WIld Ones

4 min yoga warm up

Part 1: 3 rounds of 15 reps each exercise

kB swing (#30)

sb upright row (#40)

sb squat jump press

ugi lunge press side turn (#10)

time: 15min 14s

Part2: 10/50 -- 12x

sb clean & press - 10/7

squat leaps - 23/25

3 tier pushups - 14/15

*jG upside down inverted row - 18/19

sb squat & press (#40) - 9/10

jump lunges - 30/26

total workout time: approx 28 min

mon eats:

7 - 3 eggs, apple

11 - grnd buffalo, salad, 1/2 squash, 1/4 cup walnuts

245 - protein muffin

8 - baked salmon, asparagus

Domino Workout

4 min yoga warm up

10/50 --12x

square jump 3x & 1/2 burpee - 12/11

kb back lunge and swing (#26) - 12/10

ugi 3 point jumps, reptile - 10/10

dip/knee raise - 10/10

ugi side to side hops w/ OH press (#10) - 25/20

walking pike push ups2/2 jump backs - 6/6

skill work 4 min

one arm handstand holds (15/15s -- 8x)

total workout time: 16 min

Unrivaled 12/4/11

Friday’s Workout:

Climbing 3hrs/highest: 5.11 (lead 5.9s)

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

Unrivaled 12/4/11 - Feb 18

 Part 1: 8 min AMRAP

3 Strict Pull Ups (on finger board)

5 pistols (each leg)

7 Burpee Box Jumps

# rounds completed:  4

Part 2: 8 min skill work:

4 min (20s/20 -- 6x) - one arm handstand holds

4 min free balance

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

Sunday’s Workout:

Climbing 3 hours/5.10+/5.10 leads

thurs eats

7 - leftover casserole, 1/2 small avocado

11 - chicken, salad, apple, 1/4 c mac nuts

245 - 2 deviled eggs, bell pepper, carrots

**if**

fri

730 - leftover casserole, 1 tbsp coconut oil in tea

11 - thai green coconut curry w/ 2 tuna pkts and veggies

2 - 2 hb eggs, carrots, salad, 1/3 cup raw nuts, 2 tbsp raisins

730 - creamy coconut tomato/basil chicken, salad

Lean Lady

Tuesday’s Workout:

Climbing 2.5 hrs/highest grade: 11 (2 leads: 5.10+)

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

Lean Lady Workout - Feb 15

4 min yoga warm up

8 rounds for time:

dead lift (115#) - 5x

burpee (w/ staggered stance pushup) - 10x

full back squats (#55) - 15x     *right knee pain 5 sets in/mod some

time: 25min 29s

mon eats

715 - chili verde, leftover primal pancake

11  - 2 tuna pkts, salad, sweet potato

2 - 2 HB eggs, veggies, 1/4 cup mac nuts

8 - chicken/beef, salad, salsa for dressing

tues

645 - 3 eggs, banana

10 - chicken, sweet potato, 1/2 cup nuts

3 - 1.5 cup veggies

745 - 2 cups thai green curry

wed

7 - 3 eggs, orange

11 - chicken, salad, 1/2 squash, 1/3 cup mac nuts

3 - coconut/veggie thai curry (w/ tuna pkt)

7 - 1.5 cup picadillo casserole, 1 glass red wine

Unrivaled WOD 12/1/11

4 min yoga warm up

For time:

700m row

60 squats

50 donkey kicks

40 KB swings (#26)

30 lateral jumps over parallel bar

200 double unders

*10 HSPU (2 risers)

time: 16min 39s

*changed exercise

sun eats

730 - 3 eggs, mango

11 - chicken, salad, small squash, 1/4 cup mac nuts

4 - 1 cup fruit, turkey jerky, carrots

8 - salmon, salad w/ avocado

I Won't Give Up

Friday’s Workout:

Climbing 2.5 hrs/highest grade: 11

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

Saturday’s Workout:

Ride Winter Park 5 hrs

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

Today’s Workout:

I Won't Give Up - Feb12

Part 1: 4 rounds for time

75 dBl unders

25 knee raises on dip station

time: 12min 17s

Part 2: 3 rounds for time

sB half burpee rows - 15x

sB single leg 1 arm rows - 15 each arm

dip station arm ups - 15x

sB jack curls - 15x

time: 15min 45s

TOTAL WORKOUT TIME: approx. 28 min

thurs eats

8 - 3 eggs, 1/4 cup paleo granola

1115 - 1/2 cup leftover casserole

3 - 1/2 cup leftover casserole, 1/2 cup paleo granola

7 - 1.5 cup paleo chili verde, carrots

fri

7 - 3 eggs, banana

10 - leftover casserole, 1/4 cup mac nuts

12 - 1/2 cup paleo granola

630 - leftover chili verde w/ spinach added

sat

7 - 2.5 primal pancakes

12 - leftover casserole, sweet potato

3 - turkey jerky, apple, 1/2 cup granola

6 - chicken/walnut salad, 1/3 cup mac nuts, 1 beer

Wish You Would Pump It

4 min yoga warm up

10/50s -- 12x

burpee w/ push up & jump tuck - 11/10/10

jG upside down inverted row - 19/18/18

burpee/side burpee alt. jumps - 5/4.5/4

knee raises - 18/16/18

8 min skill work:

