Abs4Me Ex. Challenge

3  min JR freestyle combos

10/50s -- 3x

sit up & star touch L/R alt. - 28/25/24/28/26

leg lift/toe touch & sit up/toe touch - 8/8/7/6/6

ball plank knee tucks - 16/17/14/16/18

REPEAT FOUR MORE TIMES FOR A TOTAL OF 5 ROUNDS!

total workout time: approx 30 min

thurs eats:

740 - cappuccino shake          

 *try to bring sugar content down/stop using creamer!!!

11 - 1 cup thai curry w/ 1/4 squash and watermelon slice

230 - 2 deviled eggs, 1/2 cup nut&raisin mix

7 - veggies

Suck Off Fat

4 min yoga warm up

10/50s -- 3x for each exercise

ugi plank with star jumps (#10) - 64/57/53

10 high knees/10 front kicks -  6.5/5.5/5.5

ugi burpee w/ fwd/bkwd jumps - 7/7/6.5

ugi chop ab roll up & jump - 6/6.5/6.5

+         15 min HiiT: JR 10/50 -- 15x

total work out time: approx 27 min

+ outdoor rock climbing

tues eats:

715 - cappuccino shake, raisins

1030 - ground bison, 1/4 b.nutt squash, grapes, blue chips

230 - 1/2 whole foods chicken salad, spinach, carrots

6 - other 1/2 chicken salad, 1 egg, spinach/1/2 cuke, bites of paleo banana bread

wed:

710 - cappuccino shake

10 - ground bison, 1/2 butternut squash, watermelon, coconut butter

230 - tuna, spinach, veggies & gauc

7 - 1.5 cup chicken thai curry, bites of paleo nana bread

SUUUUPER hard climbs yesterday. The last 10d took absolutely everything I had left + more. Gotta take it a little easy today!

Check out today’s workout then I’m off to camp/float and climb :D

Strong Is Sexy

4 min yoga warm up

10/30s -- 24x

burpee jump tucks - 8

high knees JR - 85

ugi jump lunges (#10) - 19

High knees JR - 98

Reptile push ups - 12

High knees JR - 90

10 high knees/10 mnt climbers - 3.5

High knees JR - 98

Side plank knee 2 upper elbow alt - 6

high knees JR - 99

push up side plank dip (#5 *higher!) - 7

high knees JR - 101

side v-crunches L (#5) - 15

high knees JR - 104

side v-crunches R (#5) - 15

high knees JR - 95

explosive star jumps - 15

high knees JR - 88

single toe touch abs (#10) - 15

high knees JR - 102

ugi squat jumps (#10) - 16

high knees JR - 90

burpee plank jump ins (just feet) - 9

high knees JR - 96

-    15 min HiiT: row 100m sprint/100m recovery (total m rowed: 2800m lvl6 )

total workout time: approx 30min

mon eats:

720 - cappuccino shake

1045 - 1/3 cup leftover pork carnitas, watermelon slice, coconut butter

230 - tuna packet, veggies & gauc

6 - ground bison, veggies

ZWOW #14

Sunday’s Workout:

Hiking/rock climbing outside

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

ZWOW14- Jun 18

4 min yoga warm up

5 rounds for time!

push press (#20 dBs) 10x

thruster (#15) 10x

back curl/lunge (#15) 10x

preacher curl (#12) 10x

weighted jump lunges (#15) 10x

broad jump burpees 10x

time: 18:47

1)          15 min HiiT: JR 10/20 -- 30x

total workout time: approx 33 min

sun eats:

8am - cappuccino shake

1230 - 1 cup paleo shepherds pie & apple

5 - 1 paleo energy bar & 1/4 cup nuts

7 - lettuce wrapped burger, salad & a couple bites of paleo banana bread

Today’s weigh in: 123#

Turn Up The Music

Thursday’s Workout - Jun 14

Outdoor rock climbing

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

Turn Up The Music Workout- Jun 15

Part 1: 10/50s -- 12x

towel drag push ups - 14/11

ball push up/pike - 9/9

side plank inner thigh leg lifts on step ladder L - 30/27

side plank inner thigh leg lifts R - 30/29

low jacks/L pull up - 8/9

ugi stand up abs & jump (#10) - 10/11

Part 2: 10/50s -- 3x

sit up & star touch L/R alt. - 24

leglift/toe touch & situp/toe touch - 8

ball plank knee tucks - 14

+15 min grab bag HiiT: jR 10/50 -- 15x

total workout time: approx 30 min

wed eats:

7 - cappuccino shake

1030 - ground beef, sweet potato, watermelon, blue chips:(

2 - tuna, veggies, coconut butter

7 - 1.5 cup paleo shepherd’s pie

thurs eats:

730 - cappuccino shake

1030 - 1 cup paleo shepherd’s pie and gauc

2 - 1/2 whole foods chicken salad, salad greens w/ cuke, coco nut butter

630 - veggies

9 - other half wf chicken salad w/ 2 slices turkey, gauc & blue chips

ZWOW #16

4 min yoga warm up

15 min AMRAP

renegade row (#25) - 10x

OH lunges (#33) - 10x

burpee broad jumps - 10x

crab toe touches - 10x (one on each = 1 rep)

kB sumo dead lift/hi pull (#35) - 10x

# sets completed: 4  1/10

+ 15 min HiiT: row (100m fast/100m recovery = 2800m rowed on lvl6)

total workout time: approx 30 min

tues eats:

730 - cappuccino shake

1030 - ground beef, sweet tato, guac, watermelon slice

2 - tuna pkt, salad w/ salsa dressing, coconut butter

6 - ground beef, salad, gauc/salsa for dressing

**woke up hungry early morning**

perfect.

