Just Did It!

3 min yoga warm up

10/50s- *30 rounds

JR low jacks -59/55/55

lunge on ball (L) - 14/14/17

JR low jacks - 61/52/55

lunge on ball (R) -13/14/17

JR low jacks -47/53/51

dip station combo (leg over/lunge back/legraise) -9/12/11

JR low jacks -56/50/52

ball squeeze/pulse squat - 52/54/56

JR low jacks -52/52/49

90 degree ball touch sit up -16/18/19

Tues Eats:

645 am - cappuccino whey shake (1/4 cup coconut)

1030 - chicken breast, medium sweet potato

2pm - 1/4 cup walnuts

 ****IF****

OFF TO GLACIER NATL PARK!

Stronger & Hotter

3 min yoga warm up

Part 1: 10/50s - 12rounds

sb diagonal lunge/row (#50) 11/8/9

crossed leg burpees - 10/10/10

sB squat (L) - 21/17/16

sB squat (R) - 19/17/14

Part 2: time challenge: 15 sets!

jumpsquat(2)/jump tuck/3 1/2 pushups (combo)

time: 2min 59s

Total workout time: 14min 59s

Notes:

- having upper back pain so I’m going to add weight training to my routines every other day if they don’t already have some in them. (5 sets/15 reps -- smith 1 arm row/smith underhand row +10# each side)

1)  JR 20 (5/25s -- 40 rounds)

Sayonara Fat

chin ups - 20 rep

400m sprint (1/4 mile)

ball pushup/knee tuck - 40 rep

400m sprint

 1/2 burpee row (#65) - 60 rep

400m sprint

thrusters (#55) - 80 rep

400m sprint

Completion time: 35min 16s

Notes:

1)perfect weight for 1/2 burpee/row and rep range

2)             killer workout. even hard than yesterday. i feel like dropping dead:)

Thurs Eats

7am cappuccino whey shake (w: 1/4 cup canned coconut)

11am 4oz ground beef/6 oz sweet potato

1pm protein/fruit sorbet - (2 tsp) coconut oil

4pm 2 HB eggs/ 1 bell pepper and a large handful of pea pods

7pm chicken/2 cups lettuce/ 1 tbsp home made vinegarette

***SUCCESS!!! I was not hungry between meals AT ALL yesterday!***

Shape Shifter

5 min yoga warm up

4rounds:

sB squat jump up - 20 rep

reptile *pushups - 20 rep

one leg squat jump up - 20 on each leg

side plank lift cross over - 20 reps each side

Completion time: 35min 59s

***THIS WAS SUPER HARD!!!!****

Tues Eats:

7am cappuccino whey shake/apple

10am chicken/salad/vinegar/20 mac nuts

1pm chocolate coconut protein pudding/1 cup mixed fruit/ 2 tbsp raisins

4pm 2 hard boiled eggs/1/3th med sweet potato

7pm chicken/veggie curry/1/4 cup brown rice

*I always mix 2-4 tbsp canned coconut with my whey protein*

Wed Eats:

7am cappuccino whey shake/apple

10am burrito seasoned beef/brussel sprouts/15 mac nuts

1pm 2 HB eggs/watermelon

4pm 1 slice protein bread/veggies with mashed black beans/1/4 cup walnuts

7pm leftover chicken/veggies

CrossFit Unrivaled 6/23/11

Dead lift (#105)

5-5-5-5-5

THEN: 10---> 1 of each:

Pistols (each leg - jG assisted)

Ring Dips

Toes 2 Bar

total workout time: 21min 01s

+ JR 20 min (10s/40s - 24 rounds)

Mon Eats

730am cappuccino whey shake/1 cup mixed tropical fruit

1030am 1/2 med sweet potato/4oz tuna/15 mac nuts

1:30pm 1 slice protein bread, 1/4 cup sunflower and craisin mix

4pm 3 egg soup(zucchini, cauliflower, Broccoli, tomato, onion)

7pm *****I.F.******

Hotel Room Workout

5 min yoga warm up

10/20s-- 24 rounds

sB squat L - 11/11

dive bombers - 6/6

sB squat R - 12/11

diagonal knee tuck pushup - 7/8

sB squats L -11/11

tricep leg lifts -14/15

sB squats R -11/10

santana pushup -7/8

sB squats L -12/11

monkey pushup -7/8

sB squats R -11/10

sumo pushup -9/10

LOOOOVE THIS WORKOUT!!!!!!!!!! :D

+JR 20  (5s/35s - 30 rounds)

sunday eats

7am cappuccino whey shake

10am turkey burger/melon

12pm 1 slice protein bread

1:45 pm 2 egg drop soup (mushrooms, broccoli, cauliflower)/1/3 cup raw sunflower seeds

4:30pm chicken/apple

7pm ground beef w/ burrito spices//brussel sprouts/red pepper

Jackie K's WOD

5 min yoga warm up

3 rounds:

kB swings (#35) - 20 reps

hang power clean to overhead press (#65) - 10 reps

Jump rope  - 500 skips

Completion time:  21 min 34s

+20 min stair sprints (skip 1 step/every step/double ft hop = 1 set. 12 sets completed)

thursday eats

7am cappuccino whey shake/melon

10am chicken/ avocado/sweet potato

1 pm protein sorbet/1/2 slice protein bread

4pm  1/2 cup craisin, sunflower seed, 2 tbsp organic granola, almond mix/2 egg soup (mushrooms/zucchini)

