Sexy Girl On Fire

4 min yoga warm up

10/50s -- 12x

10 hi knees/2 jump tucks - 8/7/7

BB pu/clean, press & row (#50) - 5/5/5

sB fwd jump/2 pu & knee tuck/jump back (#15) - 4/4/3.5

sB g2oh wood chops (5 each side @ #15) - 19/18/16

+JR20 (10/20 -- 40x)

& rock climbing outside!

It’s On!

4 min yoga warm up

10/50s --12x

med ball clean (#10) - 15/16/15

sB lunge back kick up R (#30) - 17/15/15

sB lunge back kick up L - 15/16/16

plank (hold)

+JR20 (10/40 -- 24)

& rock climbing inside!

ZWOW #35

Back from Kauai and ready to go! Took a break from working out and only did hikes the whole time. Hopefully that was enough rest! Went totally paleo this trip and feel great! Time to keep it up:)

4 min yoga warm up

3RFT:

OH squat/leg abd (alt) #45 - 10x

competition burpee - 10x

pistol squat (#12wV) - 10x

bench hop overs - 40x

dive bombers -10x

time: 14:32

+            JR20 (10/30 -- 30x)

Hot Leg Show

4 min yoga warm up

10/50s-- 20x

wide squat pulse - 67/67

sB full back squat/calf raise (#30) - 15/15

sB fwd lunge/bicep curl - 12/10

10 plank jumps with pu - 4.5/4

10 snglhip pulses/10 sngl leg glute kick - 2/2

*dynamic squats - 36/34

dip station kick overs (alt legs) - 23/23

grasshoppers/stand up curl - 3/4.5

sB bicep curl - 18/15

BB bent row (#65) - 28/27

+JR 20 min (5/25 -- 40x)

127.8#

OFF TO KAUAI!

Go Kaleo #71

4 min yoga warm up

15min AMRAP:

10 kB plank rows each arm - #30

10 kB thrusters each arm - #25

10 kB swings, each arm (alt. arm) - #30

# rounds: 6

+JR 20 min (5/30s -- 35x)

Booty Meets Abs

4 min yoga warm up

10/30s -- 18x

ugi side jump lunge (#10) - 24/23/24/21/22/20

ugi hand to foot pass - 5/6/6/5/6/6

ugi one leg elevated pu - 10/8/10/9/9/7

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

Push Past Pain

Saturday Workout:

Rock climbing outside: 10a (2), 5.8 (2) on top rope

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Sunday Workout:

30 min yoga sculpt

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*******SRSLY NO MORE NUTS!

Push Past Pain - Sept 10

4 min yoga warm up

6RFT:

Row 400m (lvl8)

5x Chest-to-bar pull-ups

10x Back squat (65#)

20x Mountain climbers

time: 22:54

+            JR 20 min (10/50 -- 20x)

CF Unrivaled 7/12/12

4 min yoga warm up

For time:

800m Row (lvl7 - 3:45)

50 back squats (#55 - no rack!)

25 burpee box jumps (20" - 1 riser)

15 L-Sit Pull Ups (pull up /knee tuck variation)

800m Row (4:02)

time: 21 min

1)           JR 20 min (10/20--40x)

Lean Lust

4 min yoga warm up

10/50s -- 15x

single arm kB swing (#26) - 35/35/35

6 crab kickups/6 mtn climbers - 6.5/7/6

sB dL OH side lunge (alt sides each time) - 9/9/8

monkey push up/push up - 9/9/9

2 plank jax/sB drag - 12/13/12

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

MetCon Madness & New Goals

September’s Workout Plan:

1.             alternate 2 crossfits, 2 bodyrocks and 1 power yoga per week

2.             4, 20 min JR sessions per week

3.             cutting down on alcohol (0-3 glasses wine a week)

Monday’s Workout 9/3/12:

Power Yoga-1 Video (43 min)

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MetCon Madness - 9/4/12

4 min yoga warm up

30-20-10

dynamic squats

1/2 burpee row (#75)

BB lunges (#55)

row + 0 (300,200,100 -- lvl8)

time: 17:15

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

Weigh in: 127.4# - my pants still fit so at least some of this is muscle.  :(

Today I’m no longer using agave for my protein shakes. I’ve decided that since it is entirely fructose, it’s a bad thing. Instead I’ll use real maple syrup, honey or stevia. But what I really should be doing is having eggs for breakfast. Maybe tomorrow...yes, tomorrow.