JumpFit #2

2 min yoga

5 min JR

JumpFit #2
10/50s -- 20x
jr hi knees
plank pu/row #25s - 7/7
jr hi knees
inv row - 23/20
jr hi knees
BB front squats #50 - 10/11
jr
BB side lunge L #30 - 13/15
jr
BB side lunge R - 13/15

total: ~25min

Fri:

**if**

1130 - turkey, cran sauce, grapefruit, swt tato, green beans

230 - chicken jerky, 2 apples, 1/3 c nuts
630 - 3 small slices veggie/meat pizza

ZWOW # 72

5 min JR

ZWOW # 72:
 3RFT:
    •    40 Extreme Mountain Climbers
    •    20 Alt. Single Arm DB Snatch (10 each side) #26
    •    10 Turkish Get Ups #26
    •    10 3-Knee Tuck/Ext Pushups
TIME: 21:54

Total: ~26min

Wed

**if**

1230 - 2 apples

130 - burger, swt tato fries, beer

5 - glass o red, nuts, a few pita chips, carrots

715 - split pea & ham soup, salad

Thurs:

**if**

11 - chicken jerky, quest bar, apple, split pea/ham soup 

3 - summer sausage, hummus & veggies, candied walnuts, sangria 

630 - turkey, swt tato, mash tato, cran sauce, green beans

730 - pumpkin pie

ZWOW #94

2 MIN YOGA: ARMS & HAMS

5 MIN JR

ZWOW #94:
4RFT
    •    10 Jump Tucks
    •    20 Strict Mountain Climbers
    •    10 Side to Side Pushups
    •    5 Pistol Squats [each leg]
    •    20 Side Jump Lunges
time: 12: 17

BONUS ROUND: 10/50s -- 8x
row
plank
row
ball crunches

total: ~20min

mon eats:
**if**
12 - pork/squash stew, apple, grapefruit, 1/2 jar paleo pudding w/ protein, 1/4c nuts
3 -  3 pcs paleo pizza, chicken jerky
8 - 3 egg, spinach & carrot salad, a few blue chips :(

Zshred #24 & DECEMBER PLAN!

DECEMEBER PLAN (starting this week):
- 1 climb/wk or if no climb add in one of my wo's
- 4 zgyms/wk
- 5 min JR before EVERY workout
- 2 min yoga before EVERYworkout (choose specific area of focus)
- MORE VEGGIES!!!!!!!!!!!!!!!!!!!!! Less chips & crackers

2 MIN YOGA: GLUTES & PSOAS

5 MIN JR

Zshred #24:
3RFT:
    •    1 Minute Jump Rope
    •    20 dB StoS Squat Press #25
    •    1 Minute Jump Rope
    •    20 Alternating dB Side Lunge Touch Ground #25
    •    1 Minute Jump Rope
    •    15 Dumbbell Pass V-Up #20 (like ball pass but with dB)
TIME: 24:08

TOTAL TIME: ~29 MIN

Sun eats:

**if**

1130 - 2.5 slice paleo pizza, 1/3c nuts, protein hot choc, grapefruit
3 - tato/turkey soup, 1/2 jar chia pudding, 
730 - pork/butternut stew

ROAR!!! Workout

FRI:
rock climb (3, 9 leads, a few TR 10-'s)
one practice fall.

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

5 min JR

ROAR!!!
Part 1 (Set your timer for 21 Rounds 10 Secs Rest/45 Secs of Work)

1. Sandbag Step Ups (right leg)
 #30 -15/12/12
2. Sandbag Step Ups (left leg)
 - 12/12/12
3. Elevated Push Ups
  -12/12/12
4. Box Jump Burpees
 (no pu) - 8/9/9
5. Spiderman Kick Throughs
 - 19/19/18 *did wrong :(
6. Jump Rope

7. FLutter kick Abs - 50/65/58
Part 2 (Set your timer for 16 Rounds 10 Secs Rest/30 Secs Work)

1. Sandbag OH presses - 10/9/8/10/10/10/10/10

2. Sandbag Bk Squats - 10/8/7/7/8/7/6/7

thurs
**If**
1130 -leftover steamed chicken/veg, 1/2 protein hot choc (h2o), 2 apple, 1/2 swt tato in coc oil, dried mango
5 - glass o red, carrots & pb2
7 - chicken, salad, asparagus/carrots

fri
**If**
11 - chicken marinara w/ spinach, swt tato in coc oil, 1/2 protein bar, 2apples, 1T pB

