CF Unrivaled 3/18/12

4 min yoga warm up

10--->1 Power Cleans (#75*good for 8-10,easy for less)

2---> 20 Push Ups (increase by 2 each round!)

time: 13:52

+ JR 20min (10/50s -- 20x)

mon eats:

710 - cappuccino shake, peach, 1 dried papaya strip

11 - chicken, sweet potato, 1 tbsp coconut butter

215 - tuna, salad, 1/3 cup nuts

6 - 1.5 cup chicken curry

CF Unrivaled 6/4/12

4 min yoga warm up

5 rounds for time:

2 rope climbs

15 sit ups (#25 plate)

20 front squats (#45)

400m run

time:  31:37

1)JR 20min (10/30 -- 30x)

sun eats:

8 - cappuccino shake, peach/raspberries

12 - 2 eggs, 1/2 acorn squash, 1 tbsp coconut butter

315 - chicken brat, veggies, 1/3 cup nuts

715 - 1/2 chicken breast, salad

Savor The Burn Workout

4 min yoga warm up

 3 rounds of:

60s mtn climbers

25 squat

26 BB Lunges total (#45)

15 burpee chin ups

15 jump tucks

50 star crunches

time: 23:58

-    JR 20 min (10s/50s -- 20x

Go Kaleo #40

4 min yoga warm up

AMRAP in 20 minutes:

10 renegade rows (10 each side) #26/30 alt.

10 turkish get-ups (switch arm each rep) #26

20 kettlebell swings (#30)

20 sandbag shoulders (#40)

# rounds completed: 3.25

1) JR 20 min (10/30 -- 30x)

wed eats:

710 - cappuccino shake, peach

11 - ground turkey, 1/4th large squash, 1 dried papaya strip, 1/2 cup nuts:(

430 - 4 slices turkey, carrots, cuke, watermelon

715 - ground turkey & salad, 2 tbsp coconut butter

thurs eats

7 - cappuccino shake, watermelon

1030 - ground beef, 1/4 large squash, 1 tbsp coconut butter

230 - 2 egg & broccoli scramble w/ salsa, paleo crackers, 1/3 cup cashews

**if**

Go Kaleo 7/16/12

4 min yoga warm up

P1: for time:

2k row (lvl6)
100 wall balls (#10)
3 sets of 20 weighted walking lunges (#20 dBs, 25, 27.5)

1st time check in: 19:48


P2: 5 sets of 5 for time: 
1 clean and jerk/1 burpee w/ strict pushup on handle of barbel

total time: 27:01

+  JR20min (10s/40s - 24 rounds)

tues eats:

730 - cappuccino shake & peach

11 - 2 egg & broccoli scramble w/ salsa, small sweet potato, 1/2 watermelon slice, 1/3 cup nuts

230 - bell pepper sandwich w/ gauc and salad, 3 tbsp raisins/1 dried papaya stirp, a couple of paleo crackers

730 - ground turkey, salad

Body Heat Workout

Sunday’s Workout:

18mi bike ride + a shit ton of walking

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

Body Heat Workout - Jul 24

4 min yoga warm up

3 rounds FT:

15x Sumo dead lift high pull (65#)

Row 250m (lvl8)

10x kB clean & press (#26)

Row 250m

20x Box jumps (24”)

time:

1) 20min JR (10s/20s -- 40x)

***Adding back in the JR because I’m getting fat! Need to cut for Kauai in September! 4 Cross Fit WOs per week + 4, 20 min JRs!

fri eats:

7 - cappuccino shake, watermelon

1045 - chicken, 1/2 squash, coconut flakes

215 - beef jerky (home made), cucumber,  1/4 cup walnuts

5 - paleo crackers

**if**

sat eats:

740 - cappuccino shake, watermelon

1045 - ground bison, tiny sweet potato, paleo crackers

245 - 2 slices turkey, blue chips n’ gauc, 1 beer

530 - watermelon, coconut butter

mon eats:

