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A New Kind of Saturday + Weekly Workouts (CrossFit Luke Hero WOD)

Hello and happy long weekend! This long weekend is especially sweet for me because I have drastically cut back on my weekend teaching schedule. I went from teaching 3-4 classes every weekend to one on Saturdays at 11:15 a.m. It feels pretty amazing not to have to teach at 7:45 a.m. on Saturday and 9 a.m. on Sunday. I haven’t had Sunday mornings off in over four years and it’s been almost two years since I started teaching early on Saturdays. I’m so excited to be able to sleep in, brunch, farmers market, actually TAKE classes, run 5Ks and do other fun and normal things. (Although I totally admit that I was up and vacuuming at 7:45 a.m. on Saturday…haha…it will take a while for me to get used to this relaxed pace stuff.)

I kind of had the best Saturday that I’ve had in a really long time.

A photo posted by Y2 Yoga Studio (@y2yoga) on

I headed over to the yoga studio early before my 11:15 a.m. class to help in the new cafe. We just started making smoothies this weekend and, well, you know how passionate I am about smoothies. 😉

I spent about two hours blending up delicious smoothies with some really fun and creative ingredients including hemp hearts, cold brew green tea and espresso, lavender, pink sea salt, avocoado and more. The smoothies were a huge hit. How perfect is hot yoga + a cold smoothie after?

After teaching I stayed and practiced. It was my first hot practice since Monday night so it felt really good.


The rest of my afternoon consisted of a mani/pedi with a friend, dress and shoe shopping and a brow wax. Zoey ate my favorite wedges in the midst of teething a couple of months ago so I needed another versatile pair to get me through the summer. I found these J. Slides gold wedges at DSW for just $59.99.


I took my new wedges out for the first time to dinner with two of my favorite women on earth. (Shoes, J. Slides from DSW, jeans are Joe’s Jeans from Nordstrom, top is Chole K from Nordstrom Rack, necklaces are Erin McDermott Jewelry)


I met Teri and Leslie Ann at Vivace to catch up. It’s been well over six months since our last get together and there have been moves, marriages, engagements and other big life events during that time…a lot has happened in a year. It was the most perfect evening to sit outside. Vivace has a great view of Uptown Charlotte.


My evening ended back at home with these two. I hope there are many more Saturdays like this on the horizon. It felt really great.

Quick workout recap…


Hot yoga


REST DAY…just a walk with the pups


CrossFit “Luke

For time:

Run 400 meters
Clean and jerks, 15 reps (65#)
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 14-lb. ball
Run 400 meters
Kettlebell swings, 45 reps (35#)
Run 400 meters
30 ring dips (smallest band assisted)
Run 400 meters
Weighted lunges, 15 steps each leg (65#)
Run 400 meters

It took me a little over 31 minutes to finish. Great total body workout and do I ever love running WODs! 🙂


3 mile run + yoga in the park


3 mile run


Hot yoga



For time:

Run 1 mile
50 front squats (75#)
50 push ups
50 deadlifts (75#)
50 pull ups (kipping)
100 sit ups

I finished in a little over 25 minutes and broke it into rounds of 10 squats and 10 push ups and then 10 deadlifts, 10 pull ups and 20 sit ups. Another great total body workout.

Hope you had a great week of workouts and that your long weekend has been very lovely!

{ 8 comments… add one }
  • 1
    Cassie May 24, 2015, 7:54 pm

    What a cute outfit! I love your dogs too 🙂

    • 2
      Jen May 26, 2015, 5:15 pm

      Thank you Cassie! 🙂

  • 3
    Rachel May 24, 2015, 8:51 pm

    That “Luke” WOD looks nasty! I will have to try it soon. 🙂

    • 4
      Jen May 26, 2015, 5:14 pm

      It’s a good one! Definitely try it out! 🙂

  • 5
    Julie May 25, 2015, 3:04 am

    Those smoothies look amazing! Fun names too!

  • 6
    Teri || a foodie stays fit May 26, 2015, 12:14 am

    It was SO great to see you!!! We need to go ahead and get our next get-together on the books. 🙂

    I really want to do that WOD you did Sunday! And thanks for all the CrossFit advice and food advice at dinner! I love picking your brain – I really value your opinion and knowledge! xo

    • 7
      Jen May 26, 2015, 5:14 pm

      It was so good to see you too! We need to do it (A LOT) more frequently! Maybe the long summer days will help! And my new relaxed schedule! 🙂

      I made that WOD up…haha! It was good though!

  • 8
    Emily @ My Healthyish Life May 26, 2015, 8:42 pm

    I’ll take a Downward Dog smoothie, please! Such creative names and ingredients!

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