Catching Fire Challenge Day 8

Curious about the Metabolic Effect? Find out what type of burner you are here!

2 min yoga

5 min row

Catching Fire Challenge Day 8
10/50s--12x
10s - rest*
50s - ninja jump up/jump tuck** - 11/11/10
10s - rest
twisted climber w/ bent push up on each side - 8-11-12
10s - rest
ugi lateral leap/touch down #10 - 19/20/21
10s - rest
elbow plank side kick - 22/22/21

Bonus 3 min: 10/10 -- 9x

Jump lunge/mtn runner

Total:  ~20min

Thurs eats:
**if**
free.m1:130 - bison burger, beer, swt tato fries
s1: 4 - protein hot choc w/ coc water, apple
m2: 615 - 1/3 steak, 10 bites of squash mash, onion

fri:
**if**
m1:1130 - quest bar, leftover steak, zucchini, 2 apples, 10 bites squash mash, 1/3c nuts
s1: 130 - protein hot choc w/ coconut water, carrots &pb2, 1T pB , apple
m2: 330 - leftover Thai chicken quinoa (bites included), turkey stick, too many carob chips:( :( :(
m3: 6 - 3 paleo chicken fingers w/ salad 

CFC Day 6/Pull-up n' plank challenge/ME Diet challenge!

WEEK 2: 
3 pull-ups / 30s plank = bathroom tax

Diet challenge:

ME Mixed Burner Nutritional Guidelines:

This nutritional phase ("the metabolic spark phase") will run from 1/28/14 - 4/28/14

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

2 min yoga

5 min ROW

Catching Fire Challenge Day 6
10/50s -- 12x
10s - * High Knees*
50s - Falling Push Ups (on knees) - 18/16/16
10s - *High Knees*
180 Degree Long Leaps (length of yoga mat) - 17/15/15
*High Knees*
Plank Leg Lift + Kick Out - 14/16/10
*High Knees*
10 Strict Mountain Climbers + 10 Bicycle crunches - 2/2/2

BONUS 3 min:
5/10 -- 12x
pike pu/jump squat - ave: 3rep per round

total: ~20 min

tues eats:
**if**
m1: 1130 - quest bar, 2 apples, leftover beef/veg stew over salad greens (+ daiya cheese), 10 bite brown rice
s1: 145 - protein hot choc w/ pb2, 1/2cup nuts, a few strawberries
m2: 4 - leftover thai chicken quinoa w/ extra chicken, carrots/celery pb2
m3: 6 - potato/turkey soup w/ extra turkey

"Catching Fire Challenge Day 5" - bY k8* + BODY STATS

DOWN TO 130.8 lbs!!!!!!
I feel ok at this weight, but still very soft and round. 

This should have been down more but I just haven't eaten that great this month and the leaner you get the stricter you have to be with your eating habits soooo....let's stop messing around here shall we? I thiiiink(hope-wish-pray?) I can make it to my 2nd goal (125lbs) while still breast feeding however I realize that the softness may not subside until I'm done breast feeding :( Baah. Roundness.

Other Measurements:

waist - 26.5"

hip - 35"

BF caliper -  19.4%

electronic BF analyzer - 19%

STAY TUNED FOR MY DIET CHALLENGE TOMORROW!

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SUN WO:
indoor rock climbing (all top rope - got my 10s down solid!)

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2 min yoga

5 min JR

"Catching Fire Challenge Day 5" - bY k8*
10/20s -- 8x each exercise:
sB front squats #30 - 8/7/7/7/6/6/6/7
JR
sB OH lunge back #30 (alt rounds) - 7R/7L/6/6/6/6/5/5
JR
plank rows #20s - 10/10/8/7/8/7/8/8

total: ~26min

sat eats:
**if**
1120 - quest bar, leftover beef stew, shiritaki noodle mac n cheese (daiya cheese), apple, 1T aB
3 - 2 pB protein cookies, stoup, salad, carrots & celery w/ pb2
6 - grnd beef, salad

sun:
 **if**
1130 - quest bar, leftover beef stew, shiritaki noodle mac n cheese (daiya cheese), apple, 2T aB

3 - protein hot choc (h2o-splash lite coc milk), bites of pear, a few salami slices on half slice HM bread

6 - chicken/veg marinara sauce over salad greens & asparagus

Mon:

**if**

11 - quest bar, turkey/sq chili, apple, strawberries, 1T pB

245 - turkey stick, protein hot choc (h2o), 1/4c peanuts, swt tato 1/2
6 - thai fried quinoa (w/ chicken!)

