400 Reps Of Fire & A Video!

Sunday’s Workout:
Indoor rock climbing 2 hrs (lead 5.10b - clean!)

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A video for you today!!!

3min yoga warm up
SS: legs 3/10 - dB walking lunges #25/kB single dL #35 (6:05)

400 Reps of Fire
2RFT:
step ups with one arm overhead press L (#15) - 20 reps
step ups with one arm overhead press R - 20 reps
surfer (#3) - 20 reps
kB goblet sit down/stand ups (#26) - 10 each
one arm pushups - 10 each
kb full swing (#30) - 20 reps
kB clean L - 20 reps
kB clean R - 20 reps
side plank/knee tuck R - 20 reps
side plank/knee tuck L - 20 reps
time: 20:35

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

sat eats
7 - paleo cereal
10 - grnd beef, 1/2 squash, mac nuts, 2 kiwi
230 - 2 eggs scrambled with salsa, green pepper
6 - 1/3 c cashews
8 - turkey chili

sun
8 - paleo cereal
11 - leftover chili, grapes
230 - salmon fillet, salad, 1/2 cup cashews
730 - 2egg drop soup & leftover chili

ZWOW #21

3min yoga warm up
SS: shldrs 4/6 - alt OH press #20/front&lat raise #12 (4:38)

ZWOW21
AMRAP 12 min
burpee handstand (w/ chest tap) - 5 reps
ninja jump tucks - 5 reps
squat & side kick - 10 reps
sets: 5  1/3

JR20 min (10/50s -- 20x)

thurs eats:
7 - paleo hot choc (w/ plain whey), 2 kiwi, 2 applegate chicken sausage
1030 - leftover stew, 1/2 cup nuts
230 - salmon, 2 apples, brussel sprouts
815 - leftover stew w/ salad greens
**didn’t take bcaa today. was veeerrrry hungry:(

fri
730 - paleo cereal
11 - grnd bison, 1/3 squash w/ coc oil, coc butter
230 - protein hot chocolate, salad greens
8 - deli turkey, salad, coc butter
1015 - tbsp cashew butter

Hot Home Boot Camp

3min yoga warm up
SS: legs 4/6 - full back squats #95/leg ext machine (alt. legs) #58 (5:25)

Hot Home Boot Camp
Part 1: 10/30s - 6x
ninja jump tuck/hook punch (#5) - 6x3
burpee/straight punch (#5) - 5x3

Part 2: 10/30s - 6x
BB lunge L (#50) - 10/8/8
BB lunge R (#50) - 10/9/9

Part 3: 10/30s - 6x
ugi hand to foot pass (#10) - 11/12/12
burpee chins - 5/4.5/4

Part 4: 10/30s - 6x
tri dip/V raise - 7/5/6
sit/stand bicep curl (15dBs) - 7/7/6

JR20 min (10/40 -- 24x)

wed eats
745 - paleo cereal
1115 - stew, coc butter
3 - chicken salad, salad greens w/ salsa & guac
830 - grnd beef, salad greens

Refreshing Workout

3min yoga warm up
SS: back (1 arm row #35/wV pull ups #12 to failure (3:00)

Refreshing Workout
10/50s -- 12x (Advanced)
star jump pu - 12x3
tri pu - 13//11/13 (1/2 full/then knees)
full burpee/jump tuck - 11/11/10
bike abs L/R, leglift/hiplift, split legs & touch through - 5x3
   
+ JR20 min (10/20 -- 40x)

Vivace #1

Sunday’s Workout - Oct 21
Rock climbing outside! (Bihedral)

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3 min yoga warm up
SS: biceps 4/6 - hammer curl #25/lying cable curl #20 (3:44)

Vivace #1 - Oct 23
10/30 -- 21x
BB Low Squat/Leg Abduction (#60) -17/16/17
Ugi Reptile Push Up (feet on ball) - 9/6/8
Ugi Russian Twist (#10) - 28/25/25
kB Right Bicep Curl (#26) - 12/15/14
Ugi Squat Pulse n’ Squeeze (#10) - 47/43/43
kB Left Bicep Curl - 14/13/13
[On Top Of] Ugi Knee Tuck Abs - 13/14/14

