Guns & Buns - Beat My Score!

Friday March 30 Workout:

climb outside 1230-5

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Guns & Buns - March 31

4 min yoga warm up

6 rounds for time:

ugi diagonal lunge pulse 3/knee up (#10) - 10 reps

santana zuzana pushup - 6 reps

ugi side lunge jumps (#10) - 5 reps on each leg

time: 14min 50s!!!!!!!

Beat 23 min!

BONUS: 6 MIN AMRAP!!

10 handstand chest taps/10 handstand balance (attempts)

#set: 3

thurs eats:

730 - 3 eggs & spinach w/ salsa, melon

11 - 1/2 cup bison goulash, salad, 1/4 cup raisins

3 - tuna packet w/ 1tsp veganaise, carrots,

5 - apple, 1/2 cup nuts

730 - 2 glasses red wine, ground bison, paleo tortilla

fri:

9 - 3 eggs, spinach, salsa, banana

1245 - turkey jerky, apple, cucumber, carrot

5 - 1/3 cup nuts

7 - salmon, salad, blueberry paleo ice cream (1/2 cup)

Get It On Hot Stuff

4 min yoga warm up

Part 1: 10/50 -- 12x

sb clean + press + 2 sumo knees - 7/7/7

ugi chop (#10) - 21/21/19

elevated dip station push ups - 12/11/12

fireman lift + lunge kick  - 8/10/10

Part 2: 10/50s -- 4x

regular burpee - 11

star burpee - 8

side burpee - 8

1 leg burpee -7

Part 3: 10/50s -- 6x

sprinter abs - 23/18

ugi twists (#10) - 28/28

leg raise/V-raise alt - 10/8

total workout time: approx 22min

wed eats:

730 - 3 eggs, spinach, banana

1045 - chicken, broccoli/cabbage stir fry

5 - 1/2 cup nuts, gauc & veggies

Turn Up The Heat!

4 min yoga warm up

10/50s -- 25x

step ups L - 34/25/24/21/22

step ups R - 30/27/27/25/24

sB squats (#55) - 13/11/11/10/10

row

row (lvl7 -- ave: 335m)

+ indoor rock climbing

tues eats:

730 - 3 eggs, spinach, melon

1030 - 1 cup bison/veggies, 1/4 cup gauc

2 - tuna pkt, 1/4 cup coconut flakes, cucumber

6 - 1 cup bison/veggies, salad, 1/4 cup nuts

Bangin' Body - Beat My Score!

Monday  March 26 Workout

ARD: 45min fitness fusion yoga, dog walk

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Bangin' Body Workout - BEAT MY SCORE- March 27

3 rounds for time:

kB swing (#30) - 20x

one leg elevated pushup - 5 reps each leg

kB swing - 20x

side plank lift - 5x each side

kB swing - 20x

turkish get ups - 3x each side

kB swing - 20x

time: 19:57s!!!!!!!!!!
last time: 22:35s

TIME TO...EAT BETTER

STEP ONE: Swap nuts for coconut/avocado

mon eats:

845 - 3 eggs, melon

12 - chicken, veggie stir fry

230 - 1/2 cup leftover sweet potato/chicken chowder, 1/4 cup nuts, gauc

730 - 1 cup bison goulash, 1/4 cup feta, 1 glass red wine

Bodybuilding Circuit #2

3 rounds for time:

1 arm dB row (#40) 10x/10/8

BB step ups (#55) 10x each

Row 500m

skull crushers (#15) 8x

BB bicep curl (#55) 6x

JR 500 skips

back squats -- full (#85) 8x

dB hammer curls (#25) 8x

time: 34min 43s

tues eats:

730 - hemp shake

11 - chicken, salad, cuke w/ salsa & avocado

230 - ground bison, stir fried brocolli/cabbage

430 - 1/2 nuts, grapefruit

630 - cranberry chicken, salad

Feel It Burn - Beat My Score!

Back from my Birthday Weekend @ Steamboat!

Tuesday March 20 Workout:

Rock climbing (inside) 2.5hrs

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Feel it Burn Workout - BEAT MY SCORE! March 21

4 min yoga warm up

10/40 -- 18x


sumo jump squats (#10 ugi) - 20/18/17

last time: BW-18/18/19

power pushups - 11/10/10

10/10/9

squat to pull up (on finger board) - 8/7/7

jG - 11/11/10

2x scissors, 2x low jacks (ugi) - 11/11/11

BW - 8/9/8

one leg dive bomber pushups - 9/8/7

7/6/7

hanging knee raises (i had my legs slightly extended to make it harder) - 14/15/14

15/16/13

skillz:

3 min handstand one arm holds (15/15 -- 6x)

3 min free balance

total workout time: 22 min

mon eats:

8 - hemp shake (70)

11 - ground bison, salad, 1/3 almonds

4 - chicken, salad, w/walnuts

730 - ground bison, blue chips:(

Tomorrow: back to paleo!

