Brutalize Me

4 min yoga warm up

3 rounds for time:

wall balls (#10) 12x

full back squats (#75) 6x

400m run

rope climbs (w/legs) 2x

time: 21:06s

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 28: 23:30min (10/20s -- 47x)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

total workout time: approx 44min

+ outdoor rock climbing: PR!!!!!!!! Lead my first 10 outside!!!

tues eats:

720 - cappuccino shake

1030 - tuna pkt, 1/2 med sweet tato, cherries, 1/3 cup nuts

2 - 1 hb egg, veggies, small piece of paleo cake, 1/4 tbsp coconut butter

7 - 1.5 cup pumpkin chicken chili

wed eats

7 - cappuccino shake, 1/2 apple

1030 - 1.5 cup pumpkin chicken chili, bite of sweet potato, 1/3 nuts

145 - WF chicken salad, cucumber, carrot, bite of paleo cake

715 - burger patty, salad, sweet potato/pineapple, 1/4 cup granola :(

Sweaty Hot Punishment - Beat My Score!

BEAT MY SCORE!

4 min yoga warm up

Part: 1: 10/30s -- 6x

Backward lunge jump ups w. ugi (#10) - 16/16/14/14/14/14

Part 2: 3 rounds for time

reptile push up - 10x

1 jump fwd/2 back w/ ugi (#10) - 30 reps

side v-crunch - 20 each side

time: 9:29!!

last time: 12 min!!

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 26: 22min (10/50s -- 22x)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

total workout time: approx 35 min

mon eats:

7 - cappuccino shake

1030 - 1.5 cup chicken/swt tato chowder, 1/2 cup nuts, cherries

330 - turkey, 1 slice pepper jack, veggies, tiny piece of paleo apple cake

7 - 2 deviled eggs, spinach salad

Get Some

4 min yoga warm up

ARMAP in 12 minutes

4 wall walk ups

4 mnt lungers (each)

4 kB single leg dead lift each leg (#40)

# sets: 6

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 24: 21:30min (10/20s -- 43x)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

total workout time: approx 33 min

+ outdoor rock climbing

sat eats:

715 - cappuccino shake

11 - ground bison & sweet potato, a couple cherries

230 - 2hb eggs, broccoli stir fry, 1/4c gauc

730 - veggies

930 - burger patty, salad, a couple sweet tato fries

sun eats:

8 - cappuccino shake

11 - ground bison, cherries, small sweet tato

430 - 1/2 cup nuts, apple slice

730 - 1 cup chicken/sweet tato chowder, 4 glasses red wine

Crazy Intense Workout

4 min yoga warm up

4 rounds for time:

20 OH walking lunges (total -- #33)

400m run

time: 11:53!!!

PINK = SUPER AWESOME WORKOUT!!

GO ME :D

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 23: 21min (10/50 -- 21)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

total workout time: approx 33 min

+ outdoor rock climbing

fri eats:

820 - cappuccino shake

1245 - paleo casserole w/ spinach & 1/2 cup almonds

5 - ostrich jerky, veggies, 1/3 cup gauc

7 - almond apple patty w/ coconut butter

Wow Booty - Beat My Score!

Beat My Score!

Part 1: 5/10s -- 16x (4min)

High knees/drop down

Part 2: 30 sets for time

sB shoulder squat/pushup (#40)

time: 4:54

beat my last score of 6:30!!

****I completed 50 sets in 8:19

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 22: 20:30min (10/20 -- 41)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

total workout time: approx 33min

+ outdoor rock climbing

tues eats:

730 - cappuccino protein shake

11 - paleo casserole w/ spinach & banana & 1/2 cup almonds

2 - chicken & broccoli stir fry, coconut butter, carrots

6 - ground bison, spinach salad

wed eats:

710 - cappuccino shake

10 - paleo casserole w/ spinach, apple, 1/4 cup nuts

2 - tuna pkt, veggies, 1/4 cup coconut butter

7 - beef/veggie stirfry, 1/3 cup brown rice

Today’s weight: 124.2# (Down .6!!!)

