Crazy Hot Girl

Saturday WOD:

6 mi hike with 12-15lb pack on

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Crazy Hot Girl Workout - Sept 26

3 min yoga warm up

4 rounds:

thrusters (# 65) - 12 reps

burpee box hops (20") - 12 reps total

cable rope row (#66 ) - 12 reps

jump rope - 500 reps

time: 33min 36s

Weakness Is A Choice

4 min yoga warm up

50-40-30-20-10:

kB swings (#26)

deadlift (#65)

BB 1 arm lever row (use #65 bar only lift one end/split reps)

mnt lunges

BB bent over row (#55)

time: 50min 32s

**bruuuuuuuutal.

wed eats:

730am - cappuccino shake

1030am - EFL turkey loaf, apple

1pm - mac nuts, salad, chicken, 1/4 pita

4 - peach, 1/2 cup low fat granola :(  2 oz turkey, carrots

***if #2***

Rock Yo' Bod

5 min yoga/smr warm up

Ground to Overhead (#65)     *higher next time!

1-1-1-1-1-1-1

3 rounds of:

400 meter run

20 box jumps (20”)

15 push ups (staggered)

10 burpees

5 pull ups

Time: 18min 02s

tues eats:

7am - cappuccino shake

1030 - 4 oz turkey burger patty, apple, 1/2 small sweet potato

1pm - 2 oz chicken, salad, 1/4 avocado

3 - 2 tbsp aB, 1/2 p28 bagel

5 - ground chicken sausage/veggies

7 - EFL turkey meatloaf, salad

FOUR DAYS LEFT OF THIS WEEK TO ROCK THE MEAL PLAN! You can do it!

Legs & Cardio Ex. Challenge

JR 5 min (5s/55s - 5 rounds)
 

Step up/lunge back L (12# wV) - 30 reps

Step up/lunge back R (12# wV) - 30 reps

Repeat four more times for a total of 5 rounds.

time: 43min 18s

Kauai CrossFit 7/11/11

4 min yoga warm up

AMRAP 20 min

10 hang snatches (#45)        *flexibility still an issue

10 ring dips (on dip station)

10 knees to elbows (jG)

# sets:  7

sun eats:

8am - cappuccino shake

11 - leftover ground turkey sausage/veggie, apple

1pm - 2 cup salad, 1 pkt tuna, 1/3 cup sunflower seeds

430 - mini muffin, protein chai tea (.75 scp) 

7 - grilled chicken & veggies

Brutal Burn

WOD Friday Sept. 16

Rock climbing 1.5 - most terrible climb of my life :(

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Brutal Burn Workout - Sept 18

4 min yoga warm up

5 rounds for time:

run 400m (1/4 mi)

dead lift (#75) - 20x

inverted row/knee tuck (#12 weight vest) - 20x

dead lift (#87)- 10x (kept weight vest on)

inverted row/knee tuck (#12 wV) - 10x

time: 29 min 19s

fri eats:

7am - cappuccino shake

1030 - turkey burger patty, banana

1pm - 2 hb eggs, green beans

4 - tuna pkt, apple, lara bar

7 - turkey burger patty, salad

sat eats:

8am - cappuccino shake

11 - peach, turkey burger patty, 1/2 med sweet tato

2pm - 1 hb egg, green beans, 1/2 cup almonds

430 - mix 1

7 - 2 cup ground chicken sausage/veggies in a light tomato sauce

Calling All BAMFs!

3 min yoga warm up

8 rounds for time:

dynamic squats - 15x

rollout pushups - 15x

lunge & twist (#15 db) - 15x total

dynamic squats - 15x

split jerk (#55) - 15x

time: 52min 50s

tues eats:

7am - cappuccino shake

1030am - chicken, 1 p28 bread, peach

1pm - 2 oz ground beef, broccoli

3 - 8 mac nuts, 1 mini protein muffin

5 - 1 hb eggs, asparagus, 1/4th cup almond meal

7 - 1.5 cup chicken/spinach soup

wed eats:

715am - cappuccino shake

11 - turkey burger patty, sweet potato, peach

1pm - 2 oz ground beef, asparagus

3 - 10 mac nuts, 3 spoonfuls protein pudding, 1/4 cup raisins

5 - 1 egg drop soup (broc/onion)

***if***