Yeah! Workout

3min yoga warm up

pushup and monkey kick - 30 reps for time (4:06)

cartwheel and mnt climber 5/10s - 12 rounds (6 min)

3x jump lunge/front kick - 50 sets for time (5:01)

completion time: 15min 7s

+ 12lb weight vest pull ups (4 reps pull ups/6 reps chin ups)

1.   20 min JR (10s/20s - 40 rounds)

Just Did It!

3 min yoga warm up

10/50s- *30 rounds

JR low jacks -59/55/55

lunge on ball (L) - 14/14/17

JR low jacks - 61/52/55

lunge on ball (R) -13/14/17

JR low jacks -47/53/51

dip station combo (leg over/lunge back/legraise) -9/12/11

JR low jacks -56/50/52

ball squeeze/pulse squat - 52/54/56

JR low jacks -52/52/49

90 degree ball touch sit up -16/18/19

Tues Eats:

645 am - cappuccino whey shake (1/4 cup coconut)

1030 - chicken breast, medium sweet potato

2pm - 1/4 cup walnuts

 ****IF****

OFF TO GLACIER NATL PARK!

Stronger & Hotter

3 min yoga warm up

Part 1: 10/50s - 12rounds

sb diagonal lunge/row (#50) 11/8/9

crossed leg burpees - 10/10/10

sB squat (L) - 21/17/16

sB squat (R) - 19/17/14

Part 2: time challenge: 15 sets!

jumpsquat(2)/jump tuck/3 1/2 pushups (combo)

time: 2min 59s

Total workout time: 14min 59s

Notes:

- having upper back pain so I’m going to add weight training to my routines every other day if they don’t already have some in them. (5 sets/15 reps -- smith 1 arm row/smith underhand row +10# each side)

1)  JR 20 (5/25s -- 40 rounds)

Sayonara Fat

chin ups - 20 rep

400m sprint (1/4 mile)

ball pushup/knee tuck - 40 rep

400m sprint

 1/2 burpee row (#65) - 60 rep

400m sprint

thrusters (#55) - 80 rep

400m sprint

Completion time: 35min 16s

Notes:

1)perfect weight for 1/2 burpee/row and rep range

2)             killer workout. even hard than yesterday. i feel like dropping dead:)

Thurs Eats

7am cappuccino whey shake (w: 1/4 cup canned coconut)

11am 4oz ground beef/6 oz sweet potato

1pm protein/fruit sorbet - (2 tsp) coconut oil

4pm 2 HB eggs/ 1 bell pepper and a large handful of pea pods

7pm chicken/2 cups lettuce/ 1 tbsp home made vinegarette

***SUCCESS!!! I was not hungry between meals AT ALL yesterday!***

Shape Shifter

5 min yoga warm up

4rounds:

sB squat jump up - 20 rep

reptile *pushups - 20 rep

one leg squat jump up - 20 on each leg

side plank lift cross over - 20 reps each side

Completion time: 35min 59s

***THIS WAS SUPER HARD!!!!****

Tues Eats:

7am cappuccino whey shake/apple

10am chicken/salad/vinegar/20 mac nuts

1pm chocolate coconut protein pudding/1 cup mixed fruit/ 2 tbsp raisins

4pm 2 hard boiled eggs/1/3th med sweet potato

7pm chicken/veggie curry/1/4 cup brown rice

*I always mix 2-4 tbsp canned coconut with my whey protein*

Wed Eats:

7am cappuccino whey shake/apple

10am burrito seasoned beef/brussel sprouts/15 mac nuts

1pm 2 HB eggs/watermelon

4pm 1 slice protein bread/veggies with mashed black beans/1/4 cup walnuts

7pm leftover chicken/veggies

CrossFit Unrivaled 6/23/11

Dead lift (#105)

5-5-5-5-5

THEN: 10---> 1 of each:

Pistols (each leg - jG assisted)

Ring Dips

Toes 2 Bar

total workout time: 21min 01s

+ JR 20 min (10s/40s - 24 rounds)

Mon Eats

730am cappuccino whey shake/1 cup mixed tropical fruit

1030am 1/2 med sweet potato/4oz tuna/15 mac nuts

1:30pm 1 slice protein bread, 1/4 cup sunflower and craisin mix

4pm 3 egg soup(zucchini, cauliflower, Broccoli, tomato, onion)

7pm *****I.F.******

Hotel Room Workout

5 min yoga warm up

10/20s-- 24 rounds

sB squat L - 11/11

dive bombers - 6/6

sB squat R - 12/11

diagonal knee tuck pushup - 7/8

sB squats L -11/11

tricep leg lifts -14/15

sB squats R -11/10

santana pushup -7/8

sB squats L -12/11

monkey pushup -7/8

sB squats R -11/10

sumo pushup -9/10

LOOOOVE THIS WORKOUT!!!!!!!!!! :D

+JR 20  (5s/35s - 30 rounds)

sunday eats

7am cappuccino whey shake

10am turkey burger/melon

12pm 1 slice protein bread

1:45 pm 2 egg drop soup (mushrooms, broccoli, cauliflower)/1/3 cup raw sunflower seeds

4:30pm chicken/apple

7pm ground beef w/ burrito spices//brussel sprouts/red pepper