Haven't Had Enough

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3 min yoga warm up

Part1: 10/50s -- 15x

burpee/ugi pushup - 11/10/10

1 leg sB dead lift (#40) L - 18/19/18

1 leg sB dead lift R - 17/18/18

cross cross ugi hip thrust - 22/24/24

jump lunge and twist (#10) - 20/20/18

Part2: time challenge!

300 reps of ugi squeeze

time: 4min 39s

TOTAL WORKOUT TIME:  19min 39s

+          JR15 min (5/25s -- 30x)

PSYKO BURN

AMRAP in 15 min:

5 OH squats (#45)

5 L-sit chin ups (vW #12)

10 ugi crunch & throw (#10)

# sets:  8

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

OFF TO MEXICO!!!!!

.....and a much needed week off from working out :P

Happy ONE YEAR anniversary to US :D

You Da One!

Tuesday Nov 22 Workout:

15 min JR (5s/35 -- 23)

Climbing 3 hrs (highest: 5.10d) -- super frustrating climb today!!! >_<

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Wednesday Nov 23 Workout:

+ 30 min HiiT [10 min ARC trainer (1:1 sprints), 10 min elliptical (1:1 sprints), 10 min treadmill (1:15/45s sprints)]   **this wasn’t that hard. up it next time

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HAPPY THANKSGIVING !!!!!!!!!!!!

and now for today’s regularly scheduled workout....

You Da One Workout - Nov 24

3 min yoga warm up

10/30 -- 18x

surfer kick outs - 12/10.5/10

sB running man press (#40) - 4/3.5/3.5

sB kick press L - 9/8/7

sB kick press R - 9/8/6

sB press jacks - 8/9/7

3 point abs - 4/4/4

*holy hell this was one of the hardest 12 min of my life!!

1)          15 min JR/tB alternating (10/20s -- 30x)

Killer Hot Bod

3 min yoga warm up

AMRAP in 30 min

man makers (#25 dBs) - 6x

dead lift (#115) -  6x

wall walk ups - 6x

pistol squats - 12 each leg

pull ups - 6x

dead lift - 6x

#sets:  4

+          JR 15 min (10/20s -- 30x)

sun eats

8 - cappuccino shake

11 - leftover enchiladas, apple, mac nuts

2 - 2 egg veggie omelette, 1/4th sghetti squash

5 - protein hot chocolate

7 - chicken/salad

I'm Sexy And I Know It

Friday Nov. 18 Workout

30 min sprints (1:30s/30s -- 15x)

Climbing 2 hrs (highest grade: 5.10+ )

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To understand today’s workout name you have to watch this first!!!!!!

I’m Sexy and I Know It Workout - Nov 20

3 min yoga warm up

Part 1: 10s/50 -- 9x

sB low jacks (#40) - 29/35/38

walk over push up/5 mnt climbers - 9/9/8

inverted row (legs straight/bent when you get tired) - 28/28bent/27bent

Part 2: 10s/50 -- 3x

10s - elbow plank hold

50s - reptile pushups (reptile when tired) - 17/18rept/23rept

+ 15 min JR (5s/55 -- 15x)

fri eats

7am - cappuccino shake

1015 - leftover steamed shrimp/veg, small grapefruit, 3 tbsp aB

2 - 2 egg omelette, green beans, almond cheese, 1/4th cup muesli

5 - orange, walnuts

7 - chicken, salad

sat eats

745 - cappuccino shake

1030 - leftover enchiladas, banana & pear, mac nuts

130 - 2 egg omelette, almond cheese, zucchini & onion, 3 tbsp coconut flakes

5 - protein hot chocolate, 3 tbsp raisins, celery

7 - chicken, salad

Good Feeling Workout

Tuesday Nov 15

+ Tabata burpees (10/20s -- 30x)

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Wednesday Nov 16

1)         15 min JR (5/35s -- 23x)

Climbing 3 hrs (highest grade: attempted 11-, achieved 10+)

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Good Feeling Workout - Nov 17

Is there any other kind of workout?

4 min yoga warm up

6 min cD:

one arm handstand  and free balance handstand skill work

10/50s -- 12x

ugi jump squat & punch (#10) - 27/26

frog burpee - 29/27

side/forward lunge L (#40) - 8/8

side/forward lunge R - 9/8

sumo pushup - 10/11

side knee raises - 16/17

+ 15 min JR (10/40 -- 18x)

mon eats

745 - cappuccino shake

11 - leftover chicken in carrot/ginger sauce, 1 cup mixed fruit, 1/3th cup cashews

230 - cinnamon protein bread, 1/2 cup berries w/ 1 tbsp whey

430 - 2 egg, 1/2 bell pepper omelette, 1 oz almond cheese

7 - 1 cup cranberry chicken stew, salad

tues eats

7 - cappuccino shake

10 - cranberry chicken leftovers,  banana,  1tbsp aB, 1/2 cup granola

2 - 2 egg omelette, bell pepper, almond cheese, 4 tbsp coconut flakes

330 - 1/3 cup berries, 1 tbsp whey

5 - protein hot chocolate, brussel sprouts

7 - baked chicken, salad, 2 tbsp almond slivers

wed eats

730 - cappuccino shake

1030 - chicken, pear, 3 tbsp aB, blue chips :(

430 - 1 oz jerky, brussel sprouts, 1 slice cinnamon protein bread

7 -  1.5 cup beef/veggie stir fry

It's So On Right Now

3 min yoga warm up

10/50s -- 20x

sB swing (#40) - 31/30

cross legged ugi burpee - 7/7

turkish jump up w/ ugi (#10) - 8/7

ugi crab - 42/46

sB foot elevated squat L(#40) - 21/27

sB foot elevated squat R - 21/23

ugi jump lunge/knee crunch (10#) - 10/10

ugi mnt climber - 109/107

sB squat/lunge combo (#40) - 6/6

ugi full body combo - 8/9

1)          15 min JR (5s/25s -- 30x)

sun eats:

730 - cappuccino shake

11 - chicken in carrot/ginger sauce, apple, 1/4th cup cashews

1 - brat, salad

4 - cinnamon protein bread, bell pepper, 1/4th cup cashews

7 - chicken, zucchini/onions

Bombshell Butt Workout

4 min yoga warm up (keep forgetting to post this but I’ve been doing them!)