+ JR20 min (5/30s -- 35x)

sat eats
7 - paleo cereal, 2 kiwi
11 - ground bison, 1/2 sweet tato w/ ghee
2 - deli turkey, salad greens, mac nuts, sm. bttl coc water
6 - citrus chicken stew

sun eats:
715 -  3 applegate chicken breakfast sausages, 1 mug paleo hot chocolate (see Start page for recipe)
11 - salmon fillet, 1/2 sweet tato w/ ghee, 1/3 cup nuts & raisin mix
2 - grnd bison, apples, 1/2 avocado
630 - chicken salad, salad greens, fruit, mac nuts

mon
720 - paleo cereal
1030 - leftover paleo stew, salad greens, 1/2 yam w/ ghee, 1 tbsp coc butter
315 - deli turkey, salad, 2 tbsp gauc
830 - 2 cup cowboy stew, gauc & celery

#130.2

Double Vision

3 min yoga warm up
SS: back 4/6 inclined 90 deg row #20^nxt? dBs/lat pulldown #136 (4:00)

Double Vision
Part 1: 10/30 -- 9 rounds
kB one arm swing n' switch (#26) - 20/20/21
Burpee box hops - 4.5x3
BB full squats (#60) - 8/7/7

Part 2: 10/30 -- 9 rounds
ugi knee tuck with pushup - 7/6.5/7
dip station ugi single ham curl and row - 8/9/9
leg lift/toe touch/sit up/toe touch - 5x

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

fri eats
715 - paleo cereal
11 - leftover squash soup w/ chicken, apple, coc butter
3 - beet soup w/ salmon fillet
6 - grnd bison, salad
9 - tiny apples and cashew butter

ZWOW #19

Wednesday Workout Oct 17
Indoor rock climbing 3.5 hours w/ some bouldering

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3 min yoga warm up
SS tri 4/6: narrow chest press #50/dB OH tri ext #25 (3:56)

ZWOW19
5 RFT:
sB clean (#30) - 10x
ugi pistols (touch butt to ball) - 10x
ugi walkover pushups - 10x
ugi russian twist (feet up) - 10x
ugi tick tock - 10x
hollow rock - 10x
time: 18:24

20 min JR (10/50s - 20 rounds)

tues eats
715 - paleo cereal
11 - soup w/ tuna pkt, coc butter
3 - 4 spicy tuna rolls, 2 tiny apples, salad
830 - 1/2 cup beet soup w/ chicken

wed
745 - paleo cereal
12 - salmon, squash, coc butter
330 - salad w/ deli turkey & avocado
6 - leftover beet soup & chicken

thur
710 - paleo cereal
1030 - chicken & squash soup, coc butter, 2 small apples
230 - tuna, salad w/ salsa & gauc dressing, raisins
6 - grnd bison, salad

BFP!!!!

Metabolic Master Piece

3min yoga warm up
SS shldrs 4/6: arnold press #17.5^/dB lat raise #17.5 (3:44)

Metabolic Master Piece
5RFT:
kB clean L (#26) - 10x
kB clean R - 10x
Windmill L (17.5) - 5x
Windmill R - 5x
high pull L (#30) - 10x
high pull R - 10x
snatch L (#26) - 10x
snatch R - 10x
time: 17:47

JR 20 min (10s/20s - 40 rounds)

mon eats
815 - paleo cereal [w/ apple instead of nana this week!]
12 - leftover soup w/ tuna pkt, cashews (blllarg! too full)
3 - bell pepper/turkey sandwich, 2 small apples, 2 tbsp coc butter
8 - salmon, salad

Balls Of Fury

SS: legs 4/6 (front squats #65/wide squats #105)

Balls of Fury
10/50s -- 12x
ugi side plank burpee w/ fwd & bk hop (#10) - 10/11/1110
plank reptile & rev leg lift (feet on ugi) - 10x3/12
jump fwd/squat on ugi/jump bk/pick up ugi and OH jump - 9/10x3

20min AMRAP: JR/Row combo (250m row & 50 dBl unders)

sun eats:
830 - paleo cereal
12 - leftover soup & tuna pkt, 1/2 c nuts
3 - burrito meat & salad, 2 small apples
7 - salmon, salad

Hot Touch

3 min yoga warm up
SS: shldrs 4/6 - BB front raise & pullback #30/dB rev fly #17.5 (3:11)

Hot Touch 
10/50s -- 12x
OH lunge back/kick up (#30) - 19/15/14
burpee w/ jump tuck - 9/9/8
sB shldr fwd lunge pass OH - 10x3
spidermans (like mtn climbers but knee to outside elbow instead) - 48/47/46

JR20 min (5s/30s - 35x)
rock climbing

fri eats:
730 - paleo cereal
1130 - leftover soup w/ tuna pkt (with 1 tsp bcaa), 1 tbsp coc butter
leftover mahi w/ orange slices and salad
ground buffalo & salad

sat
8 - paleo cereal
11 - tuna pkt w/ guac, 1/2 squash w/ coc butter
3 - mac nuts, ground bison, salad greens, 1 fruit leather
830 - vegetable soup w/ chicken

