November 17, 2023

November 17, 2023
N

Warm-Up
Two sets of:
2 minutes bike
30 seconds hanging knee raise hold
30 seconds kettlebell goblet squat hold

Two sets of:

16 single-arm DB overhead reverse lunge (8/leg, switch hand with leg)
6 hip hinge
4 KB goblet squat
2 jumping squat for max height

A. Every 3 minutes, for 18 minutes (6 sets):
Tempo front squat @ 32X1

Set 1 – 3 reps @ 65% of 1-RM Front Squat

Set 2 – 2 reps @ 70%

Set 3 – 2 reps @ 75%

Set 4 – 1 rep @ 80%

Set 5 – 1 rep @ 85%

Set 6 – 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 80-85%

B. Every 5 minutes, for 15 minutes (3 rounds):

30 calories of biking

20 back squats

1 Comment

  • This workout is pretty much a copy of Invictus WOD for the day, found here: https://www.crossfitinvictus.com/wod/november-17-2023-performance/. I love their workout and follow them as much as I can.

    Results for the day:
    
*Set 1 – 3 reps @ 95lb
    
*Set 2 – 2 reps @ 100lb

    
*Set 3 – 2 reps @ 105lb
    
*Set 4 – 1 rep @ 115lb
    
*Set 5 – 1 rep @ 120lb
    
*Set 6 – 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 115lb

    Three rounds of:
    30 calories on Peloton
    20 front squats @ 95lb

By Ann-Louise Strandberg November 17, 2023
1 Comment

Ann-Louise Strandberg

About me

Hey there! I'm Ann-Louise, and I proudly wear the badge of a working mom with honor. Although I'm originally from Sweden, I've been fortunate to call beautiful San Diego my home for the past 11 years.

My life's a beautiful juggling act, constantly striving to strike that perfect balance between my professional commitments and cherishing precious moments with my little superstar, Luca, who brightened our lives in September 2022. Some days, I feel like I've got it all together, while on others, well, let's just say it's a work in progress.

In the midst of the motherhood hustle, I've become quite the expert in food planning and prepping, my secret weapon for staying sane and keeping things running smoothly on those bustling weekdays.

When I'm not immersed in food prep and planning, you can find me dedicated to my ultimate passion – exercise! It's not just a hobby; it's my escape, keeping me energized and centered. Though it took some time to rediscover my exercise groove after giving birth, I now love every moment of it.

Amidst the beautiful chaos of motherhood, Mamas Bits & Bites is my way of sharing a slice of joy and inspiration with fellow moms on their unique journeys.