1 - blue chips :(((((((
530 - carrots & 1/4 c nuts
715 - potato soup w/ extra chicken & a few bites dried mango

sat
**if**
11 - potato soup w/ 2 egg whites, 1 grapefruit
2 - creamy chicken mato/shroom, banana, celery & pb2, 1/2 protein bar
5 - glass o red, a few blue chips
730 - 3 squares paleo pizza

30 Day Challenge Day 3 Part 2

30 Day Challenge Day 3 Part 2
10/30s -- 24x (16min)
1. Pike Push-Up’s - 12
JR
2. Plank jump in, pu - 7
JR
3. *inv row - 15
JR 
4. 1 Leg Burpee - 5
JR 
5. Supergirl pu - 6
JR 
6. Wide Arm Push Up – Jump In & Out Legs - (go down on the ‘WIDE’ leg) - 7
JR 
7. Tricep Push Up – Jump In & Out Legs - (go down on the ‘IN’ leg) - 7
JR 
8. Plank Abs
JR 
9. 1 Leg Deadlift#50 - 11
JR 
10. Push Up, dB Row L&R, pu 2 reptiles & Side Oblique Plank dips w/ dB #10s - 2
JR 
11. dB Upright Row #20s - 12
JR 
12. dB Bicep Curl & Press #20 - 5
JR

LEG BONUS:
10/20s -- 10x
sB side to side lunges #30 - 6/5/6/5/6
sB front squat - 7/5/5/6/7

total: ~21 min

wed
**if**
1 - protein hot choc (h2o), spinach & strawberry salad w/ a few meatballs
430 - spaght sqsh w/ ghee, 1/2 chicken breast, marinara, carrots & pb2
715 - steamed chicken & veg, a few bites of chicken lo mein

Sara Solomon's Workout #5

5 min JR

SS#5
10/30 -- 30x
Sumo Squats with 2-Kettlebells #30s - 21/15/17
Jump Squats - 17/16/16 
dBl kB Dead Lifts #30s- 9/9/10
Half Burpee with Dead Lift #30 - 8/9/8
Ball Hamstring Roll - 15/15/16
Break Dancer Planks- 20/22/25
Two-Handed Kettlebell Swing#30 - 20/20/19
Star Jumps- 15/15/15
Jump Rope (High Knees)- 80/67/85
X-Foot Cross Jumping Jacks #4s - 25/27/27

mon eats:
**if**
1130 - squash soup w/ chicken, protein hot choc (h2o), 1/4c nuts, HM bread slice

3 - 2egg/1eggwhite veg soup, 1/3 jar not-rice pudding, a few blue chips

8 - spaghetti squash w/ ghee, chicken/marinara sauce

tues:
**if**
12 - chipotle barbacoa salad, dried mango strips
2 - 1/2 protein bar, apple, 1T pB
5 - blue chips :( , carrots
745 - tuna in potato soup w/ ground turkey also.

JumpFit #1

3 min yoga

JumpFit #1
3RFT:
Dbl unders - 20x
dive bombers - 10x
Dbl unders - 20x
knee hugs - 20x
Dbl unders - 20x
back squat #65 - 10x
Dbl unders - 20x
star burpees - 10x
time: 19:35

sun eats:
**if** still coffee-ing. still don't like it.
1145 - tuna, salad, swt tato in coc oil, 1/3 jar not rice pudding
3 - chicken w. dressing, strawberry bubbles, carrots &cel pb2
8 - squash soup w/ chicken

Zshred # 3 & progress pix

TOP: 2 Wks PP         BOTTOM: 5.5 Mo PP

So far I'm happy with my progress. I'd love it to be a little quicker but I am still enjoying things like wine often so it makes sense. I'm hoping for another 2-3lbs this month but my sleep has been worse and my stress has been higher so I don't know if it will happen. I've had more than a few bad days of eating. Not terrible. Just bad enough to f(&* my progress. I entered in a contest to win 30 days of free training with Zuzka so I'm hoping I'll maybe get it ;)