710 - cappuccino shake, 1/2 slice watermelon

1045 - 1/2 chicken breast, 1/2 acorn squash, 1/4 cup cashews

230 - tuna pkt, asparagus, 1/ 2 cuke & gauc

715 - burger patty, salad

Go Kaleo #68

4 min yoga warm up

50 pushups

10 burpees

50 ab wheel roll outs

10 burpees

50 weighted BB lunges (#55)

10 burpees

50 hang snatches or cleans

10 burpees

time:  18:57

thurs eats:

7 - cappuccino shake, apple

1045 - ground bison, coconut butter 1tbsp, sweet potato

330 - 2 hb egg scramble with mushroom/broccoli & salsa, applesauce, luna protein bar

830 - 1/2 chicken breast, salad

"Mel Frog"

4 min yoga warm up

6 rounds for time:

400m run

5x Handstand push-ups (2 risers)

10x GHRs

15x Box jumps (24”)

20x Squats

25x Double unders

time: 30:17

**It never ceases to amaze me how hard just plain old body weight stuff is!

tues eats:

730 - cappuccino shake, apple

1030 - 2 egg scramble w/ broccoli, mushrooms, salsa, small sweet potato, 1/2 cup nut/raisin mix

3 - bell pepper sandwich, coconut butter

730 - ground beef & salad

wed eats:

715 - cappuccino shake, apple

1030 - sweet potato chowder w/ tuna pkt, 1/4 c almonds

4 - home made beef jerky, cucumber, 2 clementines, blue chips:(((((

8 - 1/2 cup paleo cream of broccoli soup w/ chicken, 3 tbsp coconut butter & some raisins

"Dirty Dozen"

4 min yoga warm up

20 walking lunges (#25 dBs)

20 pull ups

30 box jumps (20")

20 Double Unders

20 tricep dips

30 knees to elbows

20 kb swings (#30)

20 hang squat cleans (#45)

30 sit ups

20 back ext

20 wall balls (#10)

3 rope climbs

time: 16:38

mon eats:

730 - cappuccino shake & banana

11 - 2 egg scramble w/ broccoli/mushrooms and salsa, small sweet potato

3 - veggies & guac

6 - 1.5 cup paleo cream of broccoli soup w/ tuna pkt

CF Unrivaled 4/10/12 & Buffalo Peaks Wilderness

Back from a short backpacking trip @ Buffalo Peaks Wilderness!!!

Unrivaled 4/10/12 - Jul 16

4 min yoga warm up

Weighted tricep dips (#12 wV)

5-5-5-5-5

12 min AMRAP

12 Pistols (total)

9 Push Press (#22.5 dBs)

6 k2e

# sets:  6

total workout time: approx. 14 min

Fight The Fat

Thursday’s Workout:

Rock climbing outside (If you could call it that. This week has been pitiful.)

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

Fight the Fat Workout - Jul 13

4 min yoga warm up

800m run (3:21)

then 12 min AMRAP:

wall ball (#10) - 6x

back squat (#95) - 6x

mtn. lunger - 6x each leg

# sets:  6

then 800m run (3:45)

total workout time: approx 20 min

tues eats:

715 - cappuccino shake, blueberries

11 - chicken brat, paleo tortilla, sweet potato

315 - tuna pkt, salad, 1/4 cup nuts

1 cup sweet potato chicken chowder

wed eats:

810 - cappuccino shake, blueberries

1130 - 1.5 cup sweet potato/chicken chowder, 1/4 cup nuts

315 - bell pepper sandwich w/ 1/4 cup guac

7 - 3 egg mushroom & salsa omelette, salad

Booty Like Whoa

4 min yoga warm up

4 rounds for time

kB alt dead lift 20x each (#26)

3 min freestyle jump rope

leg lift, toe touch, sit up, toe touch 20x

3 min freestyle jump rope

weighted walking lunges 20x total (#25 dBs)

time: 35:45

mon eats

745 - cappuccino shake, banana

11 - tuna pkt, small sweet potato w/ coconut oil, 2 tbsp raisins

5 - 2 hb eggs, veggies & guac

8 - chicken, salad, 2 beers

CF Unrivaled 12/15/11

Sunday’s Workout:

