4. Watch the sunrise
  5. Stop doing things that you don’t enjoy~ life is too short
  6.  Get moving~ find something that you love to do, running, biking, walking, an exercise class, etc
  7. Create a relaxing play list that you can play when you are stressed
  8. Create a notebook filled with inspirational quotes that bring you peace or make you laugh that you can refer back to
  9. Light a candle or diffuse oil that makes you feel calm or happy (I am loving a mix of Frankincense, Lemon grass, Sage, Lemon & Lavender)
  10.   Each night write down something you did well that day
  11. Make a play list that makes you happy- one that you can sing at the top of your lungs 🙂
  12. Watch a movie that makes you laugh
  13. Have a dance party
  14. Do something creative- draw, write a poem, make a craft, try something new!
  15. Practice mindfulness~ color, meditate, sit or walk in nature without electronics
  16. Journal
  17. Drink water
  18. Create a place in your home that makes you feel completely relaxed
  19. Get together with a friend or group of friends regularly
  20. Paint your nails
  21. Practice gratitude~ write down 3 things that you are thankful for everyday, be specific
  22. Perform an Act of Kindness
  23. Eat dark chocolate
  24. Create a bucket list
  25. Take a hot bath~ add a glass of wine when needed 🙂

Thanks for stopping by & remember to take care of YOU!!

Faith ♥

 

***Some of the links in my posts contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link. I pinky promise I will always give my honest opinion of any product and would never recommend something if I did not use it and love it!!

blog Fitness Friday 2:23

Make My Menu Monday 2/12/18

Hola Amigos! I am literally typing this blog post mid flight! I am on my way home from an amazing trip in Mexico, that I hope to tell you about really soon. I can’t quite figure out if it will fit  into a  Wellness Wednesday post or Thankful Thursday post. Sometimes we can’t put our experiences into a category, can we?  I can tell you this- it was amazing and I enjoyed EVERY minute of it to the fullest. I can’t wait to share it with you!!! But it is Monday, so I need to get to the task at hand, my menu for the week!

 

Monday:

Leftovers

Tuesday:

Shredded Beef Taco Tuesday! Last week I made a large roast that I used only about half of, then I shredded the rest. Then I will use it for shredded beef tacos. I just add my Taco Seasoning mix (below) to the shredded beef.

Print Recipe
Taco Seasoning
Servings
Ingredients
Servings
Ingredients
Recipe Notes

In a small bowl mix all of the ingredients together.

Makes enough taco seasoning for 2 lbs of meat

Share this Recipe
 

Then add tortillas, rice or cauliflower rice & top with cheese, guacamole, sour cream, lettuce, tomatoes- whatever you like!

Wednesday: 

Breakfast for dinner + a special Valentines day tradition

Scrambled Eggs & then choose your own toppings~

  • Avocado
  • Tomatoes
  • Spinach
  • Feta cheese
  • Bacon
  • Sausage

The Valentine’s Day Tradition in my house is chocolate fondue with bananas. strawberries and brownies to dip in!

Thursday:

Chicken Thighs served with broccoli & rice

Friday:

Pork Shoulder Roast

Have you heard of the Pioneer Woman? I love her show on Food Network. She doesn’t typically make healthy meals, but I have learned to adapt them a little, by making some simple changes. I personally make this into a crockpot meal!

The edits I make are:

When making the marinade/sauce I go step by step, per the recipe except I sub out the sugar- instead of brown sugar, I use coconut sugar
To make it into a crockpot meal, after making the sauce I coat the entire pork roast in the crockpot, flipping it around in it so it coats all sides. Then I put it on low and cook it all day long, over 12 hours
It makes the best shredded pork EVER! You can put it on tortillas, make it into a bowl with rice,or cauliflower rice, or just eat it by itself really- it’s that good.

Saturday:

Cheesy Potato Soup served with Hot Ham & Cheese Sandwiches

Cheesy Potato soup~ click here for the recipe

Sunday:

Out to eat!

If you need even more recipe and meal planning ideas- check out Organizing Junkie’s website !

Thanks for stopping by!

Faith ♥

 

***Some of the links in my posts contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link. I pinky promise I will always give my honest opinion of any product and would never recommend something if I did not use it and love it!!

