Garage CrossFit Workout Plan 7.7-7.13

Over the weekend I finished the book “Girl, Stop Apologizing” by Rachel Hollis and it was SO GOOD. I listed to it on Audible, did you know your first book is free? I listed to it during my morning workouts and on our short road trip to Valdosta. Both of her recent books are geared to towards helping women become their best self. I love her books because she is very real + honest. She encourages us to think less + do more by giving us a shame-free plan for embracing and achieving our goals. She squashes the lies that we, as women, have set and believe to be true over our lives. She allows us to erase those lies so our true and authentic self can come to flourish. This is an encouragement we all need.

In one of her chapters she talks goal setting and to-do lists. She encourages us to get specific and make our list RESULTS BASED. So instead of writing down “work on blog post,” a results-based list would say “write 500-word blog post.” You see the difference there? By focusing on the specific reult we are able to actualy acheieve somthing concrete. Because the first one is so vauge, I would probably end up scrolling pinterest or instagram for “inspiration” for 45 minutes and check it off my list as “blog research.”

So this week, how can you change up your to-do list and make it results based? Maybe that’s specifying something in your workout plan, your meals for the week, your water in-take or even your business/work goals.

Speaking of workout plans…. here is thhis week’s workout plan! You will see a new addition to my plan as we got a Concept 2 Rower for our gym. SO PUMPED! You can always sub the rower or bike for running and barbell movements for Dumbbells. If you need help subing movements or have questions on the format, please don’t hesitate to ask!


I’ve got my 7th weekend out of 8 og yoga teacher training this week so it is a shorter week of garage workouts. I also programmed my rest day as Thursday to give my body a break before the long weekend.

Don’t forget to stop by @figs.and.freedom and say Hi! I hope you all have a great week and that you crush your new and improved results-nased to-do list!


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