A Day In The Life Of A Regional CrossFit Athlete During The CrossFit Open

You don't have to know me that well to know my routine. A client in my 8am class this morning said that she was going to text me last night, but decided against it since because she figured I’d already be asleep… at 7:45pm. She wasn't too far off.  

One of the biggest things that attracted me to CrossFit, besides the opportunity to compete at a high level, was the discipline required to get there. I've always been incredibly drawn to regimes. From an early age I remember following the same sort of routines playing basketball as I do now: I had to wear certain socks, listen to certain music (rap), and go through the exact same warm up. When I got into CrossFit I found myself becoming even more disciplined than I had in basketball, especially with nutrition and recovery.

The reason I stay so disciplined is because I want to become the best version of myself, to become the best athlete I can.


Typical Day

4:15-4:20am  Wake-up

4:20-4:30am Meditate for 10 minutes using a meditation app called Headspace

4:30am Drink coffee and take protein/ supplements (fish oil, vitamin D, beef liver, iron, Xendurance)

4:55am Walk to subway listening to to my “Liz is a G Vol. 2” playlist on Spotify. If I'm in the mood for something a little less aggressive, I'll listen to Bryson Tiller or Drake.

6:00am Coach at ICE NYC

8:00am Coach at ICE NYC

9:30-11:00am First training session

11:30-12:30pm Lunch, Kettlebell Kitchen

12:30pm Coach at ICE NYC

1:30pm Pre-workout pudding

1:45-3:00pm Second training session

5:00pm Dinner, Kettlebell Kitchen

8:30/9:00pm Bed


Typical Training Day


Jami Tikannen, who runs a training program called The Training Plan, is my coach and he comes up with my individual training program each week.

1st Session


3min Row

1min Bike

3min Run

1min Bike

3x:30 Row

A. Snatch

15x1 135-185 go every 60 seconds

B. Power Clean

12x1 185-225 go every 60 seconds

C. Back Squat

4x5 @225-275

D. Behind the Neck Strict Press

3x5 110-125

E. Wide Grip Pull Up



2nd Session: Conditioning, Aerobic Power Intervals


4 x 3-minute AMRAP

Buy in: 200m TFR, RPE 6-7

THEN in the remaining time


10 Thruster @ 115/75lbs

10 Bar facing burpees

10 calorie Assault bike, RPE 7-8  

REST 3 minutes between AMRAPs  



4 x 3-minute AMRAP


Buy in: 200m TFR, RPE 6-7

THEN in the remaining time


10 Deadlift @ 225/155lbs

10 Handstand push up

30 Double Unders


Monday through Friday I pretty much have the exact same routine and schedule. I wake up at the same time, work at the same time, train at the same time, and eat at the same time. A friend of mine sent me this quote and said she was going to embroider it on a pillow for me: "It's not depriving yourself when the joy of sticking to the plan is greater than the joy of indulging".

But Saturday my routine changes slightly, I don't have to wake up as early and I always feel a sense of closure for the week because Sunday is my “rest” day, my day to relax with no routine.

People may read this and think, “Wow! She's crazy! She must be miserable!”. Or maybe they think, “How boring!” . They’d be justified in thinking so. But I don't know how to not be this way. If it's something I didn't love or have a genuine passion for I wouldn't be able to keep the routine I have..  It's just me. It makes me happy.

So yea, I love Sundays… but I can't wait for Mondays. Oh, and I listened to some Drake writing this ;).


Author Bio: Liz Adams is a regional CrossFit Athlete and CrossFit coach at ICE NYC. In her free time she can be seen lifting in Tims, listening to 90's gangster rap, and hanging out with her brother, Jay.


IG: @lizadams21