Music Monday: Gang of Youths

You know those really deep conversations with friends? The ones that go on for hours upon hours, where you talk about life, relationships, what you want from your future, etc…the ones that just completely deplete you of your energy and leave you exhausted and wondering what just happened…but at the same time were truly liberating and freeing and exciting…now imagine that happening for over 7 hours while driving from Wyoming to Utah. That was my Friday.

A photo posted by Katie A (@ktyou) on

Now I’m not complaining, it was necessary (for both Samantha and myself, I believe) but by the time we arrived to our destination for the evening, I wasn’t sure I had anything left in me and figured I’d be in bed within the hour. Surprisingly enough, I stayed up until midnight, working and watching the Survivor Season finale (don’t judge me!) to zone out.


But come Saturday morning, I was ready for something easy, a semi-quiet morning to wake up slowly until it was time to really dive into the weekend ahead and get in a workout. I popped my headphones in, turned up Gang of Youths and opened my computer for some easy writing.

It’s easy for me to jump out of bed and be ready to tackle the day ahead, jump right into my todo list and get anxious if I’m not able to do that but once and awhile these mornings are just what I need. It’s a balance of productivity, relaxation, and self-care, as crazy as that may seem.

It’s the music that brings me back down, that reminds me to breathe, that assures me I’ll get the time or the workout or the coffee that I’m looking for soon enough.

Isn’t it amazing what music can do?

Isn’t it amazing where deep conversations can lead?

Fitness Friday #21

Another week has come and gone. A week full of friends and fun and lots of work. I guess I don’t  need to specify that, we’re all in that place, right?

FitnessFriday logo

But after an amazing weekend in Boulder at the Blend Retreat and seeing so many friends, my heart is busting. Top that off with an amazing event in Wyoming yesterday (the hardest state for us to book) and my heart may explode with joy. I have a couple days off now to rest, relax and catch up on my mile-long to-do list. I anticipate many coffee shops and gallons upon gallons of coffee. I’m not complaining. 😉


Let’s get to the good stuff, shall we? By that, I obviously mean the workouts because there were some good ones this week!

Friday 5/15


Blend Retreat…

1 hour hike


Saturday 5/16

Blend Retreat…

1 hour bootcamp

2 hour hike


Sunday 5/17



Monday 5/18


Wild Horizons CF Event

50 Goblet Squats (16kg KB)

5 Rope climbs (1 + 4 progressions)

40 Slam Ball Lunges (35#)

4 Rope Climbs (1 + 3 progressions)

30 Lateral Bar hops (20”)

3 Rope Climbs (1 + 2 progressions)

20 Deadlifts (65#)

2 Rope Climbs (1 + 1 progression)

10 Hang Squat Cleans (65#)

1 Rope Climb

Time: 21:12


Tuesday 5/19


Conviction CF Event

3 rounds:

8 ring rows

8 single-arm KB Swings


4 rounds for time:

6 box jumps (20”)

9 hang power cleans (65#)

12 pull-ups (green band)

time: 8:38


Wednesday 5/20



Thursday 5/21


Mountain Fit Event

Death by style for all…

10 min EMOM:

5 burpees

2 KB snatch (25#)

+2 snatch per round

3 min rest, then…

10 min EMOM:

5 pull-ups (jumping)

2 deadlifts (85#)

+2 DL per round

3 min rest, then…

200m run

2 sit-ups

+2 sit-ups per round

It was a great week of workouts and I loved the Blend Retreat hikes and yoga to add a little more variety to my routine.

How were your workouts this week? 

How are you adding variety to your workouts?

A girl's journey through life via healthy living and music