5 min JR warm up

Zshred # 3
3rft:
1 minute Jump Rope (High knees)
50 Air Squats (Fast -- butt to ugi ball)
30 sB weighted Step-Ups Alt. #30
10 Lunge Hops (same side, then switch)
25 jump lunges (alternate each leg)
time:19:07

total ~24min

**if**
1145 - grnd beef, swt tato in coc oil, nana
3 - 3 eggs, salad, a few swt tato fries, 3/4c raisin/nut mix (mostly raisins)
8 - 1/2 bbq chicken breast, salad, 1/2 jar paleo not-rice pudding

sat
**if**
12 - chicken, swt tato in coc oil, 1/2 jar not-rice paleo pudding
430 - 2 egg drop veg soup, questbar
530 - glass o red, carrots & pb2
745 - 1/2 chicken breast, salad w/ hemp hearts, a few cheese slices

ZWOW # 76

3 min yoga


ZWOW # 76
Part-One: 4 minutes (10/20s -- 10x)
    Side-to-side 'Step-Ups' (on a chair) #15s^
    Box hops
Part-Two: 4 minutes
    Twisted climber
    Knee hugs
Part-Three: 4 minutes
    Jump lunge kick-ups
    *Sumo Chair w/ kB #26
 *Part-Four: 4 min (10/50s -- 5x)
JR (hi knees/dbl unders)
 *Part-Four: 5 min (10/50s -- 5x)
inv row
Row


total: ~20min

**didn't love this workout.

thurs eats:
**if**
1130 - "wendy's frosty" protein shake, carrots & cel w/ pB2, 1/2c nuts
3 -  grnd beef, salad w/ 1/2 avocado & salsa for dressing, 2 apples
5 - glass o red, crackers :(((((
745 - small bowl ratatoille

ZWOW #9

CA$H IN:
back squat 5x6 #65
time: 3:55

ZWOW #9
*12MIN AMRAP (10 originally)
10 santana 180 burpee w/ pu
10 3 wide squat pulse, 1 tuck jump
30 crab toe touches
20 low jack
# sets: 3 3/4

30 Day Challenge Day 2 Part 1 & Pull up Challenge

TUESDAY:
indoor rock climbing (crappiest climb ever.) :(
:(

=================
 TODAY:
Start pull up challenge. 3 pull ups every time I go to the bathroom, every other day (the pull up bar is on the bathroom door)

Operation GET THAT UPPER BODY STRENGTH BACK has begun...

=================
3 min yoga warm up

30 Day Challenge Day 2 Part 1
10/30s -- 40x (26min)
1. Side Lunge Jumps - 25
JR
2. One Jump Forward & Two Jumps Back - 9
JR
3. 10 High Knees & Drop Down - 4.5
JR
4. BB dL Clean & Press #50 - 6
JR
5. sB OH Lunge & Twist#30 - 6
JR
6. One Leg Pu - (L&R Alternate) - 8
JR
7. Oblique Side V Abs -  (1 V ab left – roll – 1 V ab right ) - 13
JR
8. BB Squat - #65 - 7
JR
9. Mountain Climbers - 64
JR
10. BB Upright Row #50 - 11
JR
11. dB Bicep Curl & Press #20s - 6
JR
12. dB Wood Chops - (left) #15 - 12
JR
13. Wood Chops - (right) - 12
JR
14. 10 High Knees & 10 Mountain Climbers - 3
JR
15. Russian Twists (feet up) #15 - 7
JR
16. kB Alt. Swings #26 - 19
JR
17. BB Bent Over RoW #50
JR
18. Front Raise & Side Fly Raise #10s
JR
19. Knee hugs (reach up instead) - 11
JR
20. Burpee, Push-Up & Jump Tuck - 5
JR

sun eats:
**if**
1130 - leftover bell pepper stuffing (chicken, veg, quinoa), protein hot chocolate (h2o), toasted coconut, nana
3 - tuna, spinach salad, celery & pb2, pecans
645 - glass o red, weird mexican bean wrap thing, p-nut/mm mix 

mon
**if**
1130 - leftover bell pepper stuffing (chicken, veg, quinoa), protein hot chocolate (h2o), nana, a few blue chips
415 - swt tato hash, 2 apples, 1/2c nuts
750 - chicken, spaght sq w/ ghee, red sauce

tues
**if**
12 - swt tato hash, nana, 1/2 questbar, 1/3c nuts
2 - 1/2 quest bar
3 - leftover bell pepper stuffing (chicken, veg, quinoa), spinach & stawberries, blue chips
8 - ratatouille

I feel that my eating habits aren't what they should be since I started IF-ing. If I want to continue see-ing 2-4lbs of weight loss a month I've GOT to reign it in! 

