2Hot2Handle

15-12-9

pull ups

thrusters (#55)

BB hop overs (over and back = 1 rep)

kB swings (#26)

time: 10min 33s

Skill Work 4 minutes:

One arm handstands & handstand balance

Total workout time: 14min 33s

+ 15 min JR (10/30 -- 23x)

mon eats

815 - cappuccino shake

11 - chicken, apple

2 - 2 egg/spinach omelette, 1 tbsp salsa

3 - 1/3 cup mac nuts

5 - protein hot chocolate, 1/2 cup mixed fruit

7 - chicken, raw veggie sticks, 1/4 cup black bean dip

Sweaty Betties Challenge #4

HAPPY HALLOWEEN!!!

MY MOST FAVORITE HOLIDAY EVER!!! Enjoy the special Halloween edition of the Sweaty Betties Challenge #4 today!

Sweaty Betties Challenge #4

3 min yoga warm up

4 rounds for time:

50 Pop Squats (18” bench)

40 Plank Straddle

30 Sumo dead lift high pull (#55)

20 Jump Squats

10 burpees

Time: 29min 52s

+15 min JR (10/50s -- 15x)

sun eats:

845 - cappuccino shake

12 - chicken/sweet potato stew, 3/4 cup candy corn :(

3 - shrimp, 1/2 cup veggie chips, raw veggie sticks

5 - larabar, 1/4th cup mixed fruit

7 - chicken/sweet potato stew, spinach

In case you missed yesterday’s Halloween fun, click here!

ABsolute Burn Exercise Challenge

4 min JR

15 ball cross crunches (3 = 1 rep)

10 leg lifts

Repeat four more times.

Time: 31 min 47s

fri eats

7 - cappuccino shake

1030 - chicken, apple

1 - 1/2 pfbar

3 - leftover  chicken & sweet potato mash

5 - spinach 2 egg omelete, 1/4th cup walnuts

7 - turkey meat balls, spinach & green beans

CrossFit Unrivaled 10/6/11

3 min yoga warm up

For time:

10 => 1 of each

Push Press dBs (#22.5) **higher weight next time!

 Box Jumps (24")

Knees to elbows

Time: 14min 12s

Cash Out

Back extensions (on ball) - 30x

total time: 15min 23s

+ 20 min tabata burpees (10s rest/20s burpees -- 40x) ave. reps = 4

thurs eats

7 - cappuccino shake, 1/4th cup raisins

10 - chicken, banana, 1/4th avocado

1 - p28 bagel, 2 tbsp pB, 1/2 cup mixed fruit, spinach

5 - banana protein pudding (2 tbsp almond meal + 2 tbsp BSN banana whey)

***i.f****

Hot To Trot - Beat My Score!

***BEATMY SCORE!!***

Part 1: 10/30 -- 6 rnds

elbow plank (10s)

reptile(30s) - 34/25     (2010: 18/21)

elbow plank

mnt climber - 60/53     (2010: 38/36)

elbow plank

knee tucks - 29/29     (2010: 31/28)

Part 2: time challenge

monkey pushup & jump tuck - 25 reps

180 jump squats (360 deg = 1 rep) - 25 reps

2011 time: 3 min 43s

2010 time: 7min 26s

+20 min JR (5/25s -- 40x)

tues eats

8 - cappuccino shake

11 - chicken, banana

130 - mix 1 protein shake, asparagus

3 - larabar

5 - 2 oz halibut, 1tbsp pB, 1/2 a cucumber

7 - 1.5 cup caribbean citrus stew, 1/2 cucumber

Blizzard Burn Out

 3 min yoga warm up

40-30-20-10 Reps each exercise

Dead lift (#65)

Diamond runner

Back squat (#65)

Pull ups

Time: 29min 11s

+20 min JR (10/40 -- 24x)

mon eats

845 - cappuccino shake

1130 -  ground beef/turkey jerky, apple, 1/2 honey stinger lite bar

230 - omelete and red pepper, 1 tbsp salsa

430 - protein hot chocolate, onion/mushroom saute

8 - chicken, asparagus

Die A Sweaty Mess

AMRAP in 12 min:

Burpee box jump (20”) - 6 reps

Ab roll outs - 6 reps

Manmakers  (#20 dBs) - 6 reps

# sets:  4

+ JR20 min (10/30 -- 30x )

300 Rep Ass Kicker

50 reps each exercise for time:

breakdance pushup

lunge & twist (#8 Med ball)

reptile on the run

knee hugs

bent cable row

lat hop/side lunge

time: 16min 29s

+ 20 min JR (10/20 -- 40x)

Hot Attack - Beat My Score!

***BEATMY SCORE!!***

Part 1: 10/50 - 4x

crab toe touches -  49/48     (2010: 51/50)

dive bomber - 9/7     (2010: 12/11)

Part 2: 10/10 - 6x

jump lunge - ave. 5     (2010: 4)

mnt climbers - ave. 18     (2010: 14)

Part 3: 10/50 - 4x

one leg squat to pike press - 7/6.5     (2010: 8/8)

thigh shrinker exercise - 12.5/16     (2010: 11/11)

Part 4: 10/10 - 6x

jump lunge - ave. 4     (2010: 4)

mnt climbers - ave. 10     (2010: 14)

+  20 min JR (10/50 - 20x)

Thank You, May I Have Another?

