Aubrie's #4 Challenge

Mon Aug 22:

JR 25 min (10s/40s -- 30 rounds)

rock climbing (2 hours: highest grade - 5.10)

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Tues Aug 23:

JR 25 min (10/50s -- 25 rounds)

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Aubrie's #4 Challenge - Aug 24

3 min yoga warm up

10 rounds for time:

dead lift (2 sets@#95/4@85#/4@75#) - 15 reps

push up  - 15 reps

lateral burpees w/ no pushup (to one side = 1 rep) - 10 reps

time: 33min 34s

I can’t believe that September 6th will be my one year Bodyrock anniversary! I managed to make it a whole year without repeating a single workout! After Sept 6th, I will go back and try to beat my scores for some of the workouts I’ve already done. Bodyrock has given new life to my workouts! I love being cross-fit because it has made my physically ready for any and every other sport or type of exercise/activity I’ve come across. I plan on using these types of workouts forever.

mon eats:

715am - cappuccino shake

1030am - ground beef, lettuce, peach

2pm - tuna pkt, bell pepper, 1 p28 bread

330pm - 1/2 cup granola >_<

6:30pm - chicken, greenbeans, 1 tbsp aB

tues eats:

7am - cappuccino shake

1030am - ground beef, peach, 1/3 cup almonds

1pm - 1 slice p28 bread, 1 egg french toast, watermelon

4pm - 4 egg whites, zucchini, 1/4 avocado

7pm - chicken, asparagus, 1/4 cup brown rice

This Is How We Do It

3 min yoga warm up

Part 1: 5/20s - 12 rounds

Inverted row/knee tuck - 15/13/13/13/12/12

Breakdance push up - 6/6/6/6/6/6

Part 2: cd 4 min

plyo bench hops - 10 reps total

sB low lunge backs (#40) - 10 reps total

# sets: 5

Part 3: 5/20s - 12 rounds

sprinter abs -12/14/14/14/14/14

sb 1 leg deadlift/row (#40) - 4R/6L/5/6/5/6

+ jr 20 min (10/20s -- 40x)

fri eats:

7:15am - cappuccino shake

1030am - chicken & 1/2 p28 protein bagel (1 tsp coconut butter spread)

2pm - leftover carribean chicken stew

5pm - zuccini and 2 hb eggs

7pm - thai shrimp salad

Kauai CrossFIt 6/29/11

500 rep time challenge!!!!!

*Double unders - 50 reps

Box jump (20") - 50 reps

*Plank reverse flys (#10 dbs) - 50 reps

Kettle bell swings (#26) - 50 reps

Walking Lunge - 50 steps

Knees to elbows - 50 reps

*Split jerk (#45) - 50 reps

Back extensions on ball - 50 reps

Burpees - 50 reps

Double unders - 50 reps

Completed in: 32min 34s

Notes:

- * changed some of the exercises because i did the original ones yesterday.

thurs eats:

9am - cappuccino shake

12pm - 4 oz chicken, 1 slice p28 protein bread

230pm - 2 hb eggs, 1 zucchini cooked in tsp coconut oil

3:30pm - 1 slice p28 protein bread

7pm - ***if***

Danny J's 8/16/11 Tabata

10s/20s -- 40  rounds (20 min)

Burpees - 5/5/5/5/5/5/5/5

Push Press (#20 dbs) - 8/6/6/5/6/6/6/5

Jump Lunges - 12/13/14/14/12/12/10/12

kB swing (#35) - 8/9/8/7/7/8/7/6

1)Pullups (instead of legs) - 6/6/5/5/4/3/3/4

Notes:

1)Was totally shaking by the end of this workout so I stopped there.

6 Minute Maniac (x2)

Round 1: 10s/20s - 12 rounds

10s jump squat

20s puke jump overs

10s jump squat

20s mnt climber

Round 2: ". "

Jump lunge

Sumo pushup

Jump lunge

Monkey pushup

+   20min jr 10/50s - 20 rounds

Burning Badly

3min yoga warm up

3 rounds for time:

Sleeping crab - 15 each arm

Jr 250x

Reptile toe touch -10x

Jr 250x

My time: 22min 30s

Ps - hate doing workouts before breakfast. I feel sluggish, slow and clumsy. Can't wait to get back on a regular schedule.

600 Rep Fat Burn

3 min yoga warm up

WO:

jump lunge kickup - 30x

Side burpee knee tuck 30x

1 leg squat/good mornings 30x

Diving knee tucks 30x

Jack jump tuck 30x

3D pushup 30x

One leg squat jumps 30x

Plank lift off 30x

Sumo twist crunch 30x

Ab chopper 30x

Repeat.

Completion time: 50min 2s.   O.o

Followed by a lovely baste in the ocean:)