Caught Stripping Fat

4 min yoga warm up

Part 1:AMRAP in 6 min

2 commando pushups, roll over/power up, jump fwd, sB squat 10x (#40), 2 jumps back to start

# reps completed: 8? (lost count...)

Part 2: 10/50s -- 6x

kB swing (#30) - 20/20/20

kB sit up - 15/12/12

+15 min grab bag HiiT: JR 10/20s -- 30x

total workout time: approx 27 min

mon eats

730 - cappuccino shake

1045 - 1 cup jambalaya w/ salad greens & slice of watermelon

145 - 1 hb eggs, carrot/cuke & 1/3 cup guac, 1/2 small paleo energy bar

6 - ground beef, salad

Go Kaleo #3

Sunday’s Workout - Jun 10

Rock climbing

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

Go Kaleo #3 - Jun 11

Part 1: 8 rounds:

5 back squats (#75)/1 handstand pushup (single riser)

time: 6:38

Part 2: tabata (10s/20 - 16x)

1. dBl unders - 30/30/32/31

2. burpees -5/5/5/5

3. wall ball with weighted ball (#10) - 8/10/10/11

4. kB alt leg deadlift (#30) - 8/8/9/8

+15 min grab bag HiiT: stair run/JR combo (3min each)

total workout time: approx 29 min

fri eats:

7 - cappuccino shake

1045 - leftover jambalaya, salad greens, sweet tato

3 - small salad, 2 oz mahi, mojito

9 - paleo energy bar & apple

sun eats:

8 - cappuccino shake

11 - beef jerky, sweet potato

3 - paleo energy bar, veggies, coconut butter

7 - tuna pkt w/ gauc, apple

Look Better

Part 1:10/50s -- 12x

mnt climbers

squat lunge back/side lunge

ugi jump

push ups

straight arm plyo jump

inverted row

Part 2: 10/50s -- 6x

side oblique twist L

side oblique twist R

bicycle abs

+15 min grab bag HiiT: JR 10/50s --15x

total workout time: approx 30 min

+ outdoor rock climbing

thurs eats:

720 - cappuccino shake

11 - 1.5 cup jambalaya w/ salad greens & sweet tato

2 hb eggs, veggies, paleo energy bar

9 - steak/walnut/apple salad, 1/4 coconut butter

Tight Like A Spartan

4 min yoga warm up

4 rounds for time:

400m run

6 G2OH (#75)

12 russian twists (#30)

time: 14:29

+15 min grab bag HiiT: jR 10/20 -- 30x

total workout time: approx 29 min

tues eats:

7 - cappuccino shake

1030 - 1.5 cup paleo jamabalaya w/ spinach and 1/2 sweet potato

3 - HB egg, veggies, 3 tbsp coconut butter

6 - 2 glasses of red wine

wed eats:

730 - cappuccino shake

1030 - 1.5 cup paleo jamabalaya w/ spinach & 1/3 sweet potato, 1/4c coconut butter

245 - home made jerky, veggies

8 - chicken & squash mash w/ salad & 1 glass red wine

Roc It Out Rep Challenge

4 min yoga warm up

Part 1: 40s/4min -- 3x

ugi jump lunges (#10) - 20x

staggered push ups - 10x

# sets: 4  1/4

Part 2:

inverted row - 20x

plank side hops - 10x

#sets: 4

Part 3:

sB squat jumps - 20x

dive bombers - 10x

#sets: 2  1/2

+          15min grab bag HIIT (stair run): approx 27min

total workout time:

sun eats:

730 - cappuccino shake

11 - ground beef, sweet potato

3 - tuna, veggies

8 - trout, veggies, raisins

mon eats:

710 - cappuccino shake

1040 - ground beef, sweet potato, raisins

145 - beef jerky, apple, veggies

445 - paleo apple/banana energy bar

**if**

Bang It Out

4 min yoga warm up

20 min AMRAP:

seated bi curl to standing bi curl (#15 dBs) =1 rep - 8x

dB squat and press (#20) - 8x

burpees - 8x

BB lunges (#40)

# sets: 5  1/4

1)          15 min grab bag HiiT: Jump rope (10s/50s -- 15x)

total workout time: approx 35min

+outdoor rock climbing

sat eats:

8 - cappuccino shake

12 - tuna, sweet tato, coconut butter

330 - 1 hB egg, cuke, sliver of pizza:)

7 - ground beef, salad, 1/4 cup granola :(

CrossFit Unrivaled 8/19/11 & New WO Program

June Workout Program:

3x wk - Crossfit

2x wk Bodyrock

5x wk grab bag HIIT cardio (15min)

Take weight every other week

Nutritional Goals:

- ABSOLUTELY NO NUTS (trigger food?)

- smaller dinners (1 cup or just meat and veg)

- limit alcohol to fri-sun

Cross Fit Unrivaled 8/19/11

For time: 

19 dead lifts (#85) * go heavier next time!

19 pull ups

19 burpee broad jumps

19 KB swings (#30)

19 K2E

19 Box Jumps

19 JG asst'd pistols (each leg)

19 Ring dips

time: 13:01

1.           grab bag HIIT: 15min CD - 100m sprint/100m recovery: 2795m rowed

total workout time: approx 28min