Grab Your Balls

4 min yoga warm up

10/50s -- 18x

wood chop L - 21/20/18

wood chop R - 19/18/18

ugi burpee (no pushup) - 12/14/14

ugi sprinter lunges - 26/29/29

ugi mnt climber - 109/118/126

ab toss & catch - 21/22/21

+ rock climbing outside!!!!

**Everything is sore from yesterday! But this is the last workout of the week! Off to Steamboat for an amazing 3 days of birthday snowboarding, hot springing and partay-ing!!!!! WOOT!

thurs eats:

815 - hemp shake (banana)

1 - 1 cup paleo granola

4 - 1/2 of chicken,broccoli, parsnip stir fry

**if**

soooooooooooo not hungry today. LISTEN TO YOUR BODY!

Glory To The Booty

4 min yoga warm up

Part 1: 600 reps for time

100 high knees JR

50 sB lunge kick ups each leg (#40)

100 high knees JR

100 sB front squats

100 high knees JR

25 ugi sit ups

25 v abs R

25 v abs L

25 sprinter abs*

time: 19min28s

Part 2: 3 min cD for each exercise (6 min)

sB bicep curls - 37 reps

sB bent over row - 60 reps

+ rock climbing (indoor) 2 hours

tues eats:

730 - hemp protein shake (banana)

1045 - chicken, broccoli, carrot stir fry, 1/4 coconut flakes, 1/2 small sweet tato

145 - shrimp, salad, 1/4 cup nuts

545 - ground bison, salad

thurs:

8 - hemp shake (banana)

11 - tuna salad, salad, vitamin c gummy bears from whole foods

2 - ground bison, broccoli & carrots

430 - 1/2 cup nuts

8 - chicken taco in paleo tortilla, 1 home made margarita

Body Breaking Tabata

 4 min yoga warm up

10/50 -- 20x

thrusters (#45) - 13/14/11/11

row (lvl 9 - 155m ave)

wall walk ups - 5/5/5/5

row

sB one leg dead lift alt rnds (#40) - L17/R19/20/18

mon eats:

730 - hemp shake (banana)  - 5 tbsp

11 - 1 cup leftover curry

2 - shrimp, salad, 1/4 cup raisins

5 - 3 slices applegate turkey, 4 large strawberries, 1/2 cup nuts

Pumped Up Kicks

Sunday March 11 Workout:

Outdoor rocking climbing

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Pumped Up kicks -March 12

Part 1: 10/30 -- 22x (do each exercise twice)

2 pushups/frog jump fwd - 9

jump rope high knees

sB squat/clean (#40) - 14

jump rope high knees

sB around the world squat - 9

jump rope high knees

ugi twist & jump lunge (#10) - 17

jump rope high knees

elevated pushup - 22

jump rope high knees

oblique raise/leg raise - 14

Part 2: 10/50 -- 6x

side plank k2e L - 20/20

knee raises - 18/19

side plank k2e R - 20/20

Total Workout Time: approx 22 min

sat eats:

730 - hemp protein shake (mango)

1030 - 3 HB eggs, zucchini, 8 chips w/ gauc

230 - turkey jerky, apple

8 - ground bison, salad, 1/4 cup cashews

sun:

715 - hemp protein shake (banana)

10 - chicken, broc/carrot stir fry, 1/4 cup nuts

230 - 3 hb eggs, cuke

7 - 1.5 cup chicken veggie thai curry

Mission Abs Possible

4 min yoga warm up

10/50--20x

sB full squat (#40) - 20/14/13/14

knee raises - 21/20/20/21

ankle crossed pushups - 12/12/12/12

one leg lift/toe touch (#10) - 19/17/16/15

flying jump lunge (#3) - 28/26/26/26

LOOOOOOOVED THIS WORKOUT!

+ outdoor rock climbing [4 climbs 5.8(2), 5.9, 5.10b]

Feeling fat & jiggly. Could be that time of the month, could be time to buckle down on the nutrition again. Since I’ve been avoiding eggs in the morning, I feel like I have lost leanness so apparently the breakfast muffin is not working. Starting today I will switch to a hemp protein shake or egg protein pancake every morning. Check the recipe page for how to make them.

Bodybuilding Circuit #1

4 min yoga warm up

4 rounds for time:

dB one arm row (#40) 6x

row 100m (lvl10)

BB step ups (#55) 5x each

row 100m

skull crushers (#17.5) 6x

row 100m

BB bicep curl (#55) 5x

row 100m

back (90deg) squats (#90) 5x

row 100m

dB hammer curls (#25) 6x

row 100m

time: 33min 34s

wed eats:

7 - protein muffin

1030 -  sweet potato/bison hash, salad

2 - 3 hb eggs, carrots, bell pepper, 1/3 cup guac

645 - “  “  hash, salad

thurs:

