Bad Ass Back Workout

OH walking lunges (#25) - 50 steps

chin ups - 10 reps

1 arm kB swing/leg abd L (26#) - 50 reps

chin ups - 9 reps

diamond runner pushups - 50 reps

chin ups - 8 reps

one arm kB swing/leg abd R - 50 reps

chin ups - 7 reps

1/2 get ups L (#10 dB) - 50 reps

chin ups - 6 reps

1/2 gets ups R - 50 reps

chin ups - 5 reps

side crunch L - 50 reps

chin ups - 4 reps

pendulum lunge/press alt. (10# dBs) - 50 reps  

chin ups - 3 reps

side crunch R - 50 reps

chin ups - 2 reps

jump squat/tri kickbak (10# dBs) - 50 reps

chin ups - 1 rep

time: 39 min 23s

tues eats:

7 - cappuccino shake

10 - chicken, small banana, 2 mini muffins

1 - 1/4 cup raw nuts, 1 slice corn bread

3 - tuna pkt, salad

5 - 1 cup leftover thai chicken chowder

***if***

Dangerous Curves Ahead

3 min yoga warm up

8 rounds of:

BB back (full) squats (#65) - 12 reps

dB 1 arm row (#35) - 8 reps each arm

JR - 300 skips

time: 32 min 57s

mon eats:

745 - cappuccino shake

1045 - chicken, sweet potato

1pm - 1 egg, 1 slice p28 french toast, watermelon

3pm - tuna pkt, salad, 1/4 cup mac nuts

5pm - 1/2 cucumber

7pm - 1.5 cup thai chicken chowder

Work Hard To Play Hard

part 1: 10/40 - 6 rounds (5 min)

JR high knees - 109/102/109

super spider pushups - 8/8/8

part 2: 10/40 - 6 rounds

kB goblet squat (#35) - 16/15/14

kB alt clean and press (#26) - 9/9/8

part 3: 10/40 - 6 rounds

renegade row (20# dBs) - 18/18   *higher weight next time

kneeling get ups L (#35 dB) - 15/15

kneeling get ups R - 15/15

part 4: 10/40 - 6 rounds

dynamic squats - 32/28/26

2 hand/alt kB swings (#26) - 8/8/8

Hottie Body

part 1: 10/30s - 6 rounds

sumo triple squat - 5/5/5/5.5/5/4

part 2: 6 rounds for time:

10 plank side jump & 10 single leg toe touches

time: 5min 43s

part3: 10/30 - 6

side burpee knee tuck pushup - 6/6/5/5/5/5

total workout time:13min 43s

+   JR 25 min (10s/20s - 50 rounds)

fri eats

7am - cappuccino shake

10am - 5 mini protein muffins, 1/4 cup raisins, 1/4 cup almonds

1pm - 2 hb eggs, 1/4th avocado, asparagus, apple

4pm - 1 slice p28 bread, coconut butter spread

7pm - chicken, salad, glass of red wine

sat eats

7am - cappuccino shake

10am - chicken, apple

2pm - beef jerky, blue chips, cantaloupe

5pm - 2 mini muffins

7pm - salad, salmon, 1/3 avocado, raisins

Don't Stop!

3 min yoga warm up

Part 1: 4 min cD

2 hop fwd/10 high knees back/drop down/power up

# sets: 23

Part 2: 10/50s - 4 rounds

dynamic sB squat (#40) - 24/18

donkey kicks - 34/35

Part 3: 10/10s - 12 rounds (4 min)

mnt. runner - ave. rep/round = 17

jump lunges - ave. rep/round = 5

***SWEATING BUCKETS IN JUST 12 MINUTES!!!***

thurs eats:

7am - cappuccino shake

1030am - chicken, sweet potato

130pm - watermelon protein sorbet, 3 mini protein muffins

430pm - 2 egg drop/veggie soup

***I.F***

UPsideDown Ex. Challenge

Exercise Challenge - Aug 25

3 min yoga warm up

5 min JR 6 wall plank walk ups/6 handstand chest taps 
repeat four more times!

total workout time: 39min 31s

wed eats:

7am - cappuccino shake

10am - p28 bagel, 3 tbsp aB

1pm - 5 pumpkin protein mini muffins, 1/2 leftover chicken breast, 8 asparagus

4pm - pkt tuna, salad

7pm - other 1/2 chicken, 12 asparagus, 1/4 cup raisins (thin shaving of ice cream cake!)

