Workout Wednesdays

Keeping with the same theme from my Meal Prep Monday’s post earlier this week, today I dedicate some words to everyone asking what I’m doing at the gym now that I’m no longer in Crossfit.  Other than laughing at the absolute absurdity of at least half of the people there that is.

As I mentioned a few weeks back, I’ve enlisted the help of coach extrodinaire Colleen Ghallager of to point me in the right direction with programming.  If left to my own devices I would probably end up squatting heavy every day, so it’s good that I have someone to keep me from *only* ever doing leg day.

I won’t give away Colleen’s secret sauce that she developed just for me based on my goals and current fitness level, but it’s easy enough to give ya’ll a basic breakdown of how she’s structured my plan for maximum fat loss and fitness gains.

My workout week looks something like this:

Mondays:  30 minutes steady state cardio + Legs with a quad focus
Tuesdays: 30 minutes steady state cardio + Back and biceps
Wednesdays:  30ish minutes of HIIT (i.e., oh god oh god I’m gonna die for a solid 30 minutes) + Yoga
Thursdays:  35 minutes of intervals on the elliptical (or the rower if I’m feeling froggy) + shoulders and core
Fridays:  Legs with a hamstring focus
Saturday: 35 minutes on the step mill + Chest and triceps

The strength sessions themselves are very Crossfitesque, usually broken into supersets or circuits that I do multiple rounds of with a small amount of rest.  There are also a few select heavy lifts that are included as well.

I’m usually in and out of the gym in an hour to an hour and a half depending on the day and how much exactly I’m trying to kill myself.

Granted, every. single. time. I have to do cardio I complain loudly to myself (or anyone else who happens to be listening to the crazy woman talking to herself on the treadmill), but I’ve gotta admit I’m seeing results.  Not only the weightloss, but fitness improvements as well.

What about you guys?  What does your workout week look like?  Do you do a similar body split or something different entirely?

Push it real good…

fat jeans

Operation Fit Bitch is in full effect over here.

Honestly, I don’t really know why.  I just woke up one day last week and kind of realized that I’m coming up quickly on my 2 year Crossfit Anniversary, and I’m sick of just being kind of mediocre at Crossfit.

Now don’t get me wrong, I walked into my box for the first time in late August two years ago sedentary, overweight, completely out of shape and terrified to try pretty much anything.  I’ve come a long way both in my fitness and my confidence.

Yeah, I’m still terrified of heights so things like pull ups, rope climbs, and even box jumps present a little bit of a complex challenge for me, but by God I’ve done them.  All of them.  And I’m brave enough now to at least *try* new skills or movements, whereas I never would have been before.

Recently I’ve realized that while Crossfit has helped me to unlock my potential, I’ve let myself become a little bit lazy in my workouts.  Yeah, they still suck.  Running outside in Florida in the summer will always suck, but when I analyze my mile times, my max lifts, or even the weight that I’m using for WOD’s, I realize it’s stayed pretty much the same for the past 6 months or longer.

No wonder my fitness is stagnating.  No wonder I’m *gasp* almost becoming bored with my workouts.

NO MORE my readers.  NO MORE.

Last week I enlisted the help of one of our awesome coaches to help me get out of my funk.  I know myself well enough to know I’m at the point with Crossfit where I’m either going to push it and get to a whole new level, or I’m going to quit.

I refuse to quit.

So here’s to week 1 of progress.  Stay tuned for updates, because it’s only going to get better from here.