730 - hemp protein shake (banana, OJ, 2 tbsp almond meal) **GOOD!**

11 - s.tato/bison hash, salad

4 - tuna pkt, carrots, 1/3 cup gauc

630 - chicken, brocolli/pepper stir fry, pear

Beach Workout

4 min yoga warm up

Part 1: 3 rounds for time:

sB lunge/knee up (#40) - 30 reps each leg

sB row (#55) - 30 reps

dancing crab - 30 reps alt legs

time: 13min 48s

Part 2: 10/20s -- 8x

Jump squats - 13/12/10/11/12/10/11/11

Part 3: 15/15 -- 6x

One arm handstand holds

Total workout time:  approx 20 min

tues eats

7 - hemp protein shake (mango & coconut milk)

1015 - chicken, salad w/ salsa, 1/2 squash (no oil), 1/2 cup nuts

2 - 3 oz salmon, asparagus

6 - 1 cup sweet potato/bison hash, asparagus

Bringing Sexy Back

Starting a new workout plan for the month of March! This month I am going to include the following bodybuilding circuit at least once a week:

Circuit:

4-6 rounds:

dB row (#35) 5x

BB step ups (#55) 5x each

skull crushers (#15) 5x

BB bicep curl (#55) 5x

back squats (#90) 5x

dB hammer curls (#25) 5x

I will be adding other exercises to it to get my heart rate up and make it more like a bodyrock workout but it will be different every time. The rest of the 5 days a week will be either body rocking or rock climbing. I will also double any 12 minute bodyrock workouts in the effort of fixing my too much excess energy/not sleeping thing that I’ve been doing since Jan.

Nutritionally I completely failed with my goals because of how much I’ve struggled with digesting just plain eggs. Now that I can’t eat eggs for breakfast any more, it complicates my whole menu. Here’s what I’m shooting for this month:

BF: protein muffin or protein pancakes (made with eggs)

L: meat and squash or fruit

Sn: meat or hb eggs, veg, fat

D: meat and veg

Sunday March 4 Workout:

Climbing 2 hours

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Monday March 5 Workout:

Climbing 2 hrs

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Bringing Sexy Back - March 6

4 min yoga warm up

10/50 -- 24x

burpee w/ staggered pushup & box hop - 9/8/8

JR

star single toe touch abs - 22/24/24

JR

sb squat/press jumps (#40) - 11/13/13

JR

ugi mnt climbers 10/ugi toe taps 10 -5/5/6

JR

mon eats

7 - protein muffin, clementine

10 - 1/2 cup nuts/seeds

115 - enchilada (chicken only), 1 hb egg, salad, 1/3 cup salsa, 1/4 cup gauc

3 - apple, carrots

6 - 3 oz dijon salmon, asparagus, small pc paleo carrot cake

Don't SKIP Out!

FIRST TAT! 

In honor of my arm feeling like angry bees and my butt KILLING from yesterday, I’ve created a workout roughly based on the bodyrock one that I had planned for today but hopefully easier on the arm and butt. No excuses, I NEVER skip a workout!

Don’t SKIP Out!

4 min yoga warm up

100 JR High knees

50 knee raises on dip station

200 JR High knees

50 ugi crunch taps

300 JR High knees

50 sprinter abs

400 JR High knees

50 bench tucks

500 JR High knees

50 ugi alt toe touch crunches

time: 20min 03

fri eats

7 - protein muffin

11 - 1.5 cup pumpkin casserole, 2 tbsp aB

345 - 2 hb eggs, veggies, 1/4 cup walnuts

9 - grilled salmon, salad, 2 home made margaritas (see recipe page)

Get Solid

Thursday March 1 Workout:

Climbing 3.5 hours/some bouldering v0/v1, mostly lead 5.10a-c

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Get Solid Workout - March 2

4 min yoga warm up

mnt lunges - 8x

300m row (lvl 8/1:26ave)

sB front lunges (#55) - 8x each leg

ab roll outs - 8x

ugi side lunge hop (#10) - 8 each leg

time: 34min 20s

perform workout in a pyramid like this:

mnt

mnt, row,

mnt, row, lunge

mnt, row, lunge, ab

mnt, row, lunge, ab, ugi

ugi, ab, lunge, row, mnt

ugi, ab, lunge, row

ugi, ab, lunge

ugi, ab

ugi

tues eats:

7 - citrus berry protein muffin

1030 - grnd beef, salad, 1/2 squash

3 - 1/3 cup walnuts, 1 cup pumpkin casserole

**if**

wed eats

715 - protein muffin

1030 - veggie/tuna stir fry, small sweet potato, 1/4 cup walnuts, 1/4 cup raisins

2 - 2 hb deviled eggs, celery, carrots 1 tbsp aB

6 - 1 cup pumpkin casserole

thurs

7 - 3 eggs, grapefruit     *egg sickness:(((((((((( 

11 - chicken, 1/2 squash

230 - 1 cup pumpkin casserole

730 - 2 pkts tuna/veggie stir fry, 1/3 cup walnuts

YOU ARE NOT GETTING ENOUGH NON STARCHY VEGETABLES!!!!!!!!!!!!!!!!!!!!!!!!!