Titanium Fire

3min yoga warm up
SS legs 4/6: stationary lunges #65/single leg deadLift #45kB (6:18)

Titanium Fire
6 min AMRAP x 2:
6 lunge back/dip station liftover
6 star jumps
6 pu/leg raise/knee tuck
6 knee raises (dip station)
# sets: 1st - 4.5/ 2nd - 4.5

10/50 -- 4x
[towel] pike - 18
[towel] both knees to opp elbow - 16
[towel] knee tux - 17
[towel] around the world - 17
**not really a fan of this ab workout:(

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

thurs eats:
735 - paleo cereal
11 - leftover squash soup w/ chicken + 1 tsp bcaa
3 - 1/2 mahi fillet w/ orange slices & coc oil, salad, 1/3 cup mac nuts
6 - clementines, coconut flakes
8 - salmon w/ fruit & veggie salad, 1 glass red wine

ZWOW #2

Wednesday’s Workout - Oct 10
Indoor rock climbing/bouldering 2.75hrs

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3min yoga warm up
SS biceps 4/6: bench preacher curl w/ dBs #17.5/concentration curl #20 (5:20)

ZWOW #2 - Oct 11
3RFT:
5 man makers (#25 dBs)
20 burpee low hops (no pu)
10 break dance pu
25 competition sit ups (#25plate)
time: 16:45

20min - 1:00/1:00 -- 10x: JR with 6 burpees on every minute!

tues eats:

715 - paleo cereal
11 - mahi mahi w/ pineapple chunks and 1/2 med yam in coc oil, blue chips:(
2 - 1 cup leftover white chicken chili, 1/4 cup nuts, clementines, 1/4 cup nuts
7 - grnd beef, salad

wed
730 - paleo cereal
1130 - 1.5 cup chili, very small yam w/ coc oil, 1 tbsp coc butter
3 - paleo kit, salad, 1/3c pecans, clementines, blue chips:(
8 - chicken/squash soup, 3 small home made spring rolls, dried mango strips
ate too much:(

Day 8 - no eggs

Leg Sculpt Mash Up

SS: back 4/6 - cable row #80/BB bent row #75 (3:40)

Leg Sculpt Mash Up
10/50 -- 21x
2 pu/box jump - 6.5/6/6
dip stat pull up/v-up abs - 7/8/8
BB in/out squats (#50) - 9/8/7
BB squat & press - 11/10/10
sB side lift/up row (#30) - 15/16/15
side plank knee crunch L - 20/20/20
side plank knee crunch R - 20/20/20

+JR20min (10/40 -- 24x)

GREEEAT WORKOUT TODAY!

Sweat Sexy

3 min yoga warm up
triceps 4/6: dB dbl kick back #15/cable pressdown #50 (3:08)

Sweat Sexy
3 RFT:
10 sb pick up/chop/put down/side pu (#30)
8 sb swing oh/lunge fwd/twist toward front leg
6 ons leg pu/knee tuck
4 tri pu
10 drunk chickens (tri plank up/expl star jump)
8 sb squat jumps/sb fwd press
6 star jumps
4 staggered expl pu
10 sB in/out squat jumps
8 sb swing oh/lunge fwd/twist toward front leg
6 ons leg pu/knee tuck
4 tri pu
time: 24:27

**this was a pretty retarded workout. don’t ever repeat it ever again.

+ JR20 (10s/20s -- 40x)

Abs Now

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3 min yoga warm up

SUPERSET: dB front raise #15/dB lateral raise #15 - 4/6 (3:00)

Abs Now

For time:

sB Lunge Back & Press Up (#30) - 50 reps

Super Girl Plank - 50 reps

BB Sumo Squat (#40^) - 50 reps

Reptile Plank - 50 reps

Jump Lunge - 50 reps

Santana Plank - 50 reps

Ugi* Jump Forward and 2 jumps back (#10) - 50 reps

BB Mini Squats (#40) - 50 reps

time: 16:34

1.   JR20 min (10/50s -- 20x)

2.  3.5 hours of indoor rock climbing!

fri eats:

8 - paleo cereal

1230 - tuna pkt, avocado, sweet potato w/ coc oil & grapes

330 - bell pepper sandwich & salad greens

730 - chicken & veg kabobs

blagh. too much food today:(

day3: no eggs

#130:(

B - 34"

W - 27"

M - 31.5"

H - 36"

Get rid of those grains!