Catching Fire 30 Day Challenge Day 4

2 min yoga 

5 min row

Catching Fire 30 Day Challenge Day 4

10/30s -- 30x

sB front/back lunges L #30 - 7/6/7/5/7

sB front/back lunges R - 6/6/5/5.5/6

hands on dip station speedy reptiles - 48/43/50/50/46

dip st. knee lifts - 12/12/12/11/11

broad jump through dip st - 10/11/11/11/11

rev. plank hold

total time:  ~25min

friday turned into a not great day of eating :-/

Catching Fire Challenge Day 3

2 min yoga warm up

5 min JR

Catching Fire Challenge Day 3
10/50s -- 12x
10s - Plank
50s -  Plank tricep plank ups - 13/14
Plank
Double High Knees (hi knees2/ankle tap2) - 22/23
Plank
2 Push-ups/2 Dip St. Knee raises - 4/4
Plank
**Double Unders- 38/40
Plank
Superman reach & leg arm out to side - 10/10
Plank
2 hi knees/2ankle taps - 22/24

BONUS 3 MIN:
15/15s -- 6x
jump lunges/chin ups

total: ~20 min

wed
**if**
1130 - protein cookies, swt tato chicken chowder, orange, 1/4c nuts
315 - questbar, 1/2 chicken, salad, carob chips, apple
6 - sante fe stoup w/ daiya cheese

thurs:
**if**
1 - bison burger, swt tato fries
4 - pB protein cookie, apple, salad, turkey stick, 1/3 chicken breast
6 - leftover stoup, pB protein cookie

Catching Fire Challenge Day 2

2 min yoga

5 min ROW

Catching Fire Challenge Day 2
10/30s --30x
BB Squat +  Press #50- 8/6/6
BB 1/2 Burpee + Row #50- 8/8/8
Side Elbow Plank Leg Lift & Reach Through L- 7/7/6
Side Elbow Plank Leg Lift & Reach Through R- 7/7/6
JR
sB (on pelvis) Single Leg Thrusts L #30- 19/17/18
sB (on pelvis) Single Leg Thrusts R- 20/24/21
kB 1 Arm Swings L #26- 19/20/20
kB 1 Arm Swing R- 20/20/20
Plank Walk in/out*-12/12/15

total: ~25min

tues eats:
**if**
1130 - 4 protein cookies, 1.5 leftover enchiladas, banana, apple, 1/3c nuts
330 - apple, quest bar, turkey/sq chili,salad
6 -leftover chicken/veg soup, a few chunks swt tato, 1 T aB, a few raspberries

Catching Fire Challenge Day 1 & pull up/plank challenge

DIET CHALLENGES THIS WEEK:

Keepers: 

1. no chips/dried fruit -- had 2 bad days w/ these items this week :(
2. up that protein intake >100g/day

*NEW* 

1. no more dairy

Pull up/Plank Challenge:

Bathroom tax! 
Either 3 pull ups or a 20sec plank hold to use the can!

2 min yoga

8 min JR (oops...thought this workout was only 12min)

Catching Fire Challenge Day 1
10/50s -- 15x
10s - plank
50s - pu/reptileL/kickthruL - 5/7/7
10s - plank
50s - pu/reptileR/kickthruR - 6/6/6 
10s - plank
sB f/b lunge w/ lunge hop in backL #30 - 8/7/8
10s - plank
sB f/b lunge w/ lunge hop in backR #30 - 8/7/7
10s - plank
rope pull abs - 43/54/56

total: ~23min

sun
**if**
1130 - leftover thai chili, protein mug muffin (whey only-no flour), 1/4th swt tato in coc oil, turkey stick
3 - quest bar, 1/4 c nuts, carrots & celery w/ pb2, turkey stick, a few bites brown rice
6 - HM chicken soup w/ TONS o veggies, blue chips, true whip :(

mon:
**if**
1130 -leftover chicken soup, protein mug muffin (3T whey/1T coc flour), 2 slices apricot, 3/4c mango
3 - chicken, salad, questbar, 2T aB
6 - grnd beef, salad

