You Push Me

Ordered my first pair of vibram five fingers yesterday! Not sure if I got the size right or the correct model for what I’m using them for but I’m excited to try this barefoot thing! It was the crossfit gals who finally got me to give in and buy a pair...not to mention all the trouble I’ve been having with my right semasoid lately. Not even 10 days off was enough to rest it! There are countless articles out there about how these shoes have changed peoples lives by taking away the pain that a bio-mechanically incorrect gait causes over a lifetime. FINGERS CROSSED!

5 min warm up

10/50s - 15 rnds

kick over/knee raise (alt legs) - 14/13/14

side lunge jump - 44/42/41

reptile pushups (alt. legs) - 18/17/15

sB clean and squat (30 lbs) - 12/12/12

jump rope high knees - 124/123/123

+ 2 flight stair run 20 min (sprint up/slow down)

Yesterday’s Eats:

8am - cappuccino shake, 1 cup mixed fruit

12pm - chicken breast, 1 ezekiel bread

4pm - whey protein, 1/3 cup raw nuts

730pm - lean ground beef burger patty, salad, vinegar

10pm - 1/2 pB protein ball

Ab-tastic Ex. Challenge

Legs were SUPER dead today so I decided to do an exercise challenge instead of the workout I was planning on. I was bored at the gym last night so I did some squats, cable rows and alt. bicep curls on top of the workout listed yesterday.

30 reps knee raises

4 min jump roping

repeat another five times for a total of six rounds.

workout time: approx 31 min

Yesterday’s Food:

9am - cappuccino shake, 1 cup mixed fruit

12pm - 1 can tuna, vinegar, 2 tbsp almond butter, 1 ezekiel bread

3pm - 1/4 cup mac nuts, home made pB/banana cookie (small)

5pm - whey protein

7pm - chicken breast, salad, vinegar, 1/3 cup edamame, 2 tbsp almond butter

Lose Yourself

AAAGGHHHH! Beach withdrawal. It’s really, really painful.

On a scale of one to ten, ten being perfect...I would say that I ate about a 7.5 on this vacation. Even though we ate out EVERY single night I stuck with my meat and salad. Mostly I had a vinegarette dressing, which I should not have done, I should have asked for oil and vinegar every time. The only other dilemma was the 1/3 cup of jelly beans I had.

5 min yoga warm up

10s/50s -- 16 rounds

dive bombers - 15/14/13/10

sB squat/lunge back (30lbs) - 12/14/11/12

hanging knee raises - 17/12/12/11

snowboarder - 31/28/26/24

+ 20 min jump rