Jump Rope Cardio Kettlebell #1 & progress update

2 weeks to go! A little nervous for this progress check in. I am disappointed that I haven't been as strict paleo as I set out to be (85%?) I am absolutely fighting myself tooth and nail not to extend my workout time to make up for it. When I don't make progress fast enough or at all I tend to do this rather than fix my diet. However, 25-30min a day is about all the time I have as a mom and I don't want to set myself up for failure. I want to set myself up for long term success in fat loss and goal maintenance and that often means not getting the results one wants as fast as one knows one could get them. Ive learned the hard way that fast results DO NOT = maintainable results. I am also feeling a little burnt out in my workouts these days and I'm looking forward to the two week yoga(45min)/HIIT (20min) program I'll do in FL (4x/wk). Last time I ran this, I experienced major strength gains afterwards which helped my wreck those 5.11s at the Rock gym.

Further diet tweak-age:

(Note that this is not a static process...but rather, evolving based on results which is why it's so important to write it all down!!!!)

High days
BP coffee (no protein-1T coc oil or 1/3c coc cream)
Fruit at all meals except 1st
2 protein bars at meal 3
2 serv starch (tato/swt tato/squash)
3 serv fat (1/4c nuts/1/2avocado)
---
Medium
BP coffee
Fruit at all meals except 1st
2 protein bars at meal 3
2 serv starch
2 serv fat
---
Low
BP coffee
Fruit at all meals except 1st
1 protein bar at meal 3
1 serv starch
1 serv fat

Checkin:

W-28
H-36

Bb-32.5

GOOD!

10/30--18x:

1. One Arm Swing R #30 (all)- 19/19

2. One Arm Swing L-19/19

3. High Knees JR 

4. Vertical Clean to Overhead Squat – R - 5/4

5. Vertical Clean to Overhead Squat – L- 4/4

6. High Knees JR 

7. Snatch – R- 11/11

8. Snatch – L- 12/11

9. Double Unders JR 

&

JR to 25! 10/40--16x (comp burpee/JR alt)

Sunday eats

9- BP coffee

12- taco salad, deli turkey slice, 1:4c cashews, tato in avo oil, cherries

5- 2 hm protein bars, nana, orange, 1T alm butter, carrots

8- smoked salmon, hb egg, slice ham, green beans, swt tato

Lifted Butt #17 take two

3 rounds

1. Wide Legged Hip raises with power band x 30

2. Kettlebell swing x 20 with the beast (30-40 with the normal)

3. Laying side leg lifts with power band x 20 / 20

4. Kettlebell Swing x 20 with the beast (30-40 with the normal)

5. Clams with power band x 20/20

6. Kettlebell Swing x 20 with the beast (30-40 with the normal)

time: 12:30

&

Jr to 25! 10/40--16x (13m)

Friday eats: L

8- BP coffee

12-2whole eggs/2 whites, carrots, cherries

3- 1.5 apples

5- protein bar, 1/4c cashews, celery & pb2, bite of Bobo bar

7-chicken, green beans, Apple, 2kiwi

Saturday eats: (h)

8-BP coffee

1030- protein bar

12-a shit ton of chicken tenders, chips, salad, slice bday cake, 2 cans fruit sparkle water

5- hm protein bar, snap peas/carrots

730- chicken taco salad w/ 1/3c quinoa & blue chips

Bunny Slope #17

3 rounds for time:

1. Side lunge deadlift x 20 alt. #40

**2pullups

2. Clams with power band x 20/20

**2pullups

4. Inner Thigh Lifts with Power Band 20/20

**2pullups

5. St. Arm DB jack knives #5s - 20x

**2 pullups

time: 13:58

& JR to 25! 10/40--15x (12:30)

Thursday eats: h

8-BP coffee

12- grnd beef, salsa/spinach salad, 1/4c cashews, swt tato, apple

4- 1hm protein bar/1 probar, cherries, 1T alm butter, 1 serv gluten free pretzels, snap peas

730- 2 eggs, 2bacon, carrots

Lifted Butt #18 & climbing (finally!)