Zropes EXTREME

5 min JR

ZROPES EXTREME

*4RFT:

1 min JR hi knees (med)

1 min JR hi knees (fast)

30s JR low jax

30s JR skiers

==

r1- 25 strict mtn climbers (ft2hand)/10 burpees

2- 25 strict mtn climbers/20 hi jumps

3- 25 strict mtn climbers/20 pistols (total -- jg assist)
*4 - 25 strict mtn climbers/20 inv rows
time: 19:48

total ~25min

sat eats:
**if**
1130 - swt tato beef hash, questbar
3 - summer sausage, pecans/coc toasted flake mix, carrots & cel w/ pb2
6 - thanksgiving sangria
7 - quinoa/chicken/veg stuffed bell pepper, salad

Call Me Up If You Are Gangsta'

3 min yoga

Call Me Up If You Are Gangsta'
3rft
10 burpee chins (no pu)
10 BB dL/row #60
1 rope climb ---- more like 1/2 rope climbs:(((
15 box jumps  
time: 14:22

BONUS:
row/star crunches -- 15s/45 -- 10x

total: ~24min

this workout sucked. because i suck.

fri eats:
**If**
12 - paleo chicken alfredo, quest bar, strawberries
330 - wf chicken salad, green salad, apple, 1/3c coconut flakes
5 - 1/3c nuts, glass o red
730 - swt tato & beef hash

Zshred # 19

5min JR

Zshred # 19:

Buy-In: 100 Air Squats (4:08 )

•                10-->1 Comp. Burpees

•                1<--10 Backward/Forward Weighted Lunge #20s

time: 23:13

total: ~32min

wed eats:
**if**
12 - turkey/squash chili, apple, hot choc (h2o)
2 - nana & pb2 w/ 1/3c toasted coconut flakes
4 - tuna, salad, slice summer sausage, 1/2 swt tato, 1/2 luna protein bar
8 - leek & rutabaga soup w/ chicken 

thurs
**if**
12 - leftover soup (see above) w/ chicken, 1/2 swt tato in coc oil, nana, protein hot choc (h2o)
3 - chicken salad on green salad, carrots & 1T pB, blue chips
8 - paleo chicken alfredo, 1T pB

ZWOW #6

3 min yoga warm up

CA$H IN:
back squat 5sx6r #65
200m row(lvl8)
time: 9:22

ZWOW #6
10MIN AMRAP
10, 3 pulse wide squat jumps
8 side burpee w/ pu
6 jump lunge kickups
#sets: 4 complete, 1 of 1st ex, 1/2 2nd

total: ~20min

tues eats:
**if**
12 - turkey/squash chili, nana, 1/2 quest bar, 1/2c nuts
315 - summer sausage, salad, protein hot choc (h2o)

530 - glass o red

8 - grnd beef, salad, blue chips:(((((

30 Day Challenge Day 1 Part 1 & NOV PLAN

Suuuuuper disappointed that bodyrock is putting out 45min+ workouts for this challenge so I'm dividing them into 2 parts. I DO love all the jump roping they've been doing though!!!

NOVEMBER WO PLAN:

• 1BR 30 day Challenge (1/2 wo)
• 3ZGYMs
• 1 ROCK CLIMB OR 1 WO BY ME 

NUTRITION GUIDELINES:

• veggies with EVERY meal (this includes squash or swt tato)
• continue 16/8 intermittent fasting & morning cup o' joe (as gross as it is...BUT I'M SOOOO FREAKING TIRED.) 
• save the crap for thanksgiving day ONLY. that is a free day IF I can hold out.