Aubrie's Tabata 11/7/11

Sunday’s Workout:

outdoor rock climbing

&

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 20: 19:30 (10/20s -- 39x)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

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

Aubrie's Tabata 11/7/11 - May 22

4 min yoga warm up

Part 1: 10/20 -- 40x

Row (lvl10)

KB swing (#30) - 11/10/10/9/9/9/8/8

KB Sumo Dead lift High Pull (#30) - 10/11/11/11/10/11/11/9

Box jump (20”) - 11/11/11/10/12/13/11/13

TGU - alt sides each round! (#26) - 2/2/2/2/2/2/2/2

**this workout was DEADLY.

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 21: 20min (10/50s -- 20x)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

total workout time: approx 40 min

mon eats:

745 - cappuccino protein shake

11 - leftover paleo casserole w/ spinach & 1/3 cup nuts

230 - 2 deviled eggs & frozen green lemonade, carrot

415 - almond biscuit, apple w/ coconut butter

730 - small portion ground bison & bell pepper

Hot Doesn't Stop

4 min yoga warm up

Part 1: 10/50s -- 6x

towel drag & push up -13/13/13

sB bicep curl & low jack (#40) - 11/10/9

Part 2: “   “

ugi crunch up and jump (#10) - 6/10/9

pull up & sB bicep curl - 5/5/5

Part 3: “   “

10 mtn climbers & sB clean press squat - 4/4/4

twisted climber 180s - 7/8/8

Part 4: 10/50 -- 5x

sB low squat/leg lift/knee tuck - 13

1 leg push up on ball - 10

1 leg lunge/knee up/row L (#30) - 14

ball pushup & pike - 9

1 leg lunge/knee up/row R - 14

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 19: 19min (10/50s -- 19x)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

total workout time: approx 42min

Get It Up

Wednesday’s Workout:

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 17: 18min (10/50s -- 18x)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

+ indoor rock climbing 3 hrs

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

Get It Up - May 17

4 min yoga warm up

AMRAP 15 min

9 sumo dead lift/hi pull (#75)

6 TGUs (total - #26)

300m row (lvl8)

# sets: 3.66

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 18: 18:30 (10/20s -- 37x)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

total workout time: approx 33 min

+ outdoor rock climbing

tues eats:

740 - cappuccino shake, 1 cup blueberries

11 - 1 cup leftover curry w/ tuna pkt & 1.2 spaghetti squash w/ghee

3 - 2 deviled eggs, 1/4 cup nuts, cuke, carrots & blue chips :(

**if**

wed:

710 - 2 eggs, spinach, salsa & banana

1130 - ground bison, sweet potato

430 - chicken & veggies

8 - 1 cup sante fe stoup,1.5 cup grapes/pineapple

O Sh!t Workout

4 min yoga warm up

part 1: 10/20s - 8 rounds (4 min)

sB dynamic squats (#40) - 16/12/12/13

kB pick up & jump (#30) - 8/7/8/7

Part 2: AMRAP in 5 min

5 sB rows each arm (#40)

25 dbl unders

5 chin ups

# sets: 4

part 3: AMRAP in 3 min

pistol on each leg/knee raise - 15 reps accomplished!

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 16: 17:30min (10/20s -- 35x)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

total workout time: approx 29 min

mon eats:

830 - 2 eggs, spinach, salsa, banana

1245 - ground beef, 1/2 spaghetti squash w/ ghee

5 - 1/2 cup nuts, carrot/cuke

8 - grilled chicken & veggies

Rock Star Booty

Part1:10/50s -- 12x

leg push up & jump over - 8/9/9

side straddle run's & burpee (no push up) - 6/6/6

ugi squat & wood chop (#10) - 19/20/20

ugi plank jacks - 54/60/59

Part 2: 10/50s -- 12x

elevated reptile push ups - 14/10/11

tricep push ups - 16/12/10

ugi explosive push ups - 8/9asst/10asst

kB tricep lunges (#26) - 6/9/10

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 15: 17min (10/50s -- 17x)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

total workout time: approx 41 min

sun eats:

8 - 2 eggs, spinach, salsa, banana, 1/4 cup raisins

1130 - 1.5 cup thai chicken/veg curry, 1/2 apple

3 - tuna, broccoli stir fry w/ carrots & gauc

6 - ground beef, spinach salad

2 large glasses of red wine

ZWOW #8

4 min yoga warm up

6 rounds for time:

10 fwd/bkwd ugi squat jumps (#10)

10 kB diagonal lunge backs (#30)

10 plank toe touch jump ups

10 side plank leg lifts each side

time: 12:23

zuzka’s time: 15:23

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 14: 16:30min (10/20s -- 33x)

skillz: *mad combo’s yo!

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

total workout time: approx 29 min

fri eats:

7 - 2 eggs, spinach, salsa

11 - chicken, sweet potato 1/3 cup gauc, apple

230 - tuna pkt, broccoli stir fry, 1/3 cup nuts, 2 tbsp raisins

630 - 1 heaping cup chicken/veg thai curry

sat:

745 - protein pancake (see Start page for recipe!)

