Feed The Need

Part 1: 10/20 - 6 rounds

sB pick up jumps (30#) - 4/4/4

leap frogs - 13/12/12

Part 2: 3 min cd (max sets)

blaster pushups - 5 reps

jumpers  - 5 reps

# sets: 3.5

Part 3: 10/20 - 6 rounds

kB swing/abduct L (26#) - 10/9/9

kB swing/abduct R - 10/9/9

Repeat part 2 - 3.5 sets

Repeat part 1 - 3.5/3/3      10/10/10

Repeat part 2 - 3.5 sets

Repeat part 3 - 11/8/8        10/9/8

Notes:

- this was a super tough workout! really felt my legs.

+ JR 20 min (5s/35s -- 30 rounds)

Yesterday's Eats:

7am - cappuccino shake, 1 cup mixed fruit

11am - 1 ezekiel bread, chicken, 1/2 watermelon protein sorbet

2pm - 1 can tuna, spinach, vinegar, 1 tbsp aB

5pm - whey protein, 12 mac nuts

7pm - burger (no bun), spinach, vinegar

9pm - a couple spoonfuls of Banana Paleo Ice Cream!

Metabolic Fire Workout w/ Video!

thrusters (45#) - 15 reps

reptile pushups - 15 reps

dead lift (65#)  - 15 reps

plyo roll ups - 15 reps

The pyramid looks like this:

thrusters

thrusters, reptile pushups

thrusters, reptile pushups, dead lift

thrusters, reptile pushups, dead lift, rollups

rollups, dead lift, reptile pushups, thrusters

rollups, dead lift, reptile pushups

rollups, dead lift

rollups

Completion time: 24min 55s

I just don’t have it in me to do one of Aubrie’s, Danny-J, or Jackie Kay’s workouts this week. I feel off and my legs still hurt from my run on Wednesday.

Yesterday's Eats:

7am - cappuccino shake, 1 med apple

1030am - 1 cup leftover green chili, 2 oz shiritaki noodles**

2pm - spinach 5-white omlette, 1/4 cup salsa, 2 tbsp aB

3:30pm - 2 lemon protein squares

7pm - chicken, spinach, vinegar

**eww. those noodles were disgusting. not only did the taste and smell like week dead fish, but the upset my tummy for the rest of the day too :(

Sexy Body Beater

-->
5 min yoga warm up

10s/1min - 20 rounds

1 1/2 pushups - 16/16/16

knee hugs - 25/27/26

dBl lunges (alt.) - 14/18/18

1 1/2 pull ups - 7/9/9 (half of each set done with bodyweight only)

dancingfrog squats - 18/21/23

+  JR 20 min (10s/40s -- 24 rounds)

Had a couple of not so great eating days this week so I am going to jump right into a low calorie cycle for a couple of days to make up for it. I’d much rather do this than do extra cardio. Fri-Sun I’m going to stay around 12o0 calories per day. After this reset, I will go back to my regular food intake! This will be reflected in tomorrow’s post since today’s post show’s yesterday’s eats.

In other news I’ve been practicing my double unders (jump rope) and they’re coming along nicely. I can do one every 3-4 jump somewhat consistently. They use these a lot in crossfit workouts so I’m really working hard on getting them down.

Yesterday's Eats:

7:40am - cappuccino shake, 1 med apple

11am - chicken, 2 ezekiel bread, 1.5 tbsp aB

1:30pm - 1 can tuna, spinach, vinegar, 1/2 cup raw walnuts

3pm - 3 Lemon Protein Bars (oops)

6pm - steak salad, vinegar, baked potatoes

8:15pm - 1/2 watermelon protein sorbet

It Takes Balls

4min count down:

Commando pushup -  33 reps

time challenge!

Sprinter abs - 50 reps each leg

Ball fonzi (5#) - 50 reps

Ball pushup/knee tuck - 50 reps

Ball hamstring roll in - 50 each leg

Time: 11 min 1s

4 min: 1min/1min split:

Side plank/dip n’ lift R (8#) - 12/11

Side plank/dip n’ lift L - 12/11

Total workout time: 19min 1s

+ JR 20 min (5/35s -- 35 rounds)

I am trying to find a happy medium for my goals here. Although I love the super lean look, I realize that it takes A LOT of effort to maintain. Hence the picture above which I found on theCHIVE website. I think that is do-able without back breaking, take-the-fun-out-life effort. In most people's opinion I have already taken the fun out life by doing what I do but realize that I don't find the same things fun as other people. Frequent/large social occasions just aren't my bag. Food/drink is NOT a source of happiness for me. Food is fuel. My direct source of happiness comes from being the best me I can be.

