Sexier Body w/ Sean

RECAP:

Follow this plan for last trimester:
8ish - protein shake
12ish - protein & yam or squash
3ish - protein shake or protein"ice cream"
5ish - protein & veggies
8ish - protein & veggies

severely limit nuts & dried fruit
===============

Thursday's Workout:
Indoor rock climbing 3 hrs


===============
6 min warm up

Sexier Body w/ Sean
10/30s -- 35x
alt. back lunge BB curl to press #35 -6/6/6/6/6
dB speed skater #20 -11/12/13/13/11
dB sumo twist #15 -11/9/10/9/8
santana pu -6/7/7/7/7
dB chest press/tri ext #35 -5/6/6/6/5
plank row #20s -9/10/8/8/9
spider pu -8/7/6/8/7

total time: ~23min

wed eats:
830 - protein hot chocolate, nana, raisins
12 - leftover turkey meatloaf, mash tato, green beans, apple
3 - protein "ice cream"
5 - chicken salad, carrots/broc & hummus
8 - leftover chicken & veg stir fry w/ extra broc

thurs:
830 - protein hot chocolate, nana
1145 - turkey meat loaf w/ yam in coc oil
1 - 2 apples
5 - chicken salad, carrots & celery w/ gauc, a few blue chips, nuts:(((((
830 -  2 chicken/red pepper stuffed portabello 'shroom, apple

fri
930 - protein hot chocolate, nana
1215 - chicken salad, yam/tato mix w/ coc oil
415 -  tuna, mixed green salad w/ dressing, apple, coconut butter, blue chips
745 - 1.5 chicken brat w/salad, carrots & hummus
9 - strawberries

Time to take those workouts down a notch :((((((

CrossFit Mama Killer

6 min warm up

CrossFit Mama Killer
15 min AMRAP
6 dip station tri dips
12 wall ball shots #10
16 kB squat and alt. upright row #26
# rounds: 8 1/3

+JR 5 min (10/20s -- 10x)

total time: ~20 min

mon eat:
845 - protein hot chocolate & nana
1230 - leftover chicken & leek stroganoff w/ broccoli, strawberries, raisins
3 - leftover chicken/veg stir fry, mango
5 - nuts, protein ice cream
8 - 3 eggs, carrots & hummus, celery & pB

830 - protein hot chocolate, mango, raisins
12 - paleo chicken fingers, yam in coc. oil
3 - protein ice cream, apple, dried strawberries, mac nuts
5 - paleo chicken fingers, carrot/broccoli & hummus
9 - turkey meatloaf, green beans, mashed tato

Follow this plan for last trimester:
8ish - protein shake
12ish - protein & yam or squash
3ish - protein shake/"ice cream"
5ish - protein & veggies
8ish - protein & veggies

All The Better To Kick Your Ass With...

Sunday's Workout:
2 hours indoor rock climbing

=================
6 min warm up

SS: legs & shldrs 4/8
1) alt. fwd lunges #50/lat pulldown #126 (up next time)
2) back squats #65/bent dB row #22.5s (up next time)
time: 11:44
 

All The Better To Kick Your Ass With

10/50s – 18x

BB dL/curl/side kick #40 -8/10/10

one leg inv row -15/14/13

jump fwd/bk -14/11/11

cross leg pu -11/11/11

sB OH lunge kick L #30 -8/9/8

sB OH lunge kick R - 8/8/9

time: ~30 min

fri eats:
745 - protein hot chocolate, 3/4 nana
1145 -  chicken salad, yam, dried mango
330 - 2 apples, leftover chicken fajita meat/veg, 1/2 slice ice cream cake
6 - veggies & hummus
8 - paleo chicken & leek stroganoff, cheese slices

sat:
830 - protein pancakes w/ blue berries
12 - 3 eggs, grapefruit, almonds
2 - 2 small apples, leftover chicken stroganoff, mixed green salad w/ dressing
5 - small slice of pizza, strawberries, almonds
8 - cheese slices, fruit, carrots, swt tato chips

sun:
9 - protein nana pancakes
1230 - chicken salad, apple, 1/3 yam, 1/2 bell pepper w/ hummus
3 - mixed nuts & raisins
6 - leftover chicken & leek stroganoff w/ broccoli
9 - chicken/veg stir fry, 1/4 cup brown rice

DO BETTER WITH VEGETABLES!!!!!!