Part 1: 30/30 - 6x

one leg crawl/pushup/pike press - ave: 4 reps

jump lunges - ave. 14 reps

Part 2: 10/30 - 9x

pushup/dB front raise (#4) - 4/4/4

lying chin lifts - 24/25/25

sprinter abs - 18/18/17

Part 3: 4 min cD

Burpee 1x

Side burpee L 1x

Burpee 1x

Side burpee R 1x

# sets: 8.5

+  20 min JR (10/50 -- 20x)

Brutal 500 Rep Workout - Beat My Score!

***BEATMY SCORE!!!***

50 reps each exercise for time:

prisoner squat

sit ups

front/back lunges (f/b =1 rep)

pushup

reptiles

TGU (alt)

side V crunch (split reps)

narrow/wide alt. pushup

1 hop fwd/2 back

reverse plank knee tuck

2011 time: 29:45s

2010 time: 29:45s       

            :-/  

+20 min JR (5/25s -- 40x)

Tabata Mallorca

10/50 -- 20x

Split dB jerk (#20s) - 16/12/10/10

dynamic squats - 33/33/30/23

plank push up/row (#20s) - 6.5/6/6/6

dB russian twist (#20) - 29/30/30/28

lat pulldown (#80) - 11/14/14/11

-   20 min JR (10/20 -- 40x)

Spanish Fighter

Part 1: 10/30 -- 9x

pike jumps - 23/16/13

strong core exercise - 14/15/14

dynamic pushup - 10/10/10

Part 2: same

side lunge hope twist left - 17/17/14

side lunge hop twist right - 16/16/16

elbow plank hops - 36/48/52

+  20 min JR (10/30 -- 30x)

B4 Barcelona Workout

10/50 -- 25 rounds

dynamic pushups - 14/11/8/8/8

Barbell jumping jax (~20#) - 26/31/30/28/31

side jump touches - 43/46/39/33/31

1/2 burpee/row (~20#) - 7.5/8.5/8/7.5/7

rollout/pushup - 7/8.5/6/6/6

+  20 min JR (10/40 -- 24 rounds)

Hot Sucka' Workout

Dead lift (#45) - 100x

OH squat (#45) - 80x  **needs a TON more practice

Assisted pistol squats (split) - 60x

Assisted Pull ups - 40x

Burpee broad jumps - 20x

Time: 23min 33s

+  JR 20 min (5/25s -- 40 rounds)

sun eats

830 - cappuccino shake

11 - paleo lasagna, apple

2 - 2 egg omelet w/ broccoli & 1 tbsp salsa, 1/2 honey stinger (lite) bar

530 - 1/2 perfect food bar

730 - burger patty, salad, 1/3th cup raw nuts

Tortured Abs Ex. Challenge

3 min JR

60s plank hold followed by 20 ball pikes

repeat four more times for a total of 5 rounds.

time: 27min 2s

+ Rock climbing: hr 1hr 45 min,  highest grade: 5.10, first campus - children’s bouldering route!! :D

sat eats:

715am - cappuccino shake

10 - paleo lasagna, banana, 1 tbsp aB

1pm - hand ful mac nuts

330 - spinach, tuna pkt

630 - protein hot chocolate

830 - 2 cups EFL chili

Thrust Away!

Thursday Oct 6, 2011 WOD:

5 min smr/yoga warm up

Sprints outside (1:30/30 -- 15 rounds)

wed eats

7 - cappuccino shake

1030 - 5 oz chicken, apple, 1/2 cup mixed fruit, 1/4th avocado

1pm - 1/2 perfect foods bar, 30 grapes

4 - 2 egg omelete w/ broccoli, 1/4 cup raw mixed nuts

7 - paleo lasagna, green beans, chai protein tea (1/2 scoop)

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

Friday Oct 7, 2011 WOD:

climbing (2hr - highest grade: 5.10+)

JR 15min (10/40s -- 18 rounds)

thurs eats

7 - cappuccino shake

10 - egg-riched rice pudding, 2 tbsp pB

1pm - 2 oz ground beef, green beans, 1/4th avocado

4 - tuna pkt, bell pepper, 1 tbsp aB, 30 grapes

7 - paleo lasagna, 1 serving blue chips :(

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

Thrust Away Workout - Oct 8

3 min yoga warm up

100 Thrusters (#45)

5 burpees on the minute every minute

Time: 23min 51s

1.    JR 15min (10/30s -- 23 rounds)

fri eats

7am - cappuccino shake

10 - chicken, banana, 1/4th avocado

1230pm - 1/2 pfb, 1/4th avocado

230 - 1/4 cup raw walnuts

530 - 1.5 slice paleo lasagna, bell pepper

730 - salsa chicken, asparagus

I’ve been soooooooooooooooo hungry lately. FAMISHED!!!!!