P.S - My legs are KIIIIILLLLLING me from my run yesterday so this workout involves very little leg action.

Yesterday's Eats:

7:45am - cappuccino shake, 1 med apple

11am - 1 ezekiel bread, beef meatloaf, 1 tbsp aB

2:30pm - 1/2 salmon burger, spinach, vinegar, 1/4 cup seeds

3pm - watermelon protein sorbet

5pm - whey protein, 1 oz organic jerky

7pm - 1.5 cup EC chicken pot Pie

Hellish 400 Inferno Workout, 5.11s & 123lbs!

5 min yoga warm up

sumo squat step up (12lb. weight vest) - 30 reps (each leg)

santana pushups - 20 reps (each side)

(repeat once more.) 8min 46s

sB front squats - 30 reps

break dance knee tuck - 20 reps

(repeat once more.) 16min 12s

sB lunge and chop - 30 reps

donkey kicks - 20 reps

(repeat once more.)

Completion time: 23min 21s

+  24 min (HIIT) run outside: 1:30min brisk walk/30s 100% sprint (12x)

Attempted a couple 5.11’s at the climbing gym on Monday and only made it about 1/2 - 3/4 way up them. Not quite there yet but I was also STIIIIILLL sore from Danny J’s Dirty 1000! It slowed me down A LOT. It seems to be my fingers that aren’t quite strong enough for those teeny tiny grips yet...

Felt a little over done still yesterday so I took an active rest day (4.5mph -- 3.3 mile dog walk).

I’m finally better today though and weighed in at 123lbs flat (down .6lbs from 3/16/11)!!!! When I take BF% and weight again June 1st I would like to be down .5lbs at the very least. I’ve found this slow going is a lot easier for me to stick to then going any faster than this. I need to stay calm and relaxed about this process otherwise it back fires in a super bad way.

Yesterday’s Eats:

7am - cappuccino shake, 1/2 banana

10am - 1/2 salmon burger, dijon mustard, 1 small sweet potato

11am - 1/3 cup raw pecans, 12 blue flax chips -- BOOOOO!:( 

2pm - 1.5 oz organic jerky , 2 frozen whey cubes

445pm - whey protein

7pm - 6-white/veggie scrambled eggs

Monday’s Eats:

7am - cappuccino shake, 1/2 banana

11am - 1/2 salmon burger, dijon mustard, 1 small sweet potato

12pm - 1/3 cup raw nuts

3pm - chicken, spinach, vinegar, salt free brown rice cake

5:45pm - whey protein

8pm - beef meatloaf, green beans

Ab-tastically Six-packish Ex. Challenge

Exercise Challenge

2 min JR

2 min sB situps - 40/41/35/37

2 min JR

2 min ball knee tucks - 33/32/35

2 min JR

2 min diagonal knee tucks - 50/47/44

REPEAT THIS 3  1/3 MORE TIMES! (Last round should be sB situps)

Total workout time: approx 36 min

Climbing today!

Ok, I HAAAVE to tell you what happened yesterday that TOTALLY AND COMPLETELY MADE MY DAY! So I filmed myself doing Danny J’s Dirty 1000 on Saturday and then Sunday she totally messaged me and offered me a free No Excuses t-shirt for it! Then we chatted for awhile about the other challenges available and about how she needs to get a macbook because iMovie rocks:) Anyways, this is STILL making my day today. I just can’t believe how sweet she is! Or that she would even contact me about it!

Power Girl Workout

5 min yoga warm up!

10/50s -- 18 rounds

Surfer - 7.5/7/7

Beach scissors L - 22/19/19

Beach scissors R - 22/21/20

Fighter lunges L - 24/21/22

Fighter lunges R - 23/21/20

*diamond runner pushup - 10/9/10

+ JR 20 min (10/30s -- 30 rnds)

notes:

 - changed the last exercise because my chest is pretty sore from Danny J’s Dirty 1000 workout that I completed yesterday:) all in all I am a good sore and not overly sore and dead like I thought I’d be.

Yesterday's Eats:

8am - cappunccino shake, 1 cup mixed fruit

11:30am - medium chicken, 2 brown rice cake (no salt), 1/3 cup raw cashews

245pm - 1/2 salmon burger, 10 asparagus

6pm - whey protein

8pm - mahi, salad, 2 tbsp mango dressing