Leg Death Workout & Video!

6 min warm up

Leg Death
10/30 -- 36x
(alt one time through exercises then one time through jump roping)

dynamic squat - 17/17/17
burpee chins (no pu)- 4/4/3.5
sB front squats #30 - 9/8/8
man makers #15s - 3/3/3
ugi ball ham curl L#10 - 13/13/14
ugi ball ham curl R - 16/16/13

total time: ~24 min

thurs eats:
8 - protein hot chocolate, grapefruit
1130 - leftover fajitas, yam
3 - chicken salad, mixed greens w/ vinegar, nuts
530 - 2 lg apples, pB
815 - 1/2 chicken breast w/ dubliner cheese crumbled on top, handful blue chips

Death To Fat

6 min warm up

SS 4/8: back & bi
1)alt dB curls #20/prone BB row #40
2) BB curls #35/cable row #66
time: 8:32

Death To Fat
10/50 -- 12x
JR hi knees
inv row -21/17/19
ugi squat/jump up - 22/23/22
ugi thigh squeeze/butt lift #10 - 16/19/24

total time: ~21min

tues eats:
845 - protein banana pancakes
130 - chicken salad, steamed veggies, 2 apples, 1/3 slice ice cream cake
445 - ground beef, mixed greens w/ dressing, pistachios
9 - chicken fajitas ( no tortilla), apple

wed:
815 - protein hot chocolate, raspberries
130 - chicken salad, pistachios, grapefruit
4 - pistachios
5 - dried mango
9 - leftover chicken fajita, steamed veggies w/ ghee

Sweat Angel

6 min warm up

Sweat Angel

10/50s -- 15x
sit/stand bicep curls #15s -
10/9/9
plank lateral bag drag #30 -
 13/13/14
sB alt. front lunges #30 - 16/16/16
ugi hold crunch taps #10 - 24/26/30
sB front squats - 12/12/12

+JR 10 min (10/20s -- 20x) 

total time: ~25 min

ZWOW #41

Sunday's Workout:
1 outside climb 5.9+ (and hike to)
4 VOs
4 indoor climbs 5.9, 10a, 10b, 5.9

===============
6 min warm up

SS 4/8: legs & tri
1)1 leg squat #30/dBl kick back #20s
2) GHRs #12/bench dips #12wV
time: 10:23

ZWOW #41
3 rft:
burpee/chair stand up (knee up) - 10x
standing one arm row and twist - 10x each
prisoner jump squat - 10x
chair leg swing pike PU - 10x each
time: 15:45

total time: ~26 min

fri eats:
830 - protein hot chocolate, apple
12 - greens & whey bar, apple
4 - 3 eggs, mac nuts, raisins
6 - blue chips w/ a lil' guac, grapefruit
9 - chicken, asparagus

sat:
830 - protein nana pancakes
1130 - chicken, yam, asparagus, mac nuts
4 - WF tuna salad, grapefruit,  1/2 perfect foods bar
530 - pB
9 - chicken/quinoa/veggie casserole

Sexify Your Body

6 min warm up

1) 1 arm cable row 30# / back squats #65
2) inv row (underhand)#12 wV/1 leg BB dL #40 + 12# wV
time: 10:20

