HiiTReps #14

3 min yoga 

HiiTReps #14

10/30 -- 36x (24min)

ugi walk over pu - 10/10/8

JR/burpee

ugi tri pu - 9/8/7

JR/burpee

ugi chest fly #15s - 11/10/10

JR/burpee

kneel on ugi bent row/fly #15s - 9/8/9

JR/burpee

inv row #12 - 12/12/13

JR/burpee

BB bent row x2/stand #65 - 7/7/7

JR/burpee

thurs eats:
8 - decaff w/ protein coc creamer
11 - lara bar, steamed veggies, dried mango, 1/2 chicken, banana, 4 mac nuts
330 - protein mug muffin, cabbage & carrots in HM dressing, tato in avo oil & salt
6 - 2T p28 pB
8 - 2 small apples, 1 orange, steamed chicken and veggies w/ a touch of sauce, a few bites lo mein noodles :(

Metabolic Inferno v2.0 & FJ T1

Metabolic Inferno v2.0

29 min AMRAP:

30s JR

tricep dip/chair leg lift over #12 - 10 reps 
30s JR

kB squat step ups (chair on both sides) #26 - 20reps
30s JR

dB split lunge2/push up2 #20s - 10 reps

30s JR

**ball pike abs - 20x
rnds: 3

completed 4 rounds of 4 exercises in: 29min 8s -- oct 20, 2010

wed eats:
8 - decaff w/ protein coc creamer
11 - lara bar, steamed veggies, 2 oranges, 2 eggs, 3 sausages
3 - protein cookie, cabbage & carrots coleslaw w/ HM dressing, swt tato in coc oil, 2 T p28 pB, dried mango
8 - ratatouille, 2 tiny apples

Z's Guns & Pistols #9 & FJ T1

3 min yoga

Guns & Pistols #9

30 min AMRAP:

40s JR high knees

pistol down/roll back/fwd into pu/l leg jump up L - 10x 

40s JR
pistol down/roll back/fwd into pu/l leg jump up R - 10x 
40s JR

dB pistol into jump lunge/OH press while in lunge #17.5s - 10x

40s JR
*dB skater lunge L #17.5s - 10x
*40s JR
*dB skater lunge R #17.5ss - 10x
#rounds:  2  1/2

this was fun and challenging! :D

mon eats:
8 - decaff w/ protein coc creamer
1130 - 3 tiny apples, can tuna, carrot/cabbage salad w/ HM dressing, dried mango, 1/4c pistachios
4 - 1/2 lara bar, salad w/ vinegar, protein hot choc, tato in avo oil & salt
7 - paleo "breaded" chicken, asparagus, noodles :( :( :(
ARRRRRG. I had two great days and now NOODLES happened. :(
:(

tues:
8 - decaff w/ protein coc creamer
1130 - lara bar, steamed veggies, 2 eggs, 3 sausage links
330 - protein hot chic, salad w/ HM dressing, 2 T p28 pB
7 - beef squash boat

kB pyramid circuit workout & FJ 4 T1

3 min yoga

kB Pyramid Circuit WOrkout

Pyramid 4reps ---->10 [+2each rnd]
FOR TIME:
Goblet Squat #52
50dbl unders/100 hi knees

dB Press/Push Press #25s
25dbl unders/100 hi knees
Suitcase Deadlift Burpee #80
50dbl unders/100 hi knees
**bW pullups #12
25dbl unders/100 hi knees
Double KB Bent Over Row #25s
50dbl unders/100 hi knees
Vertical Swing/Pull Burpee #40
25dbl unders/100 hi knees
TIME: 33:40

This was a little too intense. Feeling like puking.

sun eats:
8 - decaff w/ protein/coc creamer
11 - 2 eggs, steamed veggies, bowl of fruit, 2 chicken sausage links, 2T p28 pB
3 - 1/2 lara bar 1/4c pistachios, salad, tato in avocado oil & salt, protein waffle
630 - beef tato soup, 1 oz turkey jerky, bowl of fruit, carrots

Sexy Butt & Abs Challenge Day 4 & Food Journal T1

QUADS ARE DEAD from yesterdays tabata squats so we're doing all upper body and abs today!

