AthletiKated: a Week in Workouts

FitnessTraining Logs

Last week, I wrote the most pitiful ‘training’ log ever. It was an exercise for me to realize how stupid my excuses for not working out sounded to a third party. With a full 5-day work week in one location, I knew I had no excuses (even if happy hour plans came up, twice) for ignoring fitness.


My Week in Workouts

Sunday 11/12/17

I flexed my muscles on Sunday, alright. My RETAIL muscles. Saturday was an incredibly long day packed with traveling, a mid-distance run and a Slowdive concert, so my body desperately needed to sleep in.

Not having to be anywhere on Sunday, I got a glorious night of sleep and headed to the mall instead of open gym, knowing I would actually be home and have the next 5 days in a row to work out like a normal person.

Monday 11/13/17


Front Squat (10 x 1 at 90-95%) – 145lbs

Metcon (Time)
2 Rounds For Time:
25 Power Snatch 95/65
75 Double Unders
Time: 6:18 Rx

When it comes to lifting, my current max capacity is between 85-90% of my lifetime 1RMs. Seeing that I haven’t tested any of the core lifts for so long, I chose a weight that seemed challenging enough that wouldn’t cause me to break form.

When it came to the metcon, I was pleasantly surprised to fly through it. I got the first 25 snatches and the 75 double unders unbroken. I ended up breaking up into smaller sets on the second round, but the metcon was short enough that my heart rate didn’t get a chance to redline. Hooray! +547893 points for Katy’s athletic self-esteem. I haven’t finished toward the top of the whiteboard in a while.

Tuesday 11/14/17


Shoulder Press (8 x 3 at 85-90%) – 65lbs

Metcon (AMRAP – Rounds and Reps)
20 Minute A.M.R.A.P.
15 Burpees
30/20 Calorie Row
Result: 7 rounds + 5 burpees

The best part of Tuesday? I didn’t fail any of the shoulder presses! I don’t have much in the upper body strength department, so I wasn’t sure how things would go after how challenging the first set felt.

As for the metcon, I was happy to see a longer workout programmed. I’m much better at going 80% for 2 hours than I am 100% for 2 minutes.

Wednesday 11/15/17

Deadlift (8×3 at 85-90%) – 4×3/200lbs, 4×3/195lbs

5 Rounds For Time:
25 AbMat Sit ups
25 Kettlebell Swings 53/35
Time: 12:57

With Happy Hour plans on the calendar, I dragged my rear end out of bed and did this workout solo at 7:00a. Completely incapable of my 275lb 1RM circa 2013, I calculated my 85% off of a much more conservative 235.


After feeling my back start to round on rep 3 in the 4th set, I took 5lbs off the bar to make it slightly lighter so that I wouldn’t tweak my back.

The metcon was what it was. CrossFit programming said GHD, but I did this one at my work gym and didn’t see a GHD, so abmat situps it was. Between the heavy deads, situps and swings, this session was an unexpected midline burner.

Thursday 11/16/17


Metcon – 4 Rounds For Total Time:
30 Wall Balls 20/14
20 Pull Ups
10 Hang Power Cleans 155/105
1:30 Rest

Well, let’s start with a nice Before and After. Every gym has that one angry bar that has knurling that’s simply unfriendly to your grip. At 7:00a, I had that bar in hand and it didn’t feel nice.

Excited I made it out of bed on time… only to get my ass kicked by the metcon.

I’m a little bit Goldilocks when it comes to pull-up bars, and I don’t like the ones at my work gym. Combine a slippery bar with the painful knurling and you’ve got a girl who scaled down to ring rows.

Maybe if I stare at the wall long enough… it will be time to go to work so I can just quit this workout halfway through.

I hate wall balls. This WOD took a while, chewed me up and spat me out for breakfast.

Friday 11/17/17

Olympic Weightlifting
1 Snatch Push Press + 3 Over Head Squat x 8 sets – Worked up to 125lbs

Metcon (Weight)
20 minutes (partner up on one bar, take turns)
Complex for Max Weight
1 Clean +1 Hang Below Knee + 1 Hang Clean + 1 Jerk – worked up to 125lbs

Friday was an Oly bro sesh, which I was completely on board with. I worked up to 125lbs on both movements. I can’t recall the last time I had 125# up doing OHS, so I was happy with that result.

As for the heavy cleans, I could tell that my legs simply aren’t conditioned to drop under a heavy barbell and get out of the hole. Thoroughly out of practice with this lift, I was a little bit ashamed to pull my belt out for 125#, and I then had to FIGHT to stabilize the jerk. C&J’s been neglected in 2017, and the numbers I was able to hit reflected that.

Saturday 11/18/17



After 5 days on, it was time for an off in the form of tailgating for Harvard-Yale football. Southern CT has this great trendy donut chain near Yale, so I took the opportunity to bring a f*ck ton of sugar as my contribution to breakfast.

Eating clean is cute and all, but this is really why I work out. Life’s short, eat dessert for breakfast.


  1. Killed it this week!! The metcon on Thursday would’ve owned me too. I can do pull-ups, but not well, and 10 hang cleans at 105 is a pretty heavy weight. And then 4 rounds of that. Yikes. It probably would’ve taken me forever to finish that one Rx.

    1. Thanks! Honestly, I should have changed out the barbell before starting the metcon, but I was too stubborn and thought I could tough it out. Lesson learned for next time.

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