5 min JR

30 Day Challenge Day 1 Part 1
10/30 -- 28x (~18min)
1. BB Push-Up, Clean & Press #50 - 4
JR
2. *BB Front Squat #50 (original: s+p) - 7
JR
3. Knee Hugs - 13
JR
4. sB opposite shoulder pick up, squat, throw down, pu #30 - 4
JR
5. Ugi OH Lunge Fwd & Twist - (Alternate L&R)  #10 - 10
JR
6. Dive Bombers - 7
JR
7. Ugi Left Woodchop - 11
JR
8. Ugi Right Woodchop - 11
JR
9. Ugi 10 High Weighted Knees & 10 Mountain Climbers - 3sets
JR
10. dB Push Up & Plank Row #20s - 5
JR
11. BB Chest Press & Leglift/Hiplift #50 - 7
JR
12. Lunge & BB Press #50 - 8 (half w/ press, half not)
JR
13. Standing 8 Abs w/ kB #18 - 16
JR
14. Bent Rev Fly’s #15s - 13
JR

total wo time: ~23min

WO RATING: C
Aside from the jump roping (the only challenging part of this wo), it was too much arms, not enough legs.

sun eats:
 **if**
1145 - protein hot choc (h2o), broc/chicken casserole, nana, apple
4 - grnd beef, salad, 1/2c toasted coconut flakes, glass o red
8 - paleo thai noodle soup w/ chicken

mon:
 **if**
1130 - paleo thai noodle soup w/ chicken, apple, protein hot choc (h2o), handful nut/granola mix
1 - steak strip, a chicken wing, a bite of corn, piece of chocolate
4 - a few slices summer sausage, 1/4c nuts, vcarrots/celery & pb2
8 - turkey/squash/black b chili

ZWOW # 77

3 min  yoga

ZWOW # 77 

4rft

•                1 minute Jump Rope hi knees

•                *40 full kB swings (originally 20 each arm)

•                20 Jump Lunges

•                10 Lunge Twists (*total -error was each leg!)
time: 18:11

+2min row AMMAP: 424m

total: ~20min

sat eats:
**if**
12 - tuna, salad, swt tato in coc oil, apple, questbar
3 - grnd beef, apple 1TpB, celery/carrots
5 - glass o red, celery/carrots and pB2
745 - 3 eggs, salad, 1/4c pecans, 1/4c brown rice

ZSPECIAL #2

5 min JR

ZSPECIAL #2

Kettlebell Workout

*Do 3 Rounds for time!

•                20 Kettlebell Swings [10 each arm] #26

•                20 Alternating Backward Lunges w/ PassUnders #30

•                10 Squat w/ overhead press (with each arm) #18r1^#26

•                20 kB OH Situps #18

                 20 Competition Burpees
time: 20:18

total: ~25min

fri eats:
**if**
12 - paleo broc & chicken casserole, swt tato in coc oil
3 - questbar, apple, tuna, salad, blue chips
8 - grnd beef, salad

ZWOW # 87

DONE WITH THE CANDY & CRAP.

GOTTA LOSE AT LEAST 3LBS THIS MONTH.

STARTING FRESH TODAY.

LOTS O PROTEIN.

LOTS O VEGGIES. 

DO IT.

================== 

WEDNESDAY'S WORKOUT:
Rock climb indoors (3hrs) 5.11- !!!!!

=================
3 min yoga warm up

ZWOW # 87:
*3 rounds for time!

•                10 Ugi Jump Lunge Chop #10

•                10 Ugi Air Squats #10

•                10 Jump Tucks

•                10 Side Jump Lunges (total)

•                10 *sB One-Leg Bridge (total) #30

•                10 Plank Supergirls #4s

•                10 Pistol Squats (total)

•                10 Backward/Forward Lunges #25s (total)

•                10 Pendulums (total)

                 10 1 Leg 1/2 Squat/Kick back (leg)
time: 16:03

+ JR 4 MIN

total: ~20min

tues:
**if** (still coffee-ing...)
1145 - nana, quest bar
4 - squash boat w/ grnd turkey, apple, 1TpB
5 - glass o red, small handful chocolate covered almonds, 2 slices cheese
745 - paleo broccoli casserole (modified w/ chicken and other veggies!) 

thurs
**if**
12 - 3 eggs, swt tato in coc oil, apple, a few choc covered almonds, 1TpB
3 - spagh squash w/ ghee, 3 turkey meatballs, salad
530 - veggies & halloween candy :((((( -- it hasn't been pretty this past week. not terrible but not pretty either.
8 - paleo broccoli casserole (modified w/ chicken and other veggies!)