So, it's been a couple of weeks since I posted my workouts. My ankle is finally starting to feel better! I purchased a copper compression sleeve for my ankle, and it did ease the pain a bit (<---amazon affiliate link). As soon as my ankle got better, the girls and I picked up another cold/sinus infection. There is always something! Because of this, my workouts have been a little less intense and I've taken a lot more rest days. Oh well. I'm trying to focus more on overall wellness and I'm not interested in overexerting myself when sick or injured! In other news, my twins weaned from breastfeeding last week. We made it to just under 18 months! They were down to one feeding per day and I'm pretty sure all 3 of us were ready. I know they loved it, but they were really good sports and went to bed just fine without it. It's such a bittersweet time. IMG_4124 The good news is (despite how tired I look in this 5 am pre-workout photo), I have SO much more energy since weaning. School is going to get more intense very soon and I was definitely struggling with my energy level. I'm glad to start to feel like "myself" again, despite the difficulty of this emotional milestone! The girls have also been playing together a TON. It's hilarious, wonderful, and awful - all at the same time. They really haven't cared for each other much and I always wished for them to play together... until now. It's like a three-ring circus in here! They are chasing each other, tackling each other, biting each other, hitting each other... I think you get the picture. There are some really sweet moments though, too. There are hugs, kisses, and yesterday Twin B was giving Twin A water when she was sick and then patted her on the head. IMG_4326 IMG_4319 I can't complain. It's really cute to see them interact and learn about each other every day. They are growing fast! Back to workouts :-) Sunday: 5/8 Found this on instagram, @Crossfit_wod_wide 6 rounds for time: 3 deadlifts, 155# 4 ring dips (assisted with band) 5 strict press (35#) 6 burpees I finished in 10:36 then: 4 x jump rope tabata (16 minute total) 1 x tabata KB swing 1 x tabata KB snatches 1 x tabata strict press (20#) Monday: 5/9 3 x 3 chin ups 3 x 10 bicep curls, 35# (total) 4, 3, 2 banded chin ups 3 x 15 bicep curls, 20# 3 x 10 tricep dips 3 x 10 skull crushers (20#) 3 x 10 OH tricep ext (10#) 3 x 10 triceps pull down Tuesday: 5/10 Off, not feeling well Wednesday: 5/11 "Me, Myself, and My Bar" - I think I found this workout on instagram, @Wodcrossfit For time, all with 45#: 100 push press 75 back squats 50 hang cleans 25 front squats I finished in 17:17. This one is WAY harder than it seems. My quads were sore for days, and the push press section was really difficult. Thursday: 5/12 3 sets of max pull ups 3 sets of max chin ups 3 sets of max neutral grip pull ups repeat above using band ^ for 3 sets 3 x 10 bicep curls with 45# bar Superset: 3 x 10 barbell bent over rows 45# 3 x 10 one armed rows 20# 3 x 8 bicep curls, 35# total 3 x 15 bicep curls, 20# 3 x 10 ring rows Friday: 5/13 off, busy day of appointments and errands Saturday: 5/14 Straight leg deadlift 4 x 10 at 95# 1 x 10 at 115# 3 x 5 at 125# 3 x 10 KB goblet squat 3 x 10 high step ups (30" box) superset: 3 x 12 one legged KB deadlift (each leg) 3 x 10 kickstand KB deadlift (see more info here) 3 x 1:00 glute bridge holds with 25# plate cash out: 100 walking lunges walked/jogged 2 miles Sunday: 5/15  off I hope you're having a great week! Let me know in the comments if you had any great workouts :-)