Sexify Your Body
10/50s -- 16*x (original is 24rnds)
ugi diagonal touch down to OH w/ jump #10 -  17/16
ugi plank jump overs - 17/30
2 walking pu/10 mtn climbers/jump - 3/3
reptile plank - 20/24
2 twisted climbers/2 star pu/2 reptile pu - 3/3
sB squat w/ leg lift #30 - 19/18
ugi one leg crunch (L) #10 - 17/16
ugi one leg crunch (R) -17/16

total time: ~27min

Go Kaleo #31

10RFT:
5 mtn lungers (alt sides per round)
10 tri pu
15 star crunches (each)
Time: 24:14

Tues eats:
1030 - nana/berry protein shake
230 - tuna salad, spinach & cole slaw mix
430 - paleo trail mix
6- orange roughy & stone crab, salad, veggies
9 - apple, nana pB paleo ice cream

ZWOW #51

FT:
Strict mtn climbers - 100x
3R:
Pike leg lift - 20x
Burpees -10x
3R:
Mini air squats - 50x
Dive bombers - 10x
Strict mtn climbers - 100x
Time: 18:27

+ jr 7mun (10/20s -- 13x)

Sun eats
11 - banana/berry protein shake
4 - greens and whey protein bar, 1 slice turkey, paleo trail mix & watermelon
830 - chicken salad w/ avocado
1030 - 2 apples

Mon:
930 - nana/watermelon protein shake
12. - jerky, nuts, orange
3 - pear chicken salad w/ dressing
5 - watermelon, cheese
8 - salmon salad w/ vinegar
1030 - strawberries

The Florida 400

4RFT:
20 dynamic squats
20 walkover knee tuck then pu
20 inv row
20 air squats
20 jG tri dips
Time: 26:30

+ JR 4min (10/20s -- 8x)

Sat eats
930 - banana/strawberry protein shake
130 - tuna salad, spinach, nuts
4 - beef jerky, apple
730 - salmon, Cole slaw & grapes

ZWOW #28

15 min AMRAP (originally 12min)
Diagonal back lunge/side kick - 20x total
Jump lunge - 20x
Pike jump/squat jump - 15x
Reptile(2)/pu - 10x
#sets: 3

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


Thurs eats:
9 - banana/blueberry protein shake
12 - home made beef jerky, apple
230 - paleo trail mix and spinach salad w/ vinegar & snap peas
5 - strawberries
730 - steak, salad w/ dressing, green beans, a few bites of baked potato

Fri
930 - peach/ banana protein shake
12 - apple
1 - chicken salad w/ vinegar & paleo trail mix
4 - trail mix
630 - BBQ chicken & cold slaw
9 - grapes & bite of orange sorbet

ZWOW #55

6 min warm up

SS 4/8: biceps & legs
1) concentration curl #17.5/BBsplit squats #40
2) preacher curl 17.5s/bk squat #65
time: 11:59

ZWOW#55
12 min AMRAP
plank dB pull and 180 burpee #35 - 10x
kB goblet squat #26 - 20x
lat hop over dB - 20x
plank jax/top knee tucks - 10 each
# sets: 2

total time: ~24 min

OFF TO FLORIDA!!!!! :D

Stick A Fork In Me...

Not doing well with veggies again:( Was getting in two servings like I promised myself at the start of this second trimester but the last week or so I've dropped the ball getting only one. Time to re-buckle down and hit that goal again! I want to make sure I have excellent habits for the third trimester because this is when Taz will start developing tastes for food and I want them to be geared towards good food only! If I stock the freezer with some frozen veg it will help me meet my quota so that's the new goal for now.

6 min warm up

Stick A Fork In Me... 

4RFT:
burpee (no pu)/leg raise - 20 reps
BB clean (#50) - 15 reps
dB one leg squat #25 - 10 reps each leg
burpee (tri pu) chins - 5x
time: 21:45

+ JR 5 min (10/20 -- 10x)

total time ~26 min

mon eats:
830 - protein hot chocolate, banana, raisins
1130 - 3 eggs, yam w/ coc oil, nuts
3 - tuna, mixed green salad w/ dressing, nuts, apple
5 - 1/2 enchilada, strawberries
7 - enchiladas
9 - apple, carrot & pB

Sexy Body

New rep program for March!

