What Doesn't Kill You Makes You Hotter

4 min yoga warm up

10/50x -- 12x

sb pu & front raise (#30) - 8/7

fwd/bk crawl w/ bag drag - 15/13

commando pu/roll/mtn climbers - 4/4

sB shldr lift & sqt w/ 1 knee up - 12/12

sb squat/around the world - 12/11

kb jump sqt & front raise (#26) - 21/18

+ JR 20 min (10/40 -- 24x)

Simon Says, "Row More!"

4 min yoga warmup

For time:

Row 1000m (lvl 6: 4:45)

25x Pull-ups

25x Push-ups

50x single leg kB Deadlift (30#)

50x Box jumps (20’)

25x Pull-ups

25x Push-ups

Row 1000m (lvl 6: 5:08)

50x Sit-ups (#25)

time: 24:07

+           Jr 20 min (10/20 -- 40x)

Hot Pants Sweat Workout

4 min yoga warm up

10/50s--12x:

ugi 3 point jump/reptile each leg - 10/11

wide leg 1/2 burpee/bb row (#50*heavier next time) - 15/14

180 degree burpee w/ PU & 3 low jacks - 6/7

ugi leg lift overs - 26/30

jump squats - 28/29

squat/abd leg - 30/30

+           jr 20 min (5/30 -- 35x)

Go Kaleo #55

So as you can see i’ve added a fifth workout and jump rope session. This is due to the fact that all this time off of a full workout schedule has gotten me no where but fat. From now ‘til the end of october my workout schedule will be as follows:

1)           3 cross fit workouts every week

2)           2 body rock workouts every week spaced btwn xfit

3)           5 interval jump roping sessions a week (20 min)

4)           rock climbing whenever i can squeeze it in (but probably not consistently until october due to travel.)

This week my nutritional habits were better...i avoided alcohol completely but i still over ate. Gotta get between meal snacking out of the picture and work on portion sizes even though i’ve been eating clean food. just goes to show that too much of any food won’t do a body good.

go kaleo #55

4 min yoga warm up

Squat: 5 x 5 (#95)

3:17

5 RFT:

10 box jumps (24”)

20 air squats

30 kettle bell swings (#30)

total workout time: 16:42

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

Ass Fire

4 min yoga warm up

10/50 -- 12x

Explosive star/3 pt jump/pu (#4 dbs) - 6/5/5

hanging circle abs - 15/14/13

pull up/knee lift - 9/8/8

bb step up & press (#35) - 12/12/10

then i hated the abs wo so i made my own:

10/50 -- 6x

star crunches - 26/23

plank knee tucks - 25/25

plank hold

1)           JR 20 min (5s/25s -- 40x)

Not Afraid w/ Lisa-Marie

4 min yoga warm up

10/50 -- 12x:

elevated knee twist planks (alt.) - 17/19/16

2 commando pushups/roll/10 mtn climbers - 4/4/4

1/2 burpee upright row (kb - #26*up nxt time) - 13/14/13

10 low jacks/wide leg burpee - 3/3/3

10/50 -- 6x:

sb alt. elbow touch sit ups (#15) - 12/12

1 knee hug/1 chin lift - 7/8

dip station v-abs = 18/20

total workout time: 18 min

+          JR 20 min (10/30 -- 30x)

+           indoor rock climbing

"Dead-man Walking" - AUG 24

4 min yoga warm up

5 rounds for time:

10 single leg Dead lift (35#)

10 Lateral Burpees

10 Roll-Outs (abs)

10 Overhead Walking Lunges each leg (45#)

time: 19:26

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

1)           Hike in boulder

Go Kaleo #56

4 min yoga warm up

Back squat: 5 x 5 (#95)

time: 4:02

Superset 1: 5 rounds

10 wall ball (#10)

10 mountain climbers (10 each leg)

time: 3:31

Superset 2: 15-12-9

dB thruster (#20)

burpee w/ pull up

time: 9:53

total time: 17:26

+20 min JR (10/20-- 40x)

mon eats:

815 - capp shake, raspberries

1130 - burger patty, 1/2 acorn squash, 1/3 cup nuts, 3 tbsp raisins

215 - 2 hb eggs, salad, 1 tbsp coc butter, cantaloupe, blue chips :((((

**IF**

tues:

815 - cappuccino shake, peach

11 - 1/2 salmon burger, 1/2 acorn squash, raspberries

145 - 2 eggs, salad, cantaloupe, 1/4 cup raisins, 2 tbsp coc butter

610 - 1/2 salmon burger, carrots & celery with bean dip

930 - 1/4 cup nuts

ZWOW #5

Back from vacation! Having drank every single night, I am now not drinking ANYTHING until I step foot on Kauai in mid September. I did do great at getting in every workout I planned for though...that being the only health plus about this vacation.

