Tap That! & Canyonlands Backpacking Menu

4 min smr warmup (IT, glutes, lats)

6 rounds for time:

800m sprint (1/2 mi)

OH walking lunges (30#) 12x

kB one arm swings L 24x

sumo dead lift/high pull (#75) 12x

kB on arm swings R 24x               

completion time: 38min 42s

Ca$h Out:

10/20s - 8 rounds

burpees - 5/5/5/4

sprinter abs - 12/12/11/10

total workout time: 42min 42s

Last workout before we head out to Canyonlands where I’ll be toting a 28-30lb pack around for approx. 20 miles total distance! I specially designed a paleo menu for this trip after looking at how much garbage is in regular backpacking food. Not only is it RIDICULOUSLY high in sodium but its also contains EXORBITANT amounts of grains and very little fat. I may be taking on extra weight in my pack because of this but to me IT’S WORTH EVERY EXTRA POUND! October will see me eating even better and rocking it hard to get in shape for a friend’s tropical beach wedding in December:) I’ll post my new workout game plan when I get back. GO OCTOBER!

Backpacking menu:

Breakfast - 1/4 cup almond meal (prepared like instant oats) with 1 scoop BSN banana dessert whey<---this is AWESOMELY DELICIOUS BTW

Snack - Perfect foods bar

Lunch - 1 bag organic jerky, apple

Snack - Pumpkin/walnut protein bar

Dinner - Low sodium tuna packet, larabar

Nutritional info:

Calories - 1408

Fat - 59g

Protein - 118g

Carb - 120g

Sodium - 990mg

Fiber - 20g

tues eats

7am - cappuccino shake

1030 - 1 cup chicken chili (extra chicken added), peach

2pm - pumpkin bar, asparagus, 1/4th avocado

5 - 1/2 cup mixed raw nuts, 2 tbsp raisins

7 - ground turkey, broccoli, 1/4 cup banana chips

wed eats:

715am - cappuccino shake, 1/2 cup banana chips (damn these things!!!)

1030 - ground turkey, 1/2 small butternut squash

130pm - 2 egg & broccoli omelet, 1/4th cup raisins

430 - turkey burger, asparagus

6 - coconut flakes, peach

8pm - 1 cup chicken chili w/ extra meat added

CrossFit Unrivaled 6/26/11

4 min yoga warm up

10/20s -- 8 rounds (4 min):

8 rounds of pull ups - 7/7/7/7/7/7/7/7

8 rounds of push ups - 12/10/8/9/6/5/5/5

8 rounds of sit ups - 10/11/11/10/10/9/9/7

8 rounds of squats - 15/13/12/12/13/13/13/13

Total workout time: approx 16 min

mon eats:

7am - cappuccino shake

1015 - turkey burger patty, peach, 1/3 cup banana chips

1pm - 2 hb eggs, raw veggies, 2 tbsp hummus

4 - 2 oz chicken, cookd zucchini & onion, 20 pecans

7 - protein shake, asparagus

Crazy Hot Girl

Saturday WOD:

6 mi hike with 12-15lb pack on

=====================

Crazy Hot Girl Workout - Sept 26

3 min yoga warm up

4 rounds:

thrusters (# 65) - 12 reps

burpee box hops (20") - 12 reps total

cable rope row (#66 ) - 12 reps

jump rope - 500 reps

time: 33min 36s

Weakness Is A Choice

4 min yoga warm up

50-40-30-20-10:

kB swings (#26)

deadlift (#65)

BB 1 arm lever row (use #65 bar only lift one end/split reps)

mnt lunges

BB bent over row (#55)

time: 50min 32s

**bruuuuuuuutal.

wed eats:

730am - cappuccino shake

1030am - EFL turkey loaf, apple

1pm - mac nuts, salad, chicken, 1/4 pita

4 - peach, 1/2 cup low fat granola :(  2 oz turkey, carrots

***if #2***

Rock Yo' Bod

5 min yoga/smr warm up

Ground to Overhead (#65)     *higher next time!

