Workout Week

At the crack of dawn, my friend Ela and I were already breaking a sweat running along the Mount Vernon Trail. As the sun was rising, we crossed the Keystone Bridge and circled the Lincoln Memorial to stand in AWE listening to the National Anthem being sung live at the National Mall. A triathlon was in full swing honoring the victims of the 9/11 attacks on this sobering 15th anniversary. 
After a grueling week at work and a grueling week of workouts, in the midst of another heat wave, I could hardly get my sore body out of bed at 5:30 this morning. I was meeting my friend and couldn’t let her down. Accountability got me moving! With lots of laughter and chatting, six miles of jogging and walking felt like a breeze. My other workout buddy, Bri commits to doing CrossFit with me twice a week. I’m so grateful to have such motivating friends.
Surrounding yourself with people who live a positive, healthy lifestyle will only set you up for success. Talk about your workouts and clean recipes to co-workers and neighbors. Share away! The more people who know about your healthy habits, the more responsibility you carry to deliver and triumph. Be an extraordinary example to your world! 

Benefits of a Workout Buddy

  • Get a reliable workout buddy and never miss a workout
  • Multitask with your workout buddy by scoring a free therapy sesh
  • Never be in a rut because you will learn new fit moves
  • The competition will give you an extra boost in energy to endure the last round 
  • A workout buddy helps you achieve great form

Music Jam for the Workout Week:

Future Looks Good by One Republic

Sunday- Rest Day (6 mile jog/walk)

Monday- CrossFit WOD 

5 rounds for time of:
20 strict ring dips- Video Demo
thrusters, 14 reps- Video Demo

Tuesday- CrossFit WOD 

21-18-15-12-9-6-3 reps for time of:
95-lb. power cleans
Back extensions (In substitute for every 1 back extension perform 2 superman’s)- Video Demo

Wednesday- 3 Mile Run 

Thursday- CrossFit WOD


6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

Friday- CrossFit WOD 

For time:
1.5-pood kettlebell swings, 75 reps- Video Demo
Run 1 mile
1.5-pood kettlebell swings, 75 reps

Saturday- Rest Day 

Workout Week

Workout Week

Workout Week

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