Sexy Sweat Challenge Day 4&5 Mash Up

Sexy Sweat Challenge Day 5
P1: 10/30s --20x (~13min)
sB jump squats #30 - 17/15/15/14/15
manmakers #15s (no pu -- *add row) - 5/4.5/4/4.5/4
exercise band slams(green band) - 24/22/27/27/26
speed skaters - 22/23/24/24/26

P2: Sexy Sweat Challenge Day 4
10 min AMRAP:
20 weighted windshield wiper abs (hold weight #15)
10 reverse plank walk in/outs
10 side plank leg lift
10 plank walk in outs
10 side plank leg lift
leg lower 1/2 way 10s hold, 1/4th more 10s hold, look at laces legs all the way down 10s hold, leg lift 10s up
20 look at laces flutter kick
10 look at laces open and close legs
#sets: 2  5/8

total: ~28 min

sat eats:
**if**
12 - quest bar, oat & berry bake, apple, 1 T almond butter
330 - protein hot choc (h2o), salad, true whip, carrots & pb2

6 - turkey/squash chili, 1 T almond butter

Sexy Sweat Challenge Day 3

2 min yoga

5 min JR

Sexy Sweat Challenge Day 3
10/30s -- 30x
*divebomber - 9/7/7/6/5/4
strict mtn climbers - 31/29/27/25/27/25
broad jumps w/ ugi #10 - 7/8/8/7/7/7
*BB back squat #55 - 6/5/5/5/4/4
pike jumps - 15/12/13/20/20/20

total: ~25 min

Sexy Sweat Challenge Day 2

2 min yoga

5 min row

Sexy Sweat Challenge Day 2
10/30s -- 24x (16min)
JR
hands on ugi pu - 10/7/6
JR
sB curtsey lunge L/twist opp side #30 - 8/9/9
sB curtsey lunge R/twist opp side - 9/8/9
JR
*HSCTs- 4/2/4 (handstand hold if not tapping chest)
reverse plank leglift - 14/14/14

total: ~21 min

wed eats:
**if**

Sexy Sweat Challenge Day 1

Diet Challenges:

• Last week - no chips/raisins
• This week - no dried fruit/carbs at night to improve fasted training/keep iifym log/get protein above 100g/day

TUES:
rock climb inside(all leads w/ 5.9 tr burn out)

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2 min yoga

5 min JR

Sexy Sweat Challenge Day 1
4RFT:
sB front squat #30 - 20x
Frog jumps w/ bar (k2e) - 20x
dB bi curl #15s - 20x
*BB bent overhand row #50 - 20x
jack knives - 20x
TIME: 19:28

total: ~25 min

sun eats:
**if**
1245 -sghetti squash w/ creamy mato chicken sauce, apple, orange, 1/2 questbar
4 - 2 turkey stix, 2 apples, celery & pb2, 1 pc HM bread
6 - chicken, asparagus/carrots & pB
============
 **if**

tues
**If**

Sexy Survivor Workout

2 min yoga

5 min JR

Sexy Survivor Workout
Part 1: 10/50s -- 5x
1. *SB OHBackward Lunge Kick Up (left leg) - 19/12
2. SB OH Backward Lunge Kick Up (right leg) - 15/13
3. One Arm Press UP to pike (alternating arms for each rep) - 10/10
4. 2 Kick Ups & Breakdance Push Up - 6/5
5. Pike Jump & Squat Jump 1- 2/11

Part 2: 5 min CD
One Leg Squat & Jump Tuck (alternating legs after each rep) as possible.
# reps: 36

Part 3: 10/50s -- 5x
REPEAR PART ONE!

total: ~20 min

sat eats:
**if**
1220 - quest bar, leftover chicken/mato cream sauce on sghetti squash, orange
3 - 3 eggs, swt tato in coc oil, a few nuts
6 - chicken, asparagus, squash