3 min yoga

Sexy Butt & Abs Challenge Day 4

**WEIGHT VEST ON FOR ALL!!!!**

p1: 10s/50 -- 24x

pu w/3 jax ft #12 -8/7

JR

(upr bk on bosu) st arm dB pullovers #25 - 16/15 ^nxt

JR

(upr bk on bosu) incl BB ch press #45 - 15/15

JR

dB kayak abs #32 - 29/26

JR

(upr bk on bosu) dB skull crushers #12s - 15/14

JR

stc mnt climbers - 42/42

JR

p2:10/50 -- 12x (no wV)

clam shell dbl crunch - 20

JR

90* scissor holds (5sec) - 15

JR

hip lifts - 26

JR

leg out/in k2head - 17

JR

ab roll backs (ft off grnd!) - 15

JR

pilates 1000 - 130 (pulses)

JR

eats sat:
8 - bullet proof decaff w/ 2 T whey
1130 - 2 eggs, 2 T p28 pB, steamed veggies, bowl of fruit
330 - swt tato in cod oil, protein hot choc (4T whey), salad w/ vinegar, 1/4c pistachios, 1/4c bean, cheese, tuna mix
630 - tato soup w/ g beef, 2 slices dubliner, 1oz turkey jerky, carrots

BOOM BOOM v2.0

3 min yoga

Instead of calling redo workouts BMS (beat my score) I'm going to call them version 2.0. Unless I actually do the exact version over again. I've been adding weight to what should only be bodyweight. This makes it harder so there's no way I can beat my original score. 

BOOM BOOM --  v2.0

1) JR - 6x -- 10/30

2) triple sumo squat (sumo/sumo jtuck/sumo leg lift1) #12 - 6 rounds 10s/30s -- 7/8/7/7/7/7

SCORE FROM 10/12/10:     8/9/10/9/9/8 

3) JR -- 6 rounds 10/30

4) time challenge - 3 rounds/20x each: twisted climber, dB bosu alt toe touch abs #15 - 5:02

4:50

5) JR

6) side burpee with pushup and knee tuck  -- 6 rounds 10s/30s -- 5/5/4/5/4/5

5/5/5/4/5/4

*7) JR

*8) BBback squat #65 - 9/7/7/6/6/6

33min 

SEE V 1.0 HERE (29min 33s)

hiitreps #12

3 min yoga

hiitreps #12

30 min AMRAP:

dB jump lunge kick up #15s - 20x

JR 30s

**BB curtsey lunges (alternating) #65 - 20x

JR 30s
(1 leg) sB good mornings #30 - 20x total

JR 30s

dB rev fly #15s - 20x

JR 30s

dB knee raise #10 - 20x

JR 30s

regular pu/narrow/stagger L/stagger R - 20x

JR 30s

kB fast step ups #26 - 10x each

JR 30s

OH sit up/chop L/down/chop mid/down/chopR (ft off g!) #25 - 20x

JR 30s

BB sumo squat same e2k #65 - 20x

JR 30s

elev plank twisting k2e - 20x (total)

JR 30s

*plank step overs - 20x
#rounds: 1  5/11

Sexy Beast w/ Zuzka & MP REMINDER

Clean it up.

8 - decaff coffee w/ protein/coc creamer (2T w)

12 - meat, steamed veg, 2T nut butter (1/4c nuts OR Lara bar), Ezekiel bread(?)

4 - protein hot choc (1scp w), salad, swt tato in coc oil [or choice protein sludge]

7 - meat, veg

3min yoga

Sexy Beast w/ Zuzka

10/20 -- 8x each

1. kB dynamic squat #26 - 15/12/12/11/12/11/13/12
2. JR/burpees
3. inv row #12 - 11OH/7UH/8/7/8/7/8/7
4. JR/burpees
5. dive bomber pu - 4/4/4/3/3/4/3/3
6. JR/ halfburpees
7. **sB side lunge #30 - 8L/7R/7/8/7/7/7/8
8. JR/halfburpees

Z Kettlebell #11 & Meal Plan Reminder

YOU NEED TO FOCUS. 
Processed foods, grains and dairy are back in for NO good reason.
STOP EATING  NUTS! (Limit to 2T/day)
EAT MORE FRUIT & VEG!
BACK TO THE MEAL PLAN TODAY.