 

blog Fitness Friday 2:23

Transformation Tuesday~ closet redo

Well Hello friends! I hope your week is going great so far! Welcome to Transformation Tuesday!!!! For quite a while I have been seeing ideas on Pinterest on how to turn a closet that is not being used into a mini office. So I have had the opportunity to try that out! Today I am showing you how I took your average closet and made it into a sweet little desk nook.

Closet re-do

First step- clearing it all out! Starting with an empty space helps clear the area and start new & plus I had to paint 🙂

Next step: Paint- it is amazing how much paint can change a space!!  Detail work when painting is not my favorite. But I love how it turned out.

I found this chalkboard paint at Target. It was just the perfect amount for this space! For a little bit I didn’t think I would have enough. I ended up having to do 3 coats.

Then I started adding things in! My vision board fits perfectly here. I love the chalkboard paint so I can write quotes or poems that are fun.

So what am I going to do in this space? It is a place for me to be creative and do some crafting. I will probably continue to make some additions and edits & will post an update once I figure out exactly what else I will do here!!

Thanks for stopping by!

Faith ♥

 

***Some of the links in my posts contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link. I pinky promise I will always give my honest opinion of any product and would never recommend something if I did not use it and love it!!

blog Fitness Friday 2:23

Make My Menu Monday~ 2/5/18

Welcome to Make My Menu Monday! My menu will look a little different this week as it will only be for Monday, Tuesday & Wednesday. It’s pretty exciting as to why, but I will tell you all about it next week!! This past week has been filled with lots of fun things. Here’s a little recap…

One of our weekly goals is to have a “Tribe Squad” night. This week it included dinner, bowling, dance party, & Will & Grace

A cool day of learning and recognition came this past week! One of my great passions in life is being a nurse. I have been able to find the perfect pairing in working in a free clinic and helping people truly in need. I absolutely love it. To enhance that and do further outreach in my community I took classes to get a certification & become a Faith Community Nurse.

In my son’s show choir competition this weekend his group took Best Band, Best Vocals and Grand Champion!! They are amazing to watch & it brings tears to my eyes every time.

Super bowl Sunday & my niece’s Birthday party!! BONUS the Eagles won!!!

 

Okay, now on to the Menu for the week!!!Remember there is a super awesome reason that Thursday-Sunday are ?

Monday:

Chicken Thighs with rice and broccoli

Chicken Thighs are pretty amazing. they have way more flavor then Chicken breasts. I use some olive oil and season them with salt and pepper & they are yum!!

Tuesday:

Shredded Beef Tacos (Crockpot)

2 steaks, season and put in crock pot on low all day. Shred the meat! Add to taco shells or rice and top with lettuce, tomatoes, avocado and cheese!

 

Wednesday:

Breakfast for Dinner!

Scrambled eggs- pick your add-ins

  • Tomatoes
  • Feta cheese
  • Spinach
  • Bacon
  • Sausage
  • Avocado

Don’t forget to check out Organizing Junkies website for even more Meal Planning Ideas!!

Thanks so much for stopping by! & Happy Meal planning!

Faith ♥

 

***Some of the links in my posts contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link. I pinky promise I will always give my honest opinion of any product and would never recommend something if I did not use it and love it!!

blog Fitness Friday 2:23

Fitness Friday~ 2/2/18

Happy Fitness Friday & Happy February!! It’s the month of LOVE & what better way to show YOURSELF love, than by helping it to be the healthiest it can be!!! As part of Fitness Friday I want to share a quick work out you can do from home & update my weekly workouts and track my goals!! Planning for a workout! Working out doesn’t just happen- for me they need to be written in my schedule.Each week when I write out my schedule I include workouts- that gives them a priority and a time to do them. Treat your workouts just like a meeting, or any other thing  you would make happen in your day.

Fitness Friday:

Fitness Goals from my vision board post here

Goals:
  1. 1/2 marathon (my training will officially start on February 12th)
  2. Improve at gymnastics movements (I did work on this Monday, see notes after the listed workout)
  3. Workout at least 5 times a week (YES)
  4. Yoga at least 1/week (I am modifying this a little by doing some yoga stretches before bed- see Wednesday Wellness post for details)
  5. Run 3/week (I got in 2 this week)
Saturday-
  • Total of 100 burpees & 1000 meter row
  • This sounds intimidating at first but I break it up into:
    • 10 rounds of  100 meter row and 10 burpees
Sunday-
  • Run 2 miles
Monday-