6 min warm up

SS: 4/8 back & triceps
1) lat pulldown #116 (heavier next time!)/dB skull crusher #15s
2) rev fly #17.5s/dB kickbacks #20s
time: 8:22

Sexy Body
10/50s -- 12x
sB dynamic squats #15 - 22/15/18
sB (5) jump lunge & plank jump ins #15 - 2/2/2
sB sumo squat/leglift (2 each)/5 full squats #15 - 2/2/2
sB back lunge/hop up (2 each) #15 - 8/6/7

total time: ~21min

sun eats:
830 - protein hot chocolate & banana
12 - 3 eggs, dried pineapple & coconut flakes, oven swt tato fries (home made)
330 - zuzka protein ice cream (strawberries/ 1/2 nana)
730 - 3 enchiladas w/ tiny sprinkle of cheese
9 - apple & pB

For The Haters

6 min warm up

SS 3/12: shoulders & legs
1) arnold press #17.5/sumo squat #75 (nnnneeeedddd moooooorrreee #)
2) front raise pull back #25/single cable hamstring curl #10
time: 12:14

For The Haters
10 MIN AMRAP:
ugi reptile/pu/jump up with ugi/jump fwd/2 squat jumps (butt2ugi)/jump back
# sets completed: 30 reps

**BONUS CORE WORK
10/10s -- 6x (2min)
plank hold
plank row (alt arm per round) #20

total time: ~24 min

sat eats:
8 - protein hot chocolate, nana
1130 - leftover paleo chicken fingers w/ honey mustard sauce, swt tato fries, asparagus, 2 tangelos
330 - ground beef, mixed green salad w/ dressing, blue chips, dried pineapple
7 - 3 eggs, asparagus, coconut flakes
8 - apple & pB

Sexier Than Skin

6 min warm up

Sexier Than Skin
Part 1: 10/50s -- 12x
side lunge touch - 34/29/30
10 crab kicks/10 mtn climbers - 4/4/4
pu/toe touch burpee - 6/7/7
dL/lift over/side lunge #30 - 6/6/6
Part 2: 10/50s -- 4x
dB squats #25s - 21
bent row #17.5s - 25
dB wood chop L #15 - 17
dB wood chop R - 17

+JR 9 min (10/20s -- 18x)

fri eats:
720 - protein hot chocolate, banana
1230 - chicken salad w/ vinegar dressing
345 - 3 eggs, dried pineapple, 2 tangelos, 1 carrot & pB, blue chips
8 - paleo chicken fingers, asparagus, swt tato fries (home made)

Balls To The Wall

Thursday's Workout:
Indoor climbing 2.5hrs -- starting to struggle with 10a's :((((((( the extra 15lbs is killing me!

=============
6 min warm up

SS 3/12: biceps & triceps
1) lying cable curls #20/1 arm pu
2) dB incl row #15s/narrow press #40
time: 9:11

Balls To The Wall
10/50 -- 16x
wiper inv row - 24/24/25/22
wall balls#10 -15/16/16/16
kB squat #30 -23/24/22/23
kB pu/pull under - 8/8/10/10

total time: ~26min

tues eats:
8 - protein hot chocolate, banana
1130 - chicken salad, strawberries, clementines, pecans
230 - leftover sante fe chicken/veg stew w/ cheese
5 - rye bread w/ ghee
9 - turkey/veg sauce w/ spaghetti sqaush

wed
8 - egg banana pancakes, raisins
1 - chicken salad, apple, mac nuts
5 - Zuzka's protein ice cream
7 - leftover chicken/veg stew w/ cheese
9 - apple & pB

thurs
815 - protein pancakes w/honey blueberries & 1/2 banana
11 - 3 eggs & spinach w/ parm, mac nuts, apple
345 - ground beef, salad w/ dressing, nana chips (unsweet)
830 - green thai curry w/ chicken (1/2 serv)