7 - *****I.F.*****

friday eats

7am cappuccino whey shake/1 cup mixed fruit

10am   chicken/ 1/2 cup almond, craisin, sunflower seed mix

130pm 1.5 slice protein bread, 2 cups broccoli

245pm small home made banana oat cookie

7pm chicken/veggies

Sexy Supremacy Workout

5 min yoga warm up

10s/40s- 24 rnds

10 mnt climbers/1 (staggered) pushup - 5/6/6/6

1 arm sB alt. row (#30) - 16/17/17/16

*sB fwd/bkwd lunge L - 9/9/9/8

*sB fwd/bkwd lunge R - 11/10/9/8

inverted 1/2 rows - 49/40/46/43

bicycle (#15) - 28/24/23/24

-        jr 20 min (5s/55s -- 20 rounds)

OK. So far my “clean it up in 3” challenge is not going well. I definitely went from 85% to 90% in the last couple of days but it pisses me off that i was not 100% so as punishment i decided to start it all over again yesterday. this is really important. If you fail, try again. Do not give up, do not lose hope/motivation it was just a couple of days and you can make up for it fairly easily once you’ve committed to doing better. Remember, you are AMAZING and you can do ANYTHING if you put your mind to it!

rules:

1)              veggies with 3 meals a day

2)             fruit with only 2 meals a day

3)             0-1 serving grains/day, no alcohol or dairy

DO IT BECAUSE ITS GOOD FOR YOU NOT BECAUSE YOU WANT TO!

wednesday eats:

7am cappuccino whey shake/melon

10am tuna salad/veggies/1 tbsp almond butter

1pm protein pudding/melon/1 slice protein bread

4pm 2 egg drop soup (mushrooms, spinach, broccoli), 1 small ezekiel corn tortilla

7pm home made ratatouille

Mostly Muscles

5 min yoga warm up

AMRAP in 15 min

full squats (#45) - 6 reps

Pull ups - 6 reps

# sets completed:   14 

Notes:

1)              switched to assisted pullups on round 9.

2)             go slightly heavier with the squats next time.

+    JR 20 min (10/30s -- 30 rounds)

Yesterday’s Eats:

7am cappuccino whey shake/1 banana

10am chicken salad/asparagus/sweet potato

1pm protein sorbet/ 1 slice protein bread/ 1/3 cup almond walnut mix

4pm 2 egg drop soup (broccoli, onions)

7pm leftover beef stew/veggies/7 home made tortilla chips :(

Fcuk The Gym

5 min yoga warm up

part 1: 10/30s - 6 rounds

sB diagonal lunge backs (alt) - 13/14/16

reptile on the run - 50/48/50

Part 2: 10/30s - 6 rounds

sB squat kick (alt) - 13/11/11

kick ups - 61/58/55

Part 3: 10/30s - 6 rounds

sB wide squat touches3/jump tuck - 4/4/4

breakdance pushup - 7/9/8

LOOOOOVED THIS WORKOUT!

+     20 min sprints outside (1:30/30s -- 10x)

yesterday’s eats:

8am cappuccino whey shake

1130am tuna/bell pepper

2pm 2 egg drop soup (spinach, mushroom), 1.5 slice protein bread

3pm melon/2 tbsp ab

5pm chocolate/coconut protein pudding

7pm beef/veggie stew with asparagus

Danny J's Challenge #3

50-40-30-20-10 Reps (50 of all then 40 of all, then 30 of all etc...)

1. Plyo bench hops

2. Mountain Climbers (Right + Left = 1)

3. Jump Rope

4. Plank to Straddle

5. Falling Push-Ups

Completion time: 22min 31s

+jr 20 min (5s/45s -- 24 rounds)    

SORRY NO WORKOUT VIDEO TODAY! :(

Yesterday’s Eats:

-cappuccino whey shake, 1 banana

-chicken/sweet tato stew

-brat/watermelon/veggies

-organic turkey jerky/blue chips

-leftover steamed fish and veggies

Pound Melting Workout

5 min yoga warm up

10/50s -- 12 rounds

reptile toe touch pushup - 14/15

sb side lunge L - 21/22

sb side lunge R - 20/21

crab fighter L - 13/14

crab fighter R -12/13

sBfront squat - 22/21

Quick workout before a day of floating and early fourth of july festivities!!!!

Yesterday’s eats:

7am Cappuccino whey shake, 1 apple

10am crock pot chicken/sweet potatoes, 1/3 mac nuts/almond sliver mix

2pm 2 oz shrimp, 1.5 slice protein bread, 5 brussel sprouts

430pm protein sorbet

7pm steamed fish and veggies

Hot as F@#& ! Workout

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5 min yoga warm up

15 Kettle bell swings (#35)

14 box hops (20")

13 dB split jerk (#25)

12 reptile pushups

11  dead lifts (#105)

10 wall walk ups

14-13-12-11-10-9

13-12-11-10-9-8

12-11-10-9-8-7

11-10-9-8-7-6         

10-9-8-7-6-5        (360 total reps!)

Completion time:  35min 49s

Notes:

1.              extra long and super duper hard workout today so i’m skipping the jump rope.

Yesterday was an ARD (active rest day) and officially began my three week diet challenge that i have named:  “clean it up in 3.” (You give it a name and it becomes all the more important!) Although my diet has been really good (better than ever before, even) I have let a few nasties slip back in and while thats ok sometimes its getting a little too frequent for my comfort. I am recommitting myself to paleo (a dairy, grain and alcohol free lifestyle) and am going to work harder at getting a large serving of veggies with at least three meals a day and fruits for two.

...btw you have to check this out.

Yesterday’s Eats:

7am Cappuccino whey shake, 1 med banana

10am egg drop soup (3 oz chicken, 1 whole egg, onion, mushrooms), 1 slice paleo cinnamon swirl protein bread

2pm protein sorbet, 1/2 slice cinnamon protein bread, 1/4 cup almonds

4pm 2oz shrimp, brussel sprouts, 1/4 cup craisins

7pm crock pot chicken/sweet potatoes