1130 - salsa chicken, 1/2 lg swt tato, 1/3 cup nuts

445 - 2 cup thai cury, carrots 1/4 cup gauc

7 - 1 glass wine

Do It Like A Dude

4 min yoga warm up

10/20 -- 24x

renegade row L (#26) - 11/9/10/8

renegade row R - 10/10/10/10

ugi tricep pushup - 10/8/8/6

kB clean & press L - 6/6/6/5

kB clean & press R - 6/6/6/6

dip station pushups - 8/7/7/6

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 12: 15:30 (10/20s -- 31x)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

total workout time: approx 27 min

thurs eats:

7am - cappuccino shake, banana

11 - chicken w/ salsa and sweet potato

230 - 1/2 cup nuts

8 - shrimp & broccoli, 2 beers

SATURDAY’S WORKOUT:

weigh in: 124.8lbs (hoping that .8 is because of the Sweaty Betties May challenge - I do feel just a tiny bit leaner this week)

indoor rock climbing 3 hrs - rough day

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 13: 16min (10/50s -- 16x)

skillz:

*two @ a time - skill met

*rope swing transition hop - difficulty with right entry

*up & over - needs work

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

The Tough Get Going

Wednesday’s Workout

ARD - every square inch of me hurts from yesterday’s 600 rep workout! YAY ZUZKA!!!!

&

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 10: 14:30 (10/20s -- 29x)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

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

The Tough Get Going Workout - May 10

4 min yoga warm up

800m run

1----->10/10<-----1

1/2 burpee row (#65) begin with 1 rep

back squats (#65) begin with 10 reps

at rep 5, do 400m run!!!

800m run

time: 20:53

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 11: 15min (10/50s -- 15x)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

total workout time: approx 36min

tues eats:

7 - cappuccino shake, 12 strawberries

11 - squat boat, 1/3 cup nuts

245 - tuna pkt, veg stir fry, 3 tbsp raisins

530 - ground bison, 1/2 cucumber, blue chips:((((((

wed:

7 - 2 eggs, spinach, salsa, strawberries

12 - ground bison, sweet potato

2 - deli turkey, spinach lemonade

5 - 1/2 cup nuts, 1/2 cucumber

600 Rep Sexier Body - Beat My Score!

600 Rep Sexier Body Workout - May 8

BEAT MY SCORE!!!

1/2 burpee/calf raise - 60 reps

one leg push up - 60 reps

jump lunges - 60 reps

one leg dead lift (#30) - 30 each leg

crunches with leg extensions - 60 reps

prisoner squat/front kick (#12 wV) - 60 reps

one leg tri dip - 60 reps

one leg jump/knee up - 30 reps each

chest lift - 60 reps

over the chair kick - 30 on each

time: 23:59

beat 26:42!

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 9: 14 (10/50s -- 14x)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

total workout time: approx 38min

mon eats:

7 - 2 eggs, spinach, salsa, 1/4 cup raisins

11 - beef & squash, 1/3 cup nuts

2 - tuna & veggie stir fry

6pm - 1/6th paleo pizza w/ extra chicken & spinach salad

You Are Kinetic

4 min yoga warm up

For time:

Part 1: 800m row

Part 2: 3 Rounds of:

5 Handstand Push Ups  (1 riser)

10 KB swings (#30)

15 burpee broad jumps

Part 3: 31 hang power snatch (45#)

Part 4: 800m row

Part 5: 1 round of: 

5 Handstand Push Ups

10 KB swings

15 burpee broad jumps

$Cash Out$

40 kB sit ups for time (#26)

time: 23:47

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 8: 13:30 (10/20s -- 27x)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

total workout time: approx 37min

sun eats:

930 - paleo shepherds pie

1pm - 2 slices deli turkey, 1/3 cup nuts

230 - paleo shepherds pie, blue chips

7 - grilled chicken & salad

Hot Girls Sweat

Saturday’s Workout:

Outdoor rock climbing (5.5 hrs)

&

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 6: 12:30 (10/20s -- 25x)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

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

Hot Girls Sweat Workout- May 6

4 min yoga warm up

10/30s -- 17x

pushup & twist -12

kB full swing (#30) - 16

jump lunge - 25

sB bent row (#40) - 20

sb side lunge L - 11

sb side lunge R - 11

push up & shoulder tap - 12

sB lunge & twist - 9

sB shoulder press & squat - 9

elevated push ups - 14

mnt climbers - 63

inverted row - 19

plank

left side plank

right side plank

tricep dips (on chair) - 25

sB goblet squats (#40) - 11

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Sweaty Betties May Challenge!

Add 30s of Jump roping in every day!

Day 7: 13 (10/50s -- 13x)

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

total workout time: 25min

fri eats:

7 - 2 eggs, salsa, spinach, apple

1030 - paleo shep pie, small bite of cookie

2 - 1/2 cup nuts & green lemonade -- see Start page for recipe(s)

7 - 3/4 beef chunks, 1/3 squash, 1 glass red wine