ZWOW #99

THURS WO:
Climb - autobelay

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

2min yoga

5min row

 ZWOW # 99
 15-Minute AMRAP!
    •    20 Chair Jump Lunges
    •    10 Step-up (each) and Plank Toe Touches (straight leg) #10s
    •    30 1 Leg Tricep Dip Kick Ups
    •    15 each leg sB Side Step-ups/knee up #10s
    •    20 Plank Chair Step-Overs (w/ feet)

#sets: 2 4/5

Total: ~ 21min

wed eats:

**if**

12 - protein hot choc w/ coc milk, 1/2 quest bar, apple, 

3 - grnd beef, nana & pB, veggie stix & pb2, orange

7 - chicken stroganoff, salad

thurs:
**if**
1130 - leftover stroganoff, salad, 1/2 quest bar, orange
330 - protein hot choc w/ coc milk, pistachios, apple
6 - 1/2 WF chicken salad, salad

fri:
**if**
11 - 1/2 wf chicken salad, quest bar, 2 oranges, 1/3c nuts, tiny apple, swt tato in coc oil

230 - 3eggs w/ slice faux cheese, carrots & cel w/ pb2

730 - spaghetti squash w/ creamy Mari chicken sauce, 1/2 quest bar

kick ass tabata

2min yoga

5 min JR

kick ass tabata
10/20s -- 8x (each exercise)
box jumps - 15/10/10/9/11/11/11/11
burpee chins - 3/3/3/3/33/3/2
jump lunges - 15/17/18/17/18/21/20/20
BB bent rows (alt overhand & under) #55 - 19/11/12/7/12/8/11/9

Total: ~25min

Zshred #29

DIET CHALLENGE THIS WEEK: 

NO MORE RAISINS OR BLUE CHIPS

2MIN YOGA

5 MIN ROW

Zshred #29:
2RFT:
    •    1-Min Jump Rope
    •    30 Kettlebell Swings (full) #26
    •    1-Min Jump Rope
    •    15 Goblet Squat & Press #26
    •    1-Min Jump Rope
    •    10 kB pullover, knees2kb, Sit-Up, table cross reaches 1 each side #26
    •    1-Min Jump Rope
    •    5 Push-Up/touch kB at feet
time: 20:36

total: ~25min

mon eats:
**If**
12 - 2 eggs, 1 protein mug muffin, apple, swt tato in coc oil
3 - chicken chili w/ spinach & cheese, pistachios

6 - grnd beef, salad

theHiiT#24

2min yoga

5 min JR

Butt Slayer
40/20s -- 15x
40s BB back squats #55 -
20s mtn runners - 
40s BB alt. front lunges -
20s ugi elbow plank jax -
40s wide squat/kB swing (half) #26 -
20s lying scissor abs (leg allllll the way down and up) -
40s dynamic squats
20s ugi plank (st. arms) kick backs L leg -
40s ugi plank cross knee mtn climbers
20s ugi plank kick backs R leg -

total:

sat eats:
**if**
1145 - chicken, swt tato in coc oil, quest bar, raisins
345 - 3egg, broc stirfry, apple,  pistachios
7 - chicken white bean chili w/ faux cheese & spinach

Zshred # 4

2 MIN YOGA

5 min ROW (10/20s)

Zshred # 4
4RFT:
    •    50 Punches #5s
    •    10 manmakers #15s
    •    10 Skater touch jumps
    •    30 Weighted Sit-Ups#15
    •    30 Russian Twists #15
time: 18:25

total: ~23min

thurs eats:
**if**
11 - chicken soup, 1/2 quest bar, apple, 1/2c pecans, raisins
2 - 3 eggs n spinach, swt tato in ghee, 1/4c granola,
7 - salsa chicken 1/2, salad

fri
**if**
11 - leftover beef/sq casserole, apple, almonds, 1/2 quest bar, raisins & almonds
2  - salsa chicken, salad, HM bread w/ ghee
530 - tiny shrimp taco, large salad

HiiTBody #4

2 min yoga

5 min JR

Rock Hard

10/50 -- *16x

Pogo Left (1 leg dl/touch & jump) - 21/20/19/20

Pogo Right - 20/18/21/20 

Ugi OH Jump Lunge Twist #10 - 16/17/18/20

Leglift/Ugi Toe Touch #10 - 13/13/12/12

total: ~21min