In this week's blog, Aubrie takes us through the final week of her Crossfit Journey! We get to take a closer look at her workouts, the specifics of her nutrition/macros, as well as her thoughts on how to always keep improving for long-term progress.
"Week 4 you guys, it's finally here! This has flown by and I'm still nervous every single workout, I still get butterflies. I know the workouts are not really that bad it's just this is the way I act beforehand.
This week we are going to focus a lot on the why - what is going to drive you to continue and of course I want to know what you guys want me to do to continue because we are 8 weeks into this and I feel great!"
1 rep MAX of Snatch
Panama City Crossfit: 2 rounds
- 27 burpees over partner
- 27 toes to bar
- 27 cal cardio
- 27 Curtis P's
- 270m overhead plate carry
**20 min time cap
"This workout definitely deserved a protein shake. I don't think it was hard but I think coming off the weekend, Monday workouts are always dragging a bit, so time to get back to it. I would say that because it was a harder workout it really reminded me that if you have a hard time with accountability or pushing yourself during a workout, try inviting someone. You could also try bringing someone that is stronger or faster than you are to be accountable, to show up and to not quit!"
Macro Friendly Recipe
"Tomorrow I am going to show you a really good recipe that I made for the first time last week. It's pretty macro-friendly, super yummy and your whole family can enjoy it! (featuring Brad and Lettie)
Super easy, yummy recipe, especially if you have a family this is going to be perfect for you. First, I have cooked the meat which is lean ground beef and it is browned already. It has taco seasoning on it and I am adding 1 can of black beans, and 1 can of corn, you don't have to add (1 can) rotel tomatoes but this time I am. Stir them all together in the skillet and next, we are going to make the cornbread topping.
You will need: 1 box of cornbread mix and instead of following the cornbread mix recipe, we are going to add liquid egg whites to it *Cuteness alert* Lettie is going to do pour it in the bowl for me. It is about 16 ounces of the egg whites.
Put the meat & ingredients into a pan and pour the cornbread mix on top of it. You are basically making a taco pie! Bake it in the oven at 350 degrees for 20 minutes. Something that we did last time is to add fat free cheddar or mozzarella to the cornbread mix to give it some more protein. Once it is done, let it cool and top it with sour cream or cilantro if you want. The breakdown of macros are: 308g Carbs, 62g Fat, 230g Protein."
"I think that everyone, at least once a month, has a day where you're like I really don't want to work out or I don't want to be here and that is today for me! But I showed up and we'll see how I feel after the workout. I think on days like this one you really have to think about whether you're being lazy or your body really needs a day off. Today, I was just feeling a little bit off but I told myself to go to the gym, you're going to feel better. Let's work out!
Halfway through - I do feel better and I am glad I showed up!"
Panama City Crossfit: 7 rounds
- 15 toes to bar
- 7 overhead squats
- 200 m run
**18 min time cap
"I'm a little bit disappointed I didn't finish that workout because I was on pace in the beginning and then ended up getting off track. I do feel better after working out so that's my advice to you, just go to the gym, go workout even if it's 20 minutes it counts. I will see you at my final weigh-in!
Ok, ya'll! I am at my final weigh-in after the last 9 weeks but we'll just treat it as the last 4 weeks. I want to preface this with I know for a fact that this is going to be a high weigh-in. It's the mid-afternoon right now so I have that going against me plus I have a lot of water weight. The scale initially said 146.1 and I was like wait - that's not right.
When I weighed myself this morning I was about 149, which makes sense. SO, it said 146 and then we moved the scale and now it says 149, we're just going to go with 149.7. I think that sounds like a really good weight and I want to show you that if you're consistent with macros and food it's going to yield progress. But if you look at just weight it wouldn't really indicate progress.
This is just life and you're going to have times of the month where you feel really good, really lean. If you track it with your cycle it's going to be in that ovulation window in the middle that you are going to feel tight and strong, energetic, and love the way you look. But then when your cycle comes it will be the complete opposite so you should be seeing a pattern to understand that your weight will definitely fluctuate."
"Ok so across the last 8 to 9 weeks of these 2 series, 1 thing I have not talked about yet is what happens when you are not progressing toward a goal that you had hoped for. Let's say you are going backward or things are not working out the first thing you want to analyze is:
- How consistent are you? Did you put in the effort? Were you consistent at least 90% of the time?
- Look at your foundation - Why? Why are you doing what you are doing? What other choices do you have? Are you going to flip-flop into an extreme diet? Quit? Most of the time you don't have any other choice but to move forward."
"You guys, this is the last crossfit workout of our series!
Panama City Crossfit: 2 rounds
- 50 wall balls
- 50 kettlebell swings
**12 min time cap
"I brought a friend with me this time, Let's work out!
The last little mentality piece that I want to encourage you about in this last week of crossfit is that comparison is truly the thief of joy. Comparing yourself to your past self or other people in their journey, especially postpartum, it can be really hard. So just remember this is YOUR journey, you get to choose how much time it takes to reach your goals. What took someone 10 months might take you 10 weeks but this is all long-term progress it is not just temporary windows of time.
My Macro consistency has been about 70-75%. If you are tracking Macros at home and you are seeing the same results as I did then I would:
- Decrease carbs and fats
- Increase activity levels
Energy levels I would say that I feel 8.5/10
Body - how I feel about myself is about 8.5/10
Moving forward I am still going to maintain my 3 Crossfit sessions and 2 bodybuilding sessions a week, I will continue to track my Macros. I hope you have found this series helpful as well as the one that came right before it!"
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