I’m getting back to strict paleo as well starting today:

Breakfast: 3 eggs/spinach & fruit or a protein shake w/ fruit

Lunch: meat, sweet potato or squash, fat

Meal 3: meat, veg, fat

Dinner: Meat & veg

ZWOW#5 - AUG 20

4 min yoga warm up

AMRAP *15min:

10 curl to press (#15)

30 ugi mtn. climbers

10 sumo dead lift/hi pull (#65)

5 burpees

rounds: 6  5/8

1)      JR 20 min (10/40s -- 24x)

Go Kaleo #1

4 min yoga warm up

10-15 Rounds for Time:

10 hindu pushups

10 running reptiles (10 each leg)

10 dynamic squats

time:

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

ZWOW #26

4 min yoga warm up

30s/30 -- 20x

Side burpee/leg abd L

Side burpee/leg abd R

Side v crunch L

Side v crunch R

Low side to side squats

Knee hugs

Elbow plank

Pike press

Plank jumps

1)           JR20min (10/20-40x)

Go Kaleo #46

4 min yoga warm up

20 min AMRAP:
40 squats
30 plank jacks
20 mtn climbers
10 burpees
15-30s btwn each round!
#rounds: 5  1/8th

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

Burpee Sweat Workout

-->
4 min yoga warm up

 0s/59s -- 20 rounds (approx)

50 jump squats

50 pushups

50 jump lunges

50 tri dips on stairs

50 spider pushups

50 star crunches

Time: 18:32

+JR 20min (10/40--24x)

“Harry” X 2

4 min yoga warm up

3 rFT:

5x kB Dead lift each leg (#40)

5x Hang squat clean #65

5x split jerk #65

10x Burpees

time: 16:52

-   JR 20 min (10/20 -- 40x)

1)           rock climbing outside!!!!!!!!

wed eats:

710 - cappuccino shake, banana

11- 1.5 cup stoup, 1/4 bn squash, 4 zucchini “fries” 2 tbsp coc flakes, 3 tbsp raisins

3 - ground beef w/ salad, 2 tbsp guac & cuke, 1/2 cup nuts

8 - 1 cup jambalaya, 2 glasses red wine, small handfull of grapes

****OFF TO MARTHA’s VINEYARD FOR A WEEK!

Move Your Ass!

4 min yoga warm up

400m run

21 Row w/ feet on ball (#12wV)

21 dip station reptile Push Ups

400m run

15 Row w/ feet on ball

15 dip station reptile  Push Ups

400m run

9 Row w/ feet on ball

9 dip station reptile  Push Ups

400m run

6 Row w/ feet on ball

6 dip station reptile pushups

time: 13:34

1)           Jr 20 min (10/50s -- 20x)

mon eats:

740 - cappuccino shake, 2 pc dried papaya & 2 tbsp raisins

1115 - ground beef, 1/2 squash w/ coc. oil & 3 tbsp coc flakes

4 - 1/2 wf chicken salad, salad, grapes, 1/2 cup nuts

**if**

Tues eats:

740 - cappuccino shake & banana

1030 - 1.5 cup stoup & sweet potato, 1/3 cup nuts

3 - leftover wf chicken salad, salad, grapes, 2 tbsp coc flakes

730 - 2 eggs w/ salsa, baked zucchini “fries”

Just Say Hot

4 min yoga warmup

4 rounds for time:

27 Box jumps, (20")

20 Burpees

11 thrusters (#55)

time: 18:00

+           jr 20 min (10/30s -- 30x)

sat eats:

7 - cappuccino shake, banana

11 - leftover tomato basil chicken, sweet potato

245 - ground beef, salad, 2 pc papaya

8 - brat, few sweet tato fries, salad

Sun eats:

745 - cappuccino shake, banana, 2 pc papaya

1145 - tuna, 1/2 acorn squash, 1/4 cup shredded coconut

3 - 2 egg/broc scramble w/ salsa, 2 paleo crackers

6 - ground beef, salad & veggies