Crossfit Workouts for the Week 20/06

I m feeling pretty motivated this week not going to lie. I m training consistently, my diet is coming together and I m feeling good. I have been playing around with a few things recently and I think things are starting to work! A few notable changes I made:

  • Water is now at 4-5 litres per day
  • Carbs are steadily going up
  • Walking 10k - I set myself a challenge to walk 10k steps daily from now until the end of June. July I hope to take it up to 20k steps! 
  • Meal Prep - this has really gone up a notch week after week to the point that I am getting a good routine in place.

I am working through some things with my diet and it feels really good for things to 'click' into place. It can be so hard to stay consistent sometimes when you can't see visible changes week on week. What's equally hard is to stay positive and celebrate the good things as they happen. There is no magic here other than just patience.  

Two things I've tightened up a lot:

A) Sleep : this is now a priority to get minimum 8 hours a night, usually 9

B) Tracking : Weekly weigh ins, taking my measurements, pictures and daily diet tracking.

So now to my training for the week......I train in CrossFit Solas and this programme is an excerpt of the 12 week programme we are finishing up there. 

I M STICKING WITH 5-6 DAYS TRAINING AND THOUGHT WHY NOT POST THE WORKOUTS HERE. IF NOTHING ELSE IT'S A WAY FOR ME TO TRACK MY PROGRESS AND MAYBE INSPIRE YOU TO TRY ONE OF THE BELOW!

I train in Crossfit Solas in Bray where the focus is always on mobility and technique. We change the programme every quarter, test all of our members and ensure that each phase works on our weaknesses. All classes have a 1:10 coach to member ratio so everyone is carefully monitored to ensure movements are performed correctly

***Insert obvious word of caution that the programme is designed for our gym and so has a specific purpose which may not be right for you and also to consult your doctor before trying any form of exercise etc. etc. ****

Monday

STRENGTH:

A) Box Squat 5X5

B) Kneeling Shoulder Press 5x8

WOD: 10 MIN EMOM

5 KG swings (16kg)

5 Wallballs (9kg)

 

Tuesday 

STRENGTH:

A) Clean Pulls 5x3

B) Hang Power Cleans 5x5

WOD EMOM 7 min

2 clean pull

2 high pull

2 HPC

2 front squat

 

Wednesday

STRENGTH

a) Seated Strict Press Test 5x8

b) Dips 5x3

WOD - 3 Rounds

10 push ups

20 OH lunges (plate)

run 400m

 

Thursday

STRENGTH: 

a) Front Squat 5x3 (45kg)

b) Dips 5x5 (Red band)

WOD 3 rounds:

21-15-9

TTB

Burpees

 

Friday

Warm Up: Dish holds/planks, mobility

PARTNER WOD:

P1: Hex bar carry 100m

P2: KB Complex

5 DD

5 CLEAN

5 FRONT SQUAT

5 PUSH PRESS

5 BACK SQUAT

10 rounds of each for time

 

Saturday

Horse Riding & Walking

 

Sunday

Walked 10k in the rain :(

 

Try it out and let me know what you think!