8 - decaff coffee w/ protein/coc creamer (2T w)
12 - meat, steamed veg, 2T nut butter (1/4c nuts OR Lara bar), Ezekiel bread
4 - protein hot choc (1scp w), salad, swt tato in coc oil [or choice protein sludge]
7 - meat, veg

Add one cheat meal a week! Make sure it's an extra delish treat!!!!!!

3min yoga

Z Kettlebell #11 

30 Min AMRAP
20 one-arm KB Swings (each) #30
JR 1 min high knees
10 Clean + Squat + Press (each) #30
JR 1 min low jax
10 Back Lunge + Pass Under + one-leg dead lift (each) #40
JR 1min hk
10 Weighted Side-Crunch (each) #26
JR 1 min scissors
# rounds: 2 5/8

Zshred #34 & 3rd time IF's a CHARM!

That is......success until now. Since we got back I've been eating too many nuts,  and just too much food in general. I need to scale it down again otherwise its gonna suck. And just when I was so happy with my pictures in a bikini on a beach. So here's what the magic formula has been:

8am - coconut milk coffee (+2T whey)
12 - meat, steamed veggies, 1/4c nuts or 2T nut butter
4 - craving cocoa hot chocolate (+4T whey), swt or REG tato in avocado oil, salad w/ vinegar
8 - meat, veggies

+

30min weight/jr circuits

=

MUSCLEY LEAN AWESOMENESS.

Bad week :(

Get. Back. On. Track.
-----------------------------------------
SAT:
indoor climbing
10-,11-,11,10-lead
-------------------------------
SUN:

3min yoga

Zshred # 34:
30min AMRAP
12 **Kb goblet squats #40
12 **6dL & 6 upright row each #40
400m run
10 Suitcase Lunge L #40
10 Suitcase Lunge R
400m run
10 one-arm Row L #40
10 one-arm Row R 

400m run

10 ab splitters

10 star crunches each

400m run

#rounds: 2. 1/12

HiiTCore #1 & +

soooooooo exhausted and sore today. gotta climb tomorrow so this is what's happening today.

+ (goal until april 23rd: keep workouts 28-30min, 6x wk, alt cardio Intervals until April 23rd or later ) +

3 min yoga warm up

HiiTCore #1
10/50 -- 30x
(hands on ugh) step out 1 each/jump in
JR
(H on ugi) twisted climber/jack in middle
JR
ugi chuck then tuck #22
JR
**dip station dB knee raises #8
JR
spider pu/pu
JR

fergot to rec-ord my score. nerp.

T1 WO & Meal Plan

FEB - APR 24th
WOs 6x week (1 climb, 5 WOs)
WOs are half JR/cardio and half weight lifting (24-32min)

Week7 : taper to 26min

Week8 : 24min

Week 9 : 20min

Week 10 : 16

Week 11 : 12

Week 12 : 10

Week 13 : 5

Week 14 : no more 6th day workout
dog walk 2mi, 3-5x wk

Meal plan:

• NO GRAINS!!!!
• Limit nuts to 1/4c serving  & 2T p28 pB 
• No extra calories required right now. 
• GOAL: Stay under 130lbs

8 - decaff w/ protein coc cream

930 - fruit/1/4c nuts

1130 - meat, veg

330 - meat, veg, tato or yam in oil, 2 T p28 pB

630 - meat, veg

HiiTMax #4

3 min yoga warm up

HiiTMax #4

10/20s -- 66x (33min)

JR/burpee

dB OH jump lunge chop #15 - 8/8/7

JR/burpee

alt kB swing #30 - 14/14/15

JR/burpee

BB half burpee/dL #65 - 6/5/6

JR/burpee

*BB low lunge backs #65 - 9/9/9

JR/burpee

sB clean and press, squat and press #42 - 3/3/3

JR/burpee

elev. pu/knee tuck (1) - 7/5/6

JR/burpee

plank dB shoulder taps #20s - 12/12/12

JR/burpee

dB toe touch abs #10s - 10/8/10

JR/burpee

kB goblet squat #42 - 7/7/7

JR/burpee

V-ins on ugi ball - 11/12/12

JR/burpee

BB 1/2 burpee/row #65 - 6/6/6

this format was a nice change up from my regular format.