Aubrie's #4 Challenge

Mon Aug 22:

JR 25 min (10s/40s -- 30 rounds)

rock climbing (2 hours: highest grade - 5.10)

 ====================

Tues Aug 23:

JR 25 min (10/50s -- 25 rounds)

 =====================

Aubrie's #4 Challenge - Aug 24

3 min yoga warm up

10 rounds for time:

dead lift (2 sets@#95/4@85#/4@75#) - 15 reps

push up  - 15 reps

lateral burpees w/ no pushup (to one side = 1 rep) - 10 reps

time: 33min 34s

I can’t believe that September 6th will be my one year Bodyrock anniversary! I managed to make it a whole year without repeating a single workout! After Sept 6th, I will go back and try to beat my scores for some of the workouts I’ve already done. Bodyrock has given new life to my workouts! I love being cross-fit because it has made my physically ready for any and every other sport or type of exercise/activity I’ve come across. I plan on using these types of workouts forever.

mon eats:

715am - cappuccino shake

1030am - ground beef, lettuce, peach

2pm - tuna pkt, bell pepper, 1 p28 bread

330pm - 1/2 cup granola >_<

6:30pm - chicken, greenbeans, 1 tbsp aB

tues eats:

7am - cappuccino shake

1030am - ground beef, peach, 1/3 cup almonds

1pm - 1 slice p28 bread, 1 egg french toast, watermelon

4pm - 4 egg whites, zucchini, 1/4 avocado

7pm - chicken, asparagus, 1/4 cup brown rice

This Is How We Do It

3 min yoga warm up

Part 1: 5/20s - 12 rounds

Inverted row/knee tuck - 15/13/13/13/12/12

Breakdance push up - 6/6/6/6/6/6

Part 2: cd 4 min

plyo bench hops - 10 reps total

sB low lunge backs (#40) - 10 reps total

# sets: 5

Part 3: 5/20s - 12 rounds

sprinter abs -12/14/14/14/14/14

sb 1 leg deadlift/row (#40) - 4R/6L/5/6/5/6

+ jr 20 min (10/20s -- 40x)

fri eats:

7:15am - cappuccino shake

1030am - chicken & 1/2 p28 protein bagel (1 tsp coconut butter spread)

2pm - leftover carribean chicken stew

5pm - zuccini and 2 hb eggs

7pm - thai shrimp salad

Kauai CrossFIt 6/29/11

500 rep time challenge!!!!!

*Double unders - 50 reps

Box jump (20") - 50 reps

*Plank reverse flys (#10 dbs) - 50 reps

Kettle bell swings (#26) - 50 reps

Walking Lunge - 50 steps

Knees to elbows - 50 reps

*Split jerk (#45) - 50 reps

Back extensions on ball - 50 reps

Burpees - 50 reps

Double unders - 50 reps

Completed in: 32min 34s

Notes:

- * changed some of the exercises because i did the original ones yesterday.

thurs eats:

9am - cappuccino shake

12pm - 4 oz chicken, 1 slice p28 protein bread

230pm - 2 hb eggs, 1 zucchini cooked in tsp coconut oil

3:30pm - 1 slice p28 protein bread

7pm - ***if***

Danny J's 8/16/11 Tabata

10s/20s -- 40  rounds (20 min)

Burpees - 5/5/5/5/5/5/5/5

Push Press (#20 dbs) - 8/6/6/5/6/6/6/5

Jump Lunges - 12/13/14/14/12/12/10/12

kB swing (#35) - 8/9/8/7/7/8/7/6

1)Pullups (instead of legs) - 6/6/5/5/4/3/3/4

Notes:

1)Was totally shaking by the end of this workout so I stopped there.

6 Minute Maniac (x2)

Round 1: 10s/20s - 12 rounds

10s jump squat

20s puke jump overs

10s jump squat

20s mnt climber

Round 2: ". "

Jump lunge

Sumo pushup

Jump lunge

Monkey pushup

+   20min jr 10/50s - 20 rounds

Burning Badly

3min yoga warm up

3 rounds for time:

Sleeping crab - 15 each arm

Jr 250x

Reptile toe touch -10x

Jr 250x

My time: 22min 30s

Ps - hate doing workouts before breakfast. I feel sluggish, slow and clumsy. Can't wait to get back on a regular schedule.

600 Rep Fat Burn

3 min yoga warm up

WO:

jump lunge kickup - 30x

Side burpee knee tuck 30x

1 leg squat/good mornings 30x

Diving knee tucks 30x

Jack jump tuck 30x

3D pushup 30x

One leg squat jumps 30x

Plank lift off 30x

Sumo twist crunch 30x

Ab chopper 30x

Repeat.

Completion time: 50min 2s.   O.o

Followed by a lovely baste in the ocean:)

3 Minute Maniac

Perform each exercise back to back. 1 rep of each then 2 of each then 3 of each. Ex. 1 pushup/1 elbow plank, 2 pushup/2elbow plank....

4 min yoga warmup

3min cD:

Pushup 1/2 burpees

Elbow plank side to side jump

Total: 6 reps

3min:

Jump lunges

Dynamic squats

Total: 7 reps

3min

Knee hugs

Mnt climbers

8 reps

3min

Dive bombers

Burpees

5 reps

-  20min jr 10/40s - 24rnds

Holy Hell, That's HOT!

handstand chest taps - 8x total

ball cross crunch (side/middle/side = 1 rep) - 25x

bb 1/2 burpee/row (#65) - 1--->16x

sprinter abs - (1 to each side = 1 rep) - 25x

pull ups - 32x (asst'd)

ball cross crunch (side/middle/side = 1 rep) - 25x

bb split jerk (#55) - 64x total

sprinter abs - (1 to each side = 1 rep) - 25x

Completion time: 20min 20s

+   20 min JR (10s/30s -- 30 rounds)

mon eats

7:30am - cappuccino whey shake

11am - 4 oz chicken, 9 cherries, 1 slice ezekiel bread, 1/4 cup raisins

1:30pm - 2 oz shrimp, 1/2 mixed nuts and seeds (raw), 4 oz steamed veggies

5pm - 1/2 recipe banana protein pancakes

***i.f***

As promised I am staying on track with my workouts this trip!

Self Massacre & Game Plan Reminder

3 min yoga warm up

1/4 mi sprint

single leg burpee  15---->1 (one on each side = 1 rep)

hang snatch (#45) 1<-----15

1/4 mi sprint

time: 52min 5s

Game Plan Reminder:

1)protein blocks per meal: 4/4/2/2/4, cho per meal: 0/2/1/1/2, fat every other meal

2)            No alcohol

3)            Oats, yams, brown rice only in the meal following the workout

4)          One i.f randomly per week

5)           Veggies with 3 meals every day, fruit as necessary

sun eats:

7am - cappuccino whey shake

11am - ezekiel bread french toast & 2 cherries

2pm - 2 oz chicken/14 asparagus & 1/3 cuke/1/3 avocado

3pm - 1 heaping tbsp almond butter

5pm - 2 oz ground bison/4oz steamed veggies & 2 cherries

7pm - 4 oz shrimp/veggie skewers