(This post contains affiliate links. Thank you for your support! As always, please see disclaimer here). Hello! Hope you had a great weekend. Just wanted to pop in real quick and document my workouts, etc.  If this week had a category, it would be "a little bit of everything." I just kind of felt like mixing it up and doing some random circuits that I made up. I also started carb cycling a bit this week. I'm always looking to try new things, so my goal is to decrease carbs to <50 grams twice per week (on rest days or active recovery days) and see what happens. I did intermittent fasting for a while, but I found that didn't mesh well with switching to early morning workouts - I would just get hungry and be crabby all day. I feel like carb cycling is a little more gentle, but might still have a similar fat burning effect. I'll do a post on it at some point down the road! IMG_4079 IMG_4083 I think I'm starting to see some definition in the arm + back department! In other news, my twins have been super upset the past few days. I suspect it's teething (as usual), but it's been a lot to handle. They've also learned how to say "no" in context. It's the standard answer to every question now. Lord help me.  IMG_4102 IMG_1652 See above - Twin A being sassy and Twin B looking sad. How many teeth do humans have again?? Anyway, back to workouts: Monday: 4/18 warm up: jump rope deadlift: worked up to 5 sets at 165# Tuesday: 4/19 3 rounds: 10 high, 24" step ups (each leg) 10 slow hand-release push ups (3 secs down, 1 sec pause at bottom) 20 jump squats 10 chest flies on the rings 10 in and outs 100 jump ropes 10 tricep dips on box Wednesday: 4/20 rest day! Thursday: 4/21 warm up: worked on ankle mobility - banded lunges + static squat holds 3 x 5 band-assisted ring dips WOD: every 3 minutes for 7 rounds 10 straight leg deadlifts (65#) 5 power snatches (65#) 10 overhead squats *I'm really not there yet with overhead squats, since my ankle mobility is not that great. Instead of adding weight, I use a resistance band (like this one - I have black). If you grip the band wide and pull it tight, you'll end up contracting your back muscles instead of "shrugging" while you hold your arms up. I'm hoping to add weight soon - but I'm taking my time in getting the form right so I don't hurt myself! Friday: 4/22 warm up: jump rope strength: power cleans - worked up to 105# WOD: 10, 9, 8, 7, 6 .... 1 hang cleans (65#) front squats (65# - don't drop the bar in between cleans + squats!!) burpees took me 14:45 - I was moving very slow, this is WAY tougher than it looks. I definitely challenge you to give it a try. I was panic breathing the entire time! Saturday: 4/23 max banded pull ups x 3 max banded chin ups x 3 3 x 10 ring rows (with pause at the top of movement) supersets: 1. 3 x 5 floor press (65# - works best if you have bumpers - or if you have a bench, use it!) 2. 3 x 10 push ups 1. 3 x 15 glute bridges (65#) 2. 3 x 20 reverse lunges w/ 10# at each side 1. 3 x 10 bent over rows (barbell - 65#) 2. 3 x 10 bicep curls (35#) 3. 3 x 10 one arm bent over rows (20#) 1. 3 x 10 hanging knee raises 2. 3 x 10 "tick tocks" (35#) Sunday: 4/24 rest day/"crop fit" - I started a very small garden! IMG_4086 I cleared out this bed and planted all of the things that like to be planted this time of year - onions, two types of kale, lettuces, spinach, peas, beans, broccoli, thyme, rosemary, parsley + summer squashes. I'm going to wait a few weeks for tomatoes, peppers, basil, etc. I planted the kale and lettuces on the side using this bag method. We'll see what happens! Monday: 4/25 The "Bear Complex" without dropping the bar, you do hang clean + front squat + push press + back squat + push press = 1 rep. (except I did 7 sets of 5 reps instead of 7x7. I was trying to go heavier than normal, this is the kind of thing I usually do very light! Believe me, 65# is very challenging with this) 1: 45#   2: 55#   3: 65#   4: 65#  5: 65#   6: 55#  7: 55# then: 3 rounds of: 5 band-assisted ring dips 10 skull crushers (20#) 10 OH triceps extension (10#) 10 triceps pull down (I used a band) I'd love to hear about some of your workouts this week! Have you ever done carb cycling?  Anyone else starting a garden? I could use all of the tips I can get!