Crossfit workout at Crossfit Lincoln

Conditioning. (I used a 10# wallball & did Hand Release pushups. I made it to the round of 38 wall balls and then turned in into an AMRAP)
On a continous 21 min clock:
In 3:00 Complete
30 Wallballs, 20/14 – 14/10 – 10/6 (or reduced reps)
10/6 Ring Dips – H.R. Pushups (or reduced reps)
Rest the remainder

In 3:00 Complete
32 Wallballs
12/8 Ring Dips
Rest the remainder

In 3:00 Complete
34 Wallballs
14/10 Ring Dips
Rest the remainder

Etc…continue until failure…once unable to complete reps within 3 min window, continue for the remainder of the 21 min with an AMRAP of the rep scheme you failed on. For example, if you failed to complete 34 WBS + 14 ring dips within the time allotted, continue as an AMRAP for the remaining 12 minutes with 34 WBS and 14 ring dips. Score = total reps completed within the 3 min windows.

*** I stayed about 15 minutes after class & worked on my toes-to-bar, which is a gymnastics movement that is in my goals to improve on 🙂 They are getting better!! I can do them, I’ve just had trouble stringing them together so that’s what I am working on. I did an EMOM (Every Minute on the Minute) for 10 minutes~ as many T2B as I could string together. I was doing 3-4 every time.

Tuesday-

Crossfit workout at Crossfit Lincoln

Conditioning.
In teams of 2 for max cals: (AAB=Assault Air Bike)
EMOM x 25 min
Min #1: Person 1 – Max AAB for 50 seconds
Min #2: Person 2 – Max AAB for 40 seconds
Min #3: Person 1 – Max AAB for 30 seconds
Min #4: Person 2 – Max AAB for 20 seconds
Min #5: Person 1 – Max AAB for 10 seconds
Note – on Rounds 2 and 4 person 2 will begin

Wednesday-

REST DAY

Thursday-
  • Run for speed 1.5 miles

Friday-

Crossfit workout at Crossfit Lincoln

Olympic.
EMOM x 10 or until failure (I used #55 & made it the full 10 minutes- it was awful!!) 
1-2-3-4-5-6-7-8-9-10
TNG UB Power Clean & Jerk – 45-55% of 1RM C&J
*Perform 1 rep on Min #1, 2 reps on Min #2, etc…until failure or 10 min are complete

Conditioning.
AMRAP 15: (I used the 14# med ball and did double unders & was 35 double unders into the 4th round)
25 Medicine-ball cleans, 20/14 – 14/10
75 Double-unders – 150 Single-unders

I love my gym- Crossfit Lincoln, when you are there you are part of a larger community. I hope you have a gym you love! If you ever want to know more about Crossfit Lincoln- just ask. They offer a FREE class every Saturday morning at 9am!! Click here for more details. 

Thanks for stopping by! What are your fitness goals for this year? Remember- Just take one day at a time!

Faith ♥

****Any thing I talk about regarding fitness,   comes from my own personal experience, please consult with a doctor or professional before starting an exercise routine!

***Some of the links in my posts contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link. I pinky promise I will always give my honest opinion of any product and would never recommend something if I did not use it and love it!!

blog Fitness Friday 2:23

Wellness Wednesday~ getting a good nights sleep

Oh my goodness~ it is the LAST day of January. On this “Wellness Wednesday” I am talking about getting a good nights sleep. This has definitely been a struggle for me.  Anything that I am worrying about likes to replay in my head right when I am trying to go to sleep. Ugggg. It is frustrating!! When we don’t get a good nights sleep EVERYTHING is effected. Focusing on my word of the year PEACE~ Sleep is a huge part of that.

Top 7 things that I am doing to get a good nights sleep:

  1. Drinking Sleepy Time tea about an hour before bed ~or some nights a glass of wine 🙂

2. Taking a hot bath

3. Doing some yoga stretches  – click here for some great ones! 

4. Not looking at social media in bed

5.Diffusing a sleep blend essential oil in my room

6. Journaling right before bed, there is something about writing anything on my mind right before bed that helps

7. Using this meditation app. I can not tell you how much this alone has helped!!! Simply Being App

 

Thanks for stopping by for Wellness Wednesday!

Faith ♥

 

***Some of the links in my posts contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link. I pinky promise I will always give my honest opinion of any product and would never recommend something if I did not use it and love it!!