Part 1: 10/30s -- 15x:

ugi jump twist & pop (#10 ugi) - 8/7/9

inverted row - 16/188/20

sB side lunge twist L (#40) - 8/8/7

sB side lunge twist R - 8/8/7

ugi plank jacks - 29/36/36

Part 2: 5 min cD

6 ugi pushups/12 ugi jump lunges (#10)

#sets: 4.5

+30 min HiiT combo (300 JR skips/1/4th mile sprint/6 rounds burpees 10/20 -- AMRAP in 30 min:      # sets completed: 3.66)

fri eats

7 - cappuccino shake

1030 - chicken, apple, 1/4th avocado, 1/2 cup nuts

1 - tuna, brussel sprouts

3 - cinnamon protein bread, brussel sprouts

5 - 1/2 cup fruit/1 tbsp vanilla whey

7 - turkey burger patty, salad

sat eats

7 - cappuccino shake

10 - turkey burger, apple, 2 tbsp aB

1 - ground beef, cucumber

3 - 1/2 cup fruit, 1/2 cup raw cashews

7 - 1.5 cup Chicken in Ginger Carrot Sauce, 1 large glass white wine

CrossFit Unrivaled 6/27/11 & Climbing

Thursday 11/10/11 Workout:

1)          15 min JR 10/30 -- 23 rounds)

2)          Rock climbing 3 hrs (highest grade: 5.10c/v2)

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Crossfit Unrivaled WOD 6/27/11 - Nov 11

5 rounds for time:

28 walking lunges

28 push press (#55)

28 sit ups

28 sumo deadlift high pull (#55)

28 box jumps (20”)

28 kettlebell swings (#26)

time: 48min 3s

+          15 min tabata JR(5rnds)/stair runs(5rnds)

wed eats:

745 - cappuccino shake

12 - turkey burger patty, 2 tbsp aB, banana

3 - cinnamon swirl bread, brussel sprouts, 1/4th cup walnuts

5 - tuna, apple, 1/2 bell pepper

7 - 5 paleo chicken fingers, salad

thurs eats

7 - cappuccino protein shake

10 - turkey burger, apple, 1/4th avocado, mac nuts

230 - ground beef, salad, 1/4th cup granola, lite protein bar

8 - mahi/spinach salad/2 paleo chicken fingers

Kick It Into HIGH Gear

Tuesday 11/8/11:

+ 15 min JR (10s/40 -- 18x) 

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Kick It Into HIGH Gear Workout - Nov 9

AMRAP in 20 minutes:

dB swing/abduct L (#25 ) - 8x

dB swg/abd R - 8x

mnt lunges - 16x

cable side plank/row L (#50   ) - 8x

cable side plank/row R - 8x

mnt. lunges - 16x

cable squat/press (#30  ) L - 8x

cable squat/press R - 8x

# sets completed: 3.5

-    15 min HiiT on Arc Trainer (1min 6/30, 1 min 10/40)

mon eats:

715 - cappuccino shake

1030 - chicken salad, banana, 1/4th avocado

1 - 2egg spinach omelette, 3 tbsp black beans, 1/2 cucumber, 1 carrot

330 - 1/2 cinnamon protein bread, 1/4 cup cherries, 1/2 cup raw cashews

7 - ground beef, spinach salad

tues eats:

7 - cappuccino shake

1030 - turkey burger patty, banana, 1/4th avocado, 2 oz sweet potato

1pm - cinnamon protein bread, asparagus

3 - 1/2 cup fruit, 2 tbsp whey

5 - spinach, dijon egg mug

7pm - EFL meatloaf, brussel sprouts, 2 tbsp walnuts

Earn Your Body

Sunday Nov 6 Workout:

    *30 min tabata (10s/20s -- 60 rounds: 4 rounds burpees, 2 rounds jump roping, 3 rounds high knees, 6 rounds stair runs)

    *rock climbing 2 hrs (highest grade: 5.10+)

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Earn Your Body Workout - Nov 7

5 min skill work:

One arm handstands & handstand balance

8 rounds: 

7 Deadlifts (105#)

30 Double Unders          

60s plank holds                 (time:  19min 57s    )

$ Cash Out $ 

30 GHD Sit ups               

 total time: 21min 35s

+         JR 15 min (10/50 -- 15x)

fri eats

7 - cappuccino shake

1030 - slice EFL turkey meatloaf, 20 grapes, 1/4th cup craisins, 2 tbsp aB

130 - mix 1,  green beans

5 - 1/2 cup raw nuts

7 - meat, spinach & strawberry salad

sat eats

8 - cappuccino shake

11 - larabar

2 - chicken salad

5 - turkey jerky + apple + 3 tbsp walnuts

8 - meatloaf, 1/4th cup mac nuts, green beans

sun eats:

640 - cappuccino shake

10 - meatloaf, 1/2 sweet potato, 1 tbsp aB

2 - mix 1, 1/2 cup cashews, fruit leather, 1/3 cup cherries

430 - 2 egg/bell pepper omelete, spinach/cauliflower salad, 1/4th cup brown rice

7 - ground beef, spinach salad