Wednesday's workout:

Auto belay rnj: 5.8, 5.9, 10- (not clean. Tricky end), 10- (clean), 5.9, 5.9&8 burnout

============

2 rounds for time:

1. Side Lunge Dead lift with power band x 10 #40

2. Kneeling heel lift /hip abduction  with power band x 20/20

3. Side to side sumo squat with power band x 10 #52

4. Kettlebell swing (x 10) + Jump Lunge (x 10) x 4 sets #40

+ Burn Out:

10 x Side to Side Sumo Squat w/ band #52 / 10 x Side to side squat with power band x 5 sets total

time: 17:39

&

JR to 25! 10/40--10x (8:20)

Monday eats: 

8- BP coffee

12- Apple, grnd beef, spinach salad w/ salsa, fruit snacks, tato in avocado oil, 1/4c cashews

4-2 hm protein bars, 2kiwi, carrots, turkey pickle rollup

730-chicken tato soup w/ 2bacon, green beans

Tuesday:

8 - BP coffee

10- 1/4c cashews

1- jerky, Apple, cherries, carrots, tato in avocado oil 

3- 2 hm protein bars, turkey pickle roll up, celery  salad w/ dressing, banana, 1T alm butter
5 - pb2
7-ratatouille & edamame pasta (1serv)

Summer shred #2 & GONE PALEO.

21 days!

Friday I initiated a return to a paleo menu.  I just have been struggling so much with keeping my eating under control. (I've also had digestive issues...) just a few days in and all problems are resolving! But....I'm totally black or white on ALL things in life, food is definitely NOT an exception. I'm either eating no grains and cheese or ALL of it. I lack the capacity for middle ground, I think. Any who, i was wanting to wait on this until after breastfeeding to return to paleo on account of the fact that Gavin does really poorly with most of the veggies I like to eat. I'm limited to carrots, green beans, spinach, snap peas, celery and zucchini. I am sorely missing my delicious green smoothies, Brussels sprouts, broccoli & cauliflower etc. It's gonna look like dis:

High days
BP coffee (no protein-2T fat)
Fruit at all meals except 1st
2 protein bars at meal 3
3 serv carbs (tato/swt tato/squash)
2 serv fat (1/4c nuts/ 1/2avocado)
---
Medium
BP coffee (no protein-2T fat)
Fruit at all meals except 1st
2 protein bars at meal 3
2 serv carbs
2 serv fat
---
Low
BP coffee (no protein-1T fat)
Fruit at all meals except 1st
1 protein bar at meal 3
1 serv carbs
1 serv fat

4H days, 2M days, 2L days

Ready. Set. GO!

THE WORKOUT:

Buy in: Side step squat x 50 reps

1. kB Pendulum #30 – 10 – 20 – 30 – 40 – 50 – 40 – 30 – 20 – 10

2. Russian Twist Sit Up #26 - 5 – 10 – 15 – 20 – 25 – 20 -15 – 10 – 5

3. Jump Rope High Knees 30 seconds each round

_______________________________

Pyramid workout – 9 rounds

Buy out: 30 burpee (no pu)

 TIME: 21:53

&

JR to 25! 10/40--7x (6m)

***totally fucked the reps up on this workout. Did 8 rounds instead of 9 :(

Sun eats (h)

830- BP coffee 

1030- 1T alm butter

12- can o tuna, spinach salad w/ dressing, grapes, swt tato 

5- 2 protein bars, nana, carrots, 1/4c cashews

730- bunless gauc:bacon burger, a few fries, beer, salad, cherries

Monday eats: (l)

8-BP coffee

1030-1/4c cashews

1-paleo turkey sandwich, nana, grapes, swt tato, carrots

430- protein bar, cherries, craving cocoa

8- grnd beef, spinach salad w/ salsa, cherries

Body crush 28

15 minute AMRAP

1. Plank Jack x 20

2. Flying Burpee x 10

3. Knee Hug x 20

4. Jump Tuck x 10

Rnds: 3 3/4

&

JR to 25! 10/40--12x = 10min

Lifted butt #16 take 2 & paleo & 10/40JR!

I'm feeling like it may be time to get back to a paleo menu. I'm going to do it the next couple days then report on it in Monday's blog.

2 rounds for time:

Power Band Set:

1. Squat side steps (x2)  with a power band x 10 sets alt. sides

2. Squat side step with a power band and KB x 10 alt. sides #30

3. Standing leg extensions with power band x 10 / 10 x 4 (80rep)

4. Bridge to Abductor Press x 20 + Abductor Press at the top x 20

Kettlebells:

5. Sumo Squat with the Beast x 10 #52

6. Side lunge deadlift to single leg toe raise x 10/10 #40

7. Pendulum to Swing 10 reps#40

8. Backward lunge pass under (x5) to  One leg deadlift (x5) x 2 sets alt. legs #40

time: 15:30

&

JR to 25! (10/40--12x = 10min)

F@&* Thursday. JESUS.

Friday eats:
8 - BP coffee (no more added protein after today)
1 - cherries, turkey jerky, 1T alm butter, 1/2 lg swt tato, snap peas
4 - 2 HM protein bars, blueberries, carrots
8 - paleo chicken fingers, salsa, green beans, shave fruit-ice