Rock climbing inside 2.5 hrs

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

Unrivaled 12/15/11 - Jul 9

4 min yoga warm up

10 min AMRAP

10 Hang Cleans (#65 **perfect weight/rep)

5 lateral burpee box jumps 

20 double unders (jump rope)

# sets:  5

$Cash Out$

30 GHRs (2:21)

total workout time: 12:21

+ Rock climbing inside  -- RAIN SUCKS!!!!

sat eats:

7 - cappuccino shake, apple

11 - ground bison, sweet potato w/ coconut oil, coconut flakes

230 - bell pepper sandwich w/ guac, carrots, 1/4 cup raisins

5 - 1/4 cup nuts

8 - fish & veggies w/ 1 beer

sun eats:

820 - cappuccino shake, apple

11 - ground bison, small sweet potato w/ coconut oil, coconut butter

245 - beef salad w/ gauc & salsa for dressing

**if**

Til You Die

4 min yoga warm up

6 rounds for time:

5 back squats (#95 **perfect weight/rep combo)

10 dip station pushup/tri dip w/ft on ugi

400m run

15 inverted rows (w/ #12wV on)

time: 29:52

LITERALLY TIL YOU DIE.

thurs eats:

710 - cappuccino shake, banana

10 - 1 cup paleo lasagna, small sweet potato, 3 tbsp coconut butter

2 - red pepper sandwich, 1/3 cup nuts, raisins

715 - ground bison, salad greens

fri eats:

7 - cappuccino shake, banana

11 - ground bison, small sweet potato, 1/2 cup raisin/nut mix

3 - 2 egg omelette w/ salsa, on salad greens, coconut butter 3 tbsp

5 - chicken brat in a paleo tortilla, 1/2 cuke, carrots, guac & blue chips

Go Kaleo #29

4 min yoga warm up

8 rounds for time:

10 weighted sumo squats (#95 - **UP NEXT TIME!!!!)

10 slalom jumps over a box (20”)

100 JR skips

time: 15:23

tues eats:

710 - cappuccino shake, small plum & 2 tbsp raisins

1045 - 1.5 cup paleo lasagna, sweet potato, 2 tbsp coconut butter

2 - leftover tuna salad/chicken on salad greens

7 - paleo lasagna, a few chunks of watermelon

Does A Body Hot

4 min yoga warm up

For Time:

500m row (lvl8)

dead lift 25x (#105)

400m row

tricep dips 25x

300 m row

OH squats 25x (#45)

200m row

push ups 25x

100m row

walking lunges 25x (#22.5 dBs)

time: 17:06

mon eats

7 - cappuccino shake, watermelon

1045 - chicken, sweet potato, coconut oil

4 - tuna salad, cucumber, 3 tbsp coconut butter, 2 tbsp raisins

**if**

CF Unrivaled 5/18/12 & Game Plan

Took last week off to give my body a break. I haven’t taken a solid week off since March! I bouldered and climbed indoors for 2 hours on Wednesday, and climbed outside all day on Sunday @ Jurassic Park though! Got 5 solid climbs in ranging from 5.9-5.10a. Feel slightly sore from that.

Game Plan for July & August:

1.             4 crossfit workouts each week

2.            at least 2 outdoor climbs each week

3.           full on paleo

4.           supp with 7.5g bcaa’s every day (start Tues)

5.           July: 2 oz kombucha every day

Unrivaled 5/18/12

4 min yoga warm up

For time:

21 Thursters (#65)

21 Pull Ups (10 full BW/11 asst’d)

Run 800m

30 KB swings (#26)

30 Pull Ups (asst’d)

50 Double Unders

50 Sit Ups

Run 400m

30 Box Jumps (20”)

30 Wall Balls (#10)

total workout time: 20:44