1-1-1-1-1-1-1

3 rounds of:

400 meter run

20 box jumps (20”)

15 push ups (staggered)

10 burpees

5 pull ups

Time: 18min 02s

tues eats:

7am - cappuccino shake

1030 - 4 oz turkey burger patty, apple, 1/2 small sweet potato

1pm - 2 oz chicken, salad, 1/4 avocado

3 - 2 tbsp aB, 1/2 p28 bagel

5 - ground chicken sausage/veggies

7 - EFL turkey meatloaf, salad

FOUR DAYS LEFT OF THIS WEEK TO ROCK THE MEAL PLAN! You can do it!

Legs & Cardio Ex. Challenge

JR 5 min (5s/55s - 5 rounds)
 

Step up/lunge back L (12# wV) - 30 reps

Step up/lunge back R (12# wV) - 30 reps

Repeat four more times for a total of 5 rounds.

time: 43min 18s

Kauai CrossFit 7/11/11

4 min yoga warm up

AMRAP 20 min

10 hang snatches (#45)        *flexibility still an issue

10 ring dips (on dip station)

10 knees to elbows (jG)

# sets:  7

sun eats:

8am - cappuccino shake

11 - leftover ground turkey sausage/veggie, apple

1pm - 2 cup salad, 1 pkt tuna, 1/3 cup sunflower seeds

430 - mini muffin, protein chai tea (.75 scp) 

7 - grilled chicken & veggies

Brutal Burn

WOD Friday Sept. 16

Rock climbing 1.5 - most terrible climb of my life :(

================

Brutal Burn Workout - Sept 18

4 min yoga warm up

5 rounds for time:

run 400m (1/4 mi)

dead lift (#75) - 20x

inverted row/knee tuck (#12 weight vest) - 20x

dead lift (#87)- 10x (kept weight vest on)

inverted row/knee tuck (#12 wV) - 10x

time: 29 min 19s

fri eats:

7am - cappuccino shake

1030 - turkey burger patty, banana

1pm - 2 hb eggs, green beans

4 - tuna pkt, apple, lara bar

7 - turkey burger patty, salad

sat eats:

8am - cappuccino shake

11 - peach, turkey burger patty, 1/2 med sweet tato

2pm - 1 hb egg, green beans, 1/2 cup almonds

430 - mix 1

7 - 2 cup ground chicken sausage/veggies in a light tomato sauce

Calling All BAMFs!

3 min yoga warm up

8 rounds for time:

dynamic squats - 15x

rollout pushups - 15x

lunge & twist (#15 db) - 15x total

dynamic squats - 15x

split jerk (#55) - 15x

time: 52min 50s

tues eats:

7am - cappuccino shake

1030am - chicken, 1 p28 bread, peach

1pm - 2 oz ground beef, broccoli

3 - 8 mac nuts, 1 mini protein muffin

5 - 1 hb eggs, asparagus, 1/4th cup almond meal

7 - 1.5 cup chicken/spinach soup

wed eats:

715am - cappuccino shake

11 - turkey burger patty, sweet potato, peach

1pm - 2 oz ground beef, asparagus

3 - 10 mac nuts, 3 spoonfuls protein pudding, 1/4 cup raisins

5 - 1 egg drop soup (broc/onion)

***if***

Baby Got BACK

3 min yoga warm up

10/20s -- 40 rounds - AMrepsAP

dB surfer swims (#4 dBs)

dBl unders

dead row (#55)

ball cross crunch

seated reverse fly (#15 dBs)

dBl unders

lat pulldown (116#)

plank supergirls (#6 dbs)

mon eats:

730am - cappuccino shake

11am - apple/cinnamon chicken, 1 peach

2pm - tuna packet, sweet potato, lettuce/bell pepper salad, 7 mac nuts

6 - 2 hb egg, broccoli, 1/4 cup raisins

8 - ground beef, salad

Just Beat It!