Smaller portion paleo cereal - only serving of nuts/seeds per day

Meal 4 no added fat

Boyfriend Workout

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3 min yoga warm up

SUPERSET: squatting preacher curls #12/BB curls #40 - 4/6 (3:00)

Boyfriend Workout 

10/50x -- 18x

1 leg PU/hop over sB - 10/9/9

sB fwd leap/squat n press (#30) - 14/12/11

fast feet/half burpee mid/fast feet half burpee outside - 6/6/6

ugi plank jax - 53/48/48

ugi squat and chop (alt sides #10) - 20/20/20

sB lunge/oh press/twist/oh/twist - 4.5/4/4

+ JR20 min (10/20 -- 40x)

thurs eats:

8 - paleo cereal (see Start page for recipe)

12 - leftover chicken recipe w/ salad greens & sweet potato w/ coc oil & 1 tbsp coc butter

230 - small paleo kit & apple

7 - salmon, salad

day2: no eggs

Fcuk Arms

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3 min yoga warm up

SUPERSET: OH tri ext #25/skull crushers #12 - 4/6 (3:26)

Fcuk Arms 

                  (aka: 8,000 ways to do a push up)

tabata1: 10/20s -- 20x

spider push ups - 8

push ups - 11

pike press - 11

reverse push ups (aka body weight rows) - 14

one arm pu L - 9

reverse pus - 14

one arm pu R - 9

pu/side plank leg abd - 6

dive bombers - 4

reverse push ups - 13

elevated reptile pu - 9

tri pu - 4

rev pu - 12

pu/side plank/leg abd - 5

staggered pu L - 7

staggered pu R - 7

in out pu - 2

spider pu - 9

rev pu - 14

pu - 8

10/50s - 6x

star crunches - 29

mtn climbers - 83

ugi hand to foot pass (#10) - 7

plank knee tucks - 18

mtn climbers - 75

plank hold

total workout time: 16min

+   JR20 min (10/30 -- 30x)

wed eats:

730 - 1/3 cup seeds/nuts (soaked), 1 banana, 1/4 cup canned full fat coconut milk

1130 - salmon, 1/3 butternut squash, 2 tbsp coc butter

3 - 3/4 paleo kit, paleo krunch bar

8 - chicken coconut cream of tomato basil stoup w/ salad greens, 1/3 cup brown rice

day 1: no eggs

Make Me Proud Bikini Body Workout

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Had my Ayurvedic appointment yesterday and I have some new food goals. Thus my EGG-FREE 30 Day Challenge starting today!

Other challenges:

1.             eat slowly and chew more

2.            soak any nuts and seeds before eating (limit to breakfast only!)

3.            drink warm water/eat warm food

4.            5 min down time each day (post workout if possible)

OTHERWISE...my food goals I posted the other day have not been met. Too many nuts/seeds, blue corn chips and dinner has certainly not been a smaller meal. Wednesday on will be better:)

3 min yoga warm up

SUPERSET: back squats #85/walking lunges #27.5 - 4/6 (5:50)

WORKOUT:

3RFT:

Mtn climber lunge and kick  – 20 total

Single Arm Body Weight Row - 10 total

Bag Shoulder Squat & 1/2 Burpee (#30) - 20 total 

Tri Dip & Knee Raise (Both are one rep ) x 10

time: 16:11

total workout time: 22:01

+ indoor rock climbing!

JUST DID IT! & OCT'S PLAN

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OCTOBER’S NEW PROGRAM:

- Bodyrock WOs 5x/wk

- Supersets 5x/wk (different muscle each day - LIFT HEAVY!!!!!)

- JR 5x/wk

1.             May sub rock climbing in for one workout a week if necessary but must JR on that day!

2.            Continue eating paleo: no whey/no added sugars -- a little lighter on the nuts please:-/

3.            DINNER SHOULD BE LIGHTEST MEAL. NO AFTER DINNER SNACKING!!!

JUST DID IT!

3 min yoga warm up

SUPERSET: lat pulldown #136/1 arm dB row #35 - 4/6 (3:47)

10/50 -- 20x

JR Low Jacks - 58/55

Front Lunge on Ball L - 14/16

JR Low Jacks - 55/57

Lunge on Ball R - 14/17

JR Low Jacks - 51/54

Dip Station Combo (knee raise/leg over/lunge back alt.) - 11/12

JR Low Jacks - 57/51

Ugi Squat Squeeze - 46/46

JR Low Jacks - 52/58

90 Degree Ab Ugi Crunch Tap - 24/24

+   JR 20 min (!:1 stair run 10 burpees on every minute)

total workout time: approx 44 min