Jackie K's WOD

5 min yoga warm up

3 rounds:

kB swings (#35) - 20 reps

hang power clean to overhead press (#65) - 10 reps

Jump rope  - 500 skips

Completion time:  21 min 34s

+20 min stair sprints (skip 1 step/every step/double ft hop = 1 set. 12 sets completed)

thursday eats

7am cappuccino whey shake/melon

10am chicken/ avocado/sweet potato

1 pm protein sorbet/1/2 slice protein bread

4pm  1/2 cup craisin, sunflower seed, 2 tbsp organic granola, almond mix/2 egg soup (mushrooms/zucchini)

7 - *****I.F.*****

friday eats

7am cappuccino whey shake/1 cup mixed fruit

10am   chicken/ 1/2 cup almond, craisin, sunflower seed mix

130pm 1.5 slice protein bread, 2 cups broccoli

245pm small home made banana oat cookie

7pm chicken/veggies

Sexy Supremacy Workout

5 min yoga warm up

10s/40s- 24 rnds

10 mnt climbers/1 (staggered) pushup - 5/6/6/6

1 arm sB alt. row (#30) - 16/17/17/16

*sB fwd/bkwd lunge L - 9/9/9/8

*sB fwd/bkwd lunge R - 11/10/9/8

inverted 1/2 rows - 49/40/46/43

bicycle (#15) - 28/24/23/24

-        jr 20 min (5s/55s -- 20 rounds)

OK. So far my “clean it up in 3” challenge is not going well. I definitely went from 85% to 90% in the last couple of days but it pisses me off that i was not 100% so as punishment i decided to start it all over again yesterday. this is really important. If you fail, try again. Do not give up, do not lose hope/motivation it was just a couple of days and you can make up for it fairly easily once you’ve committed to doing better. Remember, you are AMAZING and you can do ANYTHING if you put your mind to it!

rules:

1)              veggies with 3 meals a day

2)             fruit with only 2 meals a day

3)             0-1 serving grains/day, no alcohol or dairy

DO IT BECAUSE ITS GOOD FOR YOU NOT BECAUSE YOU WANT TO!

wednesday eats:

7am cappuccino whey shake/melon

10am tuna salad/veggies/1 tbsp almond butter

1pm protein pudding/melon/1 slice protein bread

4pm 2 egg drop soup (mushrooms, spinach, broccoli), 1 small ezekiel corn tortilla

7pm home made ratatouille

Mostly Muscles

5 min yoga warm up

AMRAP in 15 min

full squats (#45) - 6 reps

Pull ups - 6 reps

# sets completed:   14 

Notes:

1)              switched to assisted pullups on round 9.

2)             go slightly heavier with the squats next time.

+    JR 20 min (10/30s -- 30 rounds)

Yesterday’s Eats:

7am cappuccino whey shake/1 banana

10am chicken salad/asparagus/sweet potato

1pm protein sorbet/ 1 slice protein bread/ 1/3 cup almond walnut mix

4pm 2 egg drop soup (broccoli, onions)

7pm leftover beef stew/veggies/7 home made tortilla chips :(

Fcuk The Gym

5 min yoga warm up

part 1: 10/30s - 6 rounds

sB diagonal lunge backs (alt) - 13/14/16

reptile on the run - 50/48/50

Part 2: 10/30s - 6 rounds

sB squat kick (alt) - 13/11/11

kick ups - 61/58/55

Part 3: 10/30s - 6 rounds

sB wide squat touches3/jump tuck - 4/4/4

breakdance pushup - 7/9/8

LOOOOOVED THIS WORKOUT!

+     20 min sprints outside (1:30/30s -- 10x)

yesterday’s eats:

8am cappuccino whey shake

1130am tuna/bell pepper

2pm 2 egg drop soup (spinach, mushroom), 1.5 slice protein bread

3pm melon/2 tbsp ab

5pm chocolate/coconut protein pudding

7pm beef/veggie stew with asparagus

Danny J's Challenge #3

50-40-30-20-10 Reps (50 of all then 40 of all, then 30 of all etc...)

1. Plyo bench hops

2. Mountain Climbers (Right + Left = 1)

3. Jump Rope

4. Plank to Straddle

5. Falling Push-Ups

Completion time: 22min 31s

+jr 20 min (5s/45s -- 24 rounds)    

SORRY NO WORKOUT VIDEO TODAY! :(

Yesterday’s Eats:

-cappuccino whey shake, 1 banana

-chicken/sweet tato stew

-brat/watermelon/veggies

-organic turkey jerky/blue chips

-leftover steamed fish and veggies

Pound Melting Workout

5 min yoga warm up

10/50s -- 12 rounds

reptile toe touch pushup - 14/15

sb side lunge L - 21/22

sb side lunge R - 20/21

crab fighter L - 13/14

crab fighter R -12/13

sBfront squat - 22/21

Quick workout before a day of floating and early fourth of july festivities!!!!

Yesterday’s eats:

7am Cappuccino whey shake, 1 apple

10am crock pot chicken/sweet potatoes, 1/3 mac nuts/almond sliver mix

2pm 2 oz shrimp, 1.5 slice protein bread, 5 brussel sprouts

430pm protein sorbet

7pm steamed fish and veggies

Hot as F@#& ! Workout

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5 min yoga warm up

15 Kettle bell swings (#35)

14 box hops (20")

13 dB split jerk (#25)

12 reptile pushups

11  dead lifts (#105)

10 wall walk ups

14-13-12-11-10-9

13-12-11-10-9-8

12-11-10-9-8-7

11-10-9-8-7-6         

10-9-8-7-6-5        (360 total reps!)

Completion time:  35min 49s

Notes:

1.              extra long and super duper hard workout today so i’m skipping the jump rope.

Yesterday was an ARD (active rest day) and officially began my three week diet challenge that i have named:  “clean it up in 3.” (You give it a name and it becomes all the more important!) Although my diet has been really good (better than ever before, even) I have let a few nasties slip back in and while thats ok sometimes its getting a little too frequent for my comfort. I am recommitting myself to paleo (a dairy, grain and alcohol free lifestyle) and am going to work harder at getting a large serving of veggies with at least three meals a day and fruits for two.

...btw you have to check this out.

Yesterday’s Eats:

7am Cappuccino whey shake, 1 med banana

10am egg drop soup (3 oz chicken, 1 whole egg, onion, mushrooms), 1 slice paleo cinnamon swirl protein bread

2pm protein sorbet, 1/2 slice cinnamon protein bread, 1/4 cup almonds

4pm 2oz shrimp, brussel sprouts, 1/4 cup craisins

7pm crock pot chicken/sweet potatoes