โ‰ก Menu

This Week’s Workouts + New Playlist

This was a much lighter week for me on the workout front. A lot of yoga, minimal running and only one CrossFit workout. Also, two complete rest days. I say this all the time but I really listen to my body when it comes to structuring my workouts. I try to stay true to whatever I feel like doing and not to force anything. This week I was needing more rest and low-intensity workouts so that’s what I went with.

Monday

60 minute hot vinyasa yoga class + teach 45 minute spin class

12.30ff

Monday was that practice I blogged about earlier this week where I was SO TIGHT. I could barely fold forward and this was after 60 minutes of class! The spin class was great cardio and I felt exhausted in that awesome way after it.

Tuesday

90 minute super flow yoga class

This is the most challenging class that our studio offers. It’s three times through the standing sequence after a 30 minute warm up. It’s a LOT of flow. I practiced next to a friend and we pushed each other through it and had amazing practices. I commented after class that it was like the yoga Olympics! ๐Ÿ˜‰

Wednesday

90 minute hot vinyasa yoga class

1.5camel

This was my New Year’s Day practice. ๐Ÿ™‚

Thursday

REST DAY

Friday

I took a little bit of a friend’s yoga class after teaching in the morning then later that afternoon 4 miles of treadmill intervals followed by a WOD.

Treadmill workout…
10 minute warm up
10 minute hill intervals
10 minute sprint intervals
5 minute cool down

WOD
5 rounds for time:
5 squat cleans (done at 75#)
10 burpees
15 push press (35#)

Here’s a video of a squat clean.

Saturday

REST

Sundayย 

I haven’t decided yet. I am pretty sure I’m going to go to a yoga class but something about a cold run sounds good too. It’s 40 degrees, cloudy and drizzly here today. Usually that makes me want to hibernate but it kinda sounds nice for a run too.

And I have received quite a few requests for my playlist from this week’s yoga classes so I thought I would share. I really like it!

Screen Shot 2014-01-05 at 3.33.55 PM

I am always looking for new music and putting playlists together since I have to listen to them 10+ times a week! I also think music is an integral part of setting the feeling/tone of class. I’m always looking for suggestions so let me know if you come across anything good!

Was this a high or low intensity workout week for you? Do you let how you’re feeling guide your workouts or stick to a strict plan?ย 

{ 16 comments… add one }
  • 1
    Sara @ LovingOnTheRun January 5, 2014, 4:03 pm

    Wow you had some great yoga practice this week! I really need to get back into yoga more.

  • 2
    Brittany @ proteinandpumps January 5, 2014, 4:16 pm

    Have you heard the new Beyonce album yet? I am obsessed!!!

  • 3
    Allie January 5, 2014, 6:15 pm

    This week has been a lot of yoga but I can’t say that means low intensity!! I totally let how I’m feeling determine my workouts. But I also don’t give myself permission to slack off just because I’m feeling a little lazy. Usually a workout takes care of that!

  • 4
    Nikki January 5, 2014, 6:41 pm

    That is an awesome playlist! The instructors at my studio don’t use much upbeat lyrical music in class, so it’s interesting to see what other instructors use!

  • 5
    Caroline January 5, 2014, 6:56 pm

    Hey Jen! I would love to see a post about how you practice intuitive eating and exercise. As an endurance athelete, I’m all about pushing and pushing and pushing! I would love some tips and insight about how to be mindful of our bodies’ needs. You truly seem like you have struck the balance!

  • 6
    She Rocks Fitness January 5, 2014, 6:56 pm

    This was a very light week since I was sick. I incorporated yoga and walks with Kala and even a few light runs. I was just itching to be active. Hoping I’m feeling better this week so I can up the intensity and get back to my somewhat “normal” self. Loving all the yoga you are doing!

  • 7
    Caroline January 5, 2014, 6:56 pm

    Hey Jen! I would love to see a post about how you practice intuitive eating and exercise. As an endurance athlete, I’m all about pushing and pushing and pushing! I would love some tips and insight about how to be mindful of our bodies’ needs. You truly seem like you have struck the balance!

  • 8
    Heather @ Health, Happiness, and Hope January 6, 2014, 4:56 am

    Such a great playlist! I love “If I lose myself tonight” by OneRepublic… one of my favorite songs! ๐Ÿ™‚

    Demi Lovato’s Neon Lights, OneRepublic’s Burning Bridges, and OneRepublic’s Feel Again, and Lorde’s Team were fun ones for me to add into my yoga playlists lately!

  • 9
    Madison January 6, 2014, 7:30 am

    I try to listen to my body when determining what workout to do. This week was lower intensity because I was staying with my parents and did shorter workouts. ๐Ÿ™‚

  • 10
    Becky @ Life Outside The BOX January 6, 2014, 9:00 am

    I love listening to a little Dave Matthews Band during my yoga practice.

  • 11
    Megan (The Lyons' Share) January 6, 2014, 9:03 am

    This was a slightly lower intensity week for me, too, also because of listening to my body. I think I got so excited during the last week of 2013 to have time off, that I pushed my body hard in workouts (and was enjoying them!), so I needed a little breather last week. Hope this week is just as good to you!

  • 12
    kristi January 6, 2014, 7:00 pm

    love your playlists – please continue to share!!

  • 13
    cassie January 8, 2014, 9:49 am

    your.arms.are.ripped.

    i want that.

    As always, thanks for sharing & motivating me!

    • 14
      Jen January 8, 2014, 2:09 pm

      aw, thanks girl!

  • 15
    Maggie January 11, 2014, 9:02 pm

    Hey Jen! I have a question about mixing yoga and CrossFit… ever since I started doing CF in June I’ve felt it’s hindered my yoga practice (i.e. really tight shoulders, not being able to do wheel as well, etc.). Sometimes I have to take a break from CF if I want to focus on something in my yoga practice, and then get back into it. How do you maintain both, and does it ever feel like that for you? Thanks!

  • 16
    pamela January 11, 2014, 11:44 pm

    Thank you for the new tunes!! I am going to check them out. I try to do new playlists for my classes each week and then mix them up during the week. Lately I am loving Lindsey Stirling’s dub step violin pieces. She is incredible and it’s great for power yoga. I also love The Script’s “Hall of Fame.” It’s so happy:)

Leave a Comment