4 min one arm handstands

4 min free balance

total workout time: 20 min

tues eats:

715 - 3 eggs, banana

1030 - chicken salad,  sweet tato, 1/2 cup raw nuts

**you are so cut off from nuts for the rest of the day**

2 - tuna, broccoli, carrot stir fry (using coconut aminos instead of soy sauce)

8 - 2 cup paleo turkey casserole

International Love Workout

4 min yoga warm up

Part 1: 10/50s -- 12x

superman push ups - 10

elevated pushup L&R knee to elbow on ball - 5

sB squat & press (#40) - 13

ugi clean & press, jump fwd, 3 squat jumps (#10) - 5

inverted row (feet on ball) - 18

side burpee, 2 k2e obliques, tuck jump - 7

sB fwd lunge, side lunge knee lift - 8

ugi pushup, burpee, sumo L&R knee touch - 6

tri dip and V raise - 10

sB pullover situps (straight legs) - 6

sB shoulder lift & squat & switch shoulder press - 6

speed run - 150

Part 2: 3 rounds for time

sB low jack press (#40) - 15x

kB lunge/single lateral raise (#10) - 15 each side

fireman lift (diagonal pick up, squat 2, put down) - 15 *total

kB single arm press & split lunge (#10) - 15 each side

time: 21min 52s

total workout time:  approx. 34 min

mon eats **new guidelines start today!**

730 - 3 eggs, mango

11 - buffalo burger patty, sweet potato, 1/4 cup mac nuts

3 - tuna pkt, cauliflower

**if**

Tabata Melt Down & Feb Goals

I MADE IT ONE WHOLE MONTH ON PALEO!!!!! And unlike this summer when I tried it...I FEEL AWESOME!!!! Here are some ways I will improve for the month of

February:

1.           limit wine intake to Wolf Creek weekend

2.           limit nuts to 1/4 cup/day

3.           renew my effort to get LOTS of veggies in (I’ve been slacking lately)

Sunday’s Workout:

Climbing 1.5 hrs/highest grade: 5.10+

Tabata Melt Down - Feb 6

4 min yoga warm up

15/45 -- 21x

sB stationary lunge R (#40) - 23/18/15

row (lvl8) - ave - 160m

ugi russian twist (#10) - 28/27/34

row

sB stationary lunge L - 19/19/18

row

ugi jump lunge & swing - 11/11/12

sat eats

8 - 3 eggs, pear

11 - 1/3lb buffalo burger patty, 1/2 squash, 1/4 cup mac nuts

3 - tuna pkt, mixed veggie salad, 1/4 cup shredded unsweet coconut

730 - grilled salmon, salad (a few sips of wine)

sun

715 - paleo shepherds pie, blood orange

12 - buffalo burger patty, apple, 1/2 squash, 1/4 cup raisins

3 - chicken, cauliflower, 1/3 cup mac nuts

730 - chicken fijita in coconut flour tortilla

Hello Hottie! & BF GOAL ACHIEVED! 14% :D

progress update     

14% BF

123#         
This is my ideal body.

4 min yoga warm up                         

AMRAP in 25 min

back squat (full) (#75)  - 8x

JR 200 skips

power clean (#75) - 8x

JR 200 skips

xfit sit ups - 48x

# sets: 3 2/3

thurs eats

8 - 3 eggs, pear

11 - paleo chicken finger, 1/2 squash, 1/3 cup seed/nut mix

330 - tuna pkt w/ spinach & no salt dijon mustard, 1/3 cup raisins

7 - 1.5 cup chicken santa fe stoup

fri

8 - paleo shepherds pie, apple

10 - 1/2 cup nuts

145 - ground beef & spinach scramble, banana, 3/4 cup mixed fruit

630 - 1 cup leftover chicken stoup w/ spinach

Over & Under Workout

4 min yoga warm up

15 min AMRAP:

JR - 30 dbl unders

1--->8 1/2 burpee row (#55 - alt. grip under/over each round)

# sets completed: 7

wed eats:

710 - paleo shepherds pie, banana

11 - paleo chicken fingers, 1/2 squash

2 - 3 hb eggs, 1/4 cup shredded coconut, green beans, 3 carrots

715 - grnd beef, salad

"Christine" WOD

"Christine" - Feb 1, 2012

4 min yoga warm up

3 rounds for time:

500 m row (lvl5)

12 Dead lift @ BW (#115)

21 Box Jumps (24")

time: 14min 19s

Cash Out

4 max L-sit holds (knee tuck mod: 36s/38s/38s/33s)

total workout time: ~17 min

tues eats

7 - paleo shepherds pie, banana

11 - 2 paleo chicken fingers, 1/2 squash, raisins

245 - mixed greens & cauliflower salad, tuna pkt, 1oz turkey jerky

7 - grnd beef, green beans