5 min warm up (SMR/yoga)

800m sprint (1/2 mile)

up the wall pushups (1 regular, 1 incline, 1 handstand = 1 rep) - 6 reps

wide leg burpees (no pushup) - 36 reps

speed squats (full)  - 144 reps

800m sprint

speed squats (full)  - 144 reps

wide leg burpees (no pushup) - 36 reps

up the wall pushups - 6 reps

800m sprint

TIME: 34 min 12s

Thin Air

3 min yoga warm up

AMRAP in 10 min:

hang clean (55#) - 6x

1/2 burpee/rows (#55) - 1----->8x

alt. plyo hops on bench - 10x (each side)

# sets: 3  1/3

+     JR 25 min (10/50 -- 25 rounds)

fri eats

7am - cappuccino shake

1030am - chicken, 1/2 small sweet potato, 1/4th cantaloupe

1pm - 2 hB eggs, veggies

3pm - chocolate coconut protein pudding

6pm - double turkey/veggie 6” wheat subway sandwich (not a whole lot of healthy options at a theme park!)

1030pm - apple, aB

Heap O' Hurt

3 min yoga warm up

sB lunge back (40#) - 10 reps

twisted climber - 10 reps each side

1 leg burpees - 10 reps total

dead lift (#75) - 10 reps

push press (#22.5 dBs) - 10 reps

lunge

lunge, climber

lunge, climber, burpee

lunge, climber, burpee, dead lift

lunge, climber, burpee, dead lift, push

push, dead lift, burpee, climber, lunge

push, dead lift, burpee, climber

push, dead lift, burpee

push, dead lift

push

Completion time: 24 min 35s

*This workout was aptly named....

thurs eats:

7am - cappuccino shake

1030am - chicken, 2 cup fruit salad, 1/2 cup granola

2pm - hb egg/veggies, tsp coconut oil

3pm - 1/4 cup pumpkin seeds

430 - ground beef, blueberries

730pm - turkey burger patty, salad

WTF!? Workout

3 min yoga warm up

part 1: time challenge

tricep dynamic plank ups - 25 reps

side lunge hops L - 50 reps

pull up/pushup combo (one of each = 1 rep) - 25 reps

time: 7 min 38s

part 2: 3 min cD

1 burpee/1 tri dip/8 knee tucks 

# sets: 6

part 3:  time challenge

side lunge hops R - 50 reps

happy monkey exercise - 25 reps

chin up/pushup combo - 25 reps

time: 9min 14s

total workout time: 19min 52s

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

tues eats:

730am - cappuccino shake

1030am - p28 bagel, 1 tbsp aB

130pm - 1 hb egg, 25 blue flax chips

430pm - tuna pkt, melon/grapes, handful of mac nuts

***if***

wed eats:

730am - cappuccino shake

1030am - 3oz chicken, 1 cup grapes

1pm - chicken spinach soup, 4 protein mini muffins

2pm - 1/3 cup mixed raw nuts, p28 bread

5pm - hb egg/ 1/2 cup veggies

730pm - roasted chicken, asparagus

Aubrie's 8/20/11 WOD

3 min yoga warm up

*back squats (5 rep max) - #105  *could have gone a liiiittle heavier!

3 rounds of:

thrusters (#65) 10x

overhead kB lunge (#26) 10x

 sB swing  (#40) 20x

rollout pushups 10x

time: 14 min 47s

+         JR 25 min (10s/30s -- 38 rounds)

fri eats:

8am - cappuccino shake

1130am - chicken, apple

2pm - 2 protein mini muffins, 1/8 giant paleo sugar cookie

5pm - 2 hb eggs, asparagus, salad

7pm - beef, salad

DOMS 600

BB jumping jacks - 50 reps

5 rounds:

box jumps 20 reps

kB swings 20 reps

sB low lunge backs 20 reps

sB cleans 20 reps

sB sngl deadlift/row 20 reps

BB jumping jacks - 50 reps

time: 34 min 42s

thurs eats:

7am - cappuccino shake

1030 - 3 oz chicken, apple

2 - whole foods chicken salad wrap (minus 90% of the wrap), asapragus, 8 mac nuts

5 - 2 hb eggs, zucchini

7 - ground beef, salad