fit mom I've decided to start posting my workouts in a weekly format so it's easier to see the bigger picture of how I'm fitting workouts into my life. I always love to check in on people's blogs and see what they're doing to gain inspiration. Please keep in mind, I'm not a personal trainer or a doctor, this is just what I've been up to, so please don't do anything crazy. This was a super good week for me in terms of getting myself back to where I need to be in the strength department.   Saturday: 3/12 I worked on power cleans today - and was able to get up to 5 sets of 5 @ 95 pounds! This was a huge accomplishment for me, as I haven't been able to clean 95# consistently for a while. I've been trying to focus on form with these lifts more often and not try to overcomplicate with other exercises. Believe me, doing 10 sets or more of power cleans will leave you plenty tired! Sunday: 3/13 Off day! Monday: 3/14 warm up: worked on kipping pull-up technique (I'm still not there yet!) + 3 sets of 10 deadlifts at 95# workout: For time: 21-15-9 (reps) deadlifts (I used 125#) pushups rest 3 minutes 21-15-9 Curtis-P's (hang clean, front rack lunge L + R, push press - see video here, I just did 45#) box jumps The first portion took me 4:59 to complete. The second portion took me 14:04 to complete. The Curtis-P's were straight up terrible. I started at 65#, immediately regretted it, and dropped the weight to just the bar. Definitely do this light! I broke it up into sets of 5 or so, it was tough! Tuesday: 3/15 5 minute EMOM of max pull-ups (no band) (every minute on the minute perform as many as you can string together) 10 OH squats (pick a comfortable weight - I do these light) 5 minute EMOM of max pull-ups (with band this time) 10 OH squats 5 minute EMOM of chin-ups (no band) 10 OH squats Wednesday: 3/16 5 rounds for time: 15 kettlebell swings (I used 35#) 15 bent over row (45#) 15 plank to pushup (demo here) 15 jump lunges This took me 14:00 to finish. The plank to pushup portion was surprisingly hard. Also, I varied the grip on the bent over rows, between supinated and pronated, to target different areas. Thursday: 3/17 Off day Friday: 3/18 I alternated sets of power cleans with straight leg deadlifts - it looked something like this: 10 power cleans @ 65 #, 10 SL deadlifts @ 65# 10 power cleans @ 75#, 10 SL deadlifts @ 75# 10 power cleans @ 85#, 10 SL deadlifts @ 85# 5 power cleans @ 95#, 10 SL deadlifts @ 95# 5 power cleans @ 95#, 10 SL deadlifts @95# 3 power cleans @ 105#, 5 SL deadlifts @ 105# 2 power cleans @ 105#, 5 SL deadlifts @105# afterwards: 3 rounds of: 30 seconds dead hangs on pull-up bar (example) 1:00 wall sit 1:00 squat holds w/ 25# plate (example) *Getting those power cleans at 105# was a new PR for me! So happy about it! Saturday: 3/19 inspired by this workout For time, complete: 50 front squats (65#) 10 clean and jerks (65#) 50 box jumps 10 clean and jerks 50 pushups 10 clean and jerks 50 box jumps 10 clean and jerks I finished in 23:15, this one was really tough - even with scaling it down. I would like to try the regular version posted on the link above once I'm less sore! What were your workouts like this week? Did you break any of your records?

(This post contains affiliate links - please see what that means here). Need some motivation for your Monday? IMG_2412 This was a really awesome, heart-pounding workout. I'm trying to get back in good cardio shape after struggling with virus after virus and my asthma this winter. It has not been easy, but I think I'm finally getting there! You'll need a pull-up bar, a kettlebell (I used 35#), a barbell and plates, and a box (mine is a homemade version of this), and an interval timer app (or this). I'm working on my pull-ups a lot, still using a band most of the time, but getting there! Warm up/Strength: 5 min EMOM of pull-ups - string together as many as you can each minute and then rest the remaining time. (My goal was 3-4 per minute) Workout:  Set your interval timer to go off every 2 minutes. You'll do this workout for time, and every 2 minutes stop what you're doing and perform 5 burpees. Getting this workout done fast = less burpees! 3 rounds for time: 10 deadlifts (125#) 10 goblet squats (I used 35# KB) 10 bicep curls (I used 35# KB) 10 step ups on box (each leg, I used 20" box) 10 bent over rows (5 each arm, I used 35# KB) + 5 burpees every 2 minutes.
  • I finished this workout in 13:39 and did 30 burpees.
Cool Down/Abs 3 x 1:00 planks   Let me know if you try it - or tell me about your workout!