HiiTLean #11

3Min yoga

HiiTLean #11

30 min AMRAP

**dB squat jumps #15s - 15x

jR 40s

**BB curtsey lunges #65 - 8each

jR 40s

ft elev side plank/leglift/k2e tuck L - 15x

jR 40s

ft elev side plank/leglift/k2e tuck R - 15x

jR 40s

**Db bicycle crunch #15 - 30x

jR 40

#rounds: 3. 2/5

I should really start calling these workouts "INSPIRED BY HiiTLean #11"...I changed all but two exercises here.

Sexy And I Know It

3 min yoga warm up

Sexy And I Know It [A BR Lite Workout Turned UN-LITE!!]

10/50s -- 30x

JR

1) BB Sumo Squat/Side Leg Lifts #65 - 15/15/15

JR

2) *Plank row #25s - 18/20/16

JR

3) Tricep Dips on dip station - 19/20/18

JR

4) BB Step Ups (-2risers) #65 - 14/12/12

JR

5) kB Stability Ball Crunch (4x each side) #26 - 20/19/20

hiitreps #11

Back to paleo today!
Gotta keep in shape for pages hot springs on my birthday!!!!!

3min yoga

hiitreps #11

10/30 -- 42x (28min)

JR

sB squat/golf chop (alt) #42 - 11/10/9

JR

**BB lateral step up R#55 - 7/7/8

JR

1 leg narrow pu - 10/9/8

JR

**alt grip chins (red band) - 9/9/8

JR

smith upside-down leg press #116 - 9/10/10

JR

**BB lat step up L #55 - 8/8/9

JR

Split snatch #20s - 9/9/8

BR HiiTMax #53 Part 2

3 min yoga

BR HiiTMax #53 Part 2

10/30s --  48x (32min)

JR/burpee//JR (all) 

10. kB Lunge Back to 1 leg row R #30s - 6/7/7

JR 

11. Lunge Back to 1 leg row L - 7/7/7

JR 

12. BB Wide Squat & Calf Lifts #121 - 8/8/7

JR 

13. **BB dL #65 - 12/11/11

JR 

14. dB OH Jack Knives #25 -  8/8/9

JR 

15. Holding dB Boat [crunches] w/ V Legs - 12/11/10

JR 

16. [unilat] dB OH Lunge Bk Kick  – R #25 - 10/8/9

JR 

17. dB OH Lunge Kick– L - 9/8/10

hiitbody #8

WED:
rock climb indoors

10- warm up, all leads, tr 11-

The yoga/run break made me so strong!!!!!! :D

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

hiitbody #8

10/50 -- 32x

**pistol R #12 - 10/10

JR

bar pu/clean and press #55 - 5.5/5.5

JR

sB pullover/sit up to boat pose/press #30 - 6/8

JR

sB opp shoulder squat(no pu!!!) #42- 8/9

JR

dip station V-abs- 18/16

JR

single arm alt. kB squat and press #30- 10/10

JR

**pistol L #12- 10/10

JR

dB pull over/leg lift/crunch up to toes #30 - 8/9

JR

Zkettlebell #5

3 min yoga

Zkettlebell #5
30min AMRAP
    •    20 Full Kettlebell Swings #30
JR 35s
    •   60s Plank hold
JR 35s
    •    [20 total] *Single Leg Dead Lift #40
JR 35s
    •    *[10] Bk Squat #75
JR 35s
    •    60s Plank hold
JR 35s
# rounds: 3. 3/10

Zshred # 27

3min yoga

Zshred # 27: 
30 min AMRAP (O=3rft) 
ADD 2 REPS EACH ROUND! 10,12,14,16,18......
    •     1 Min Jump Rope [High Knees]
    •    10 EXPL. INV ROW
    •    1 Min Jump Rope [High Knees]
    •    10 Weighted Step-Ups #25s
    •    1 Min Jump Rope [High Knees]
    •    10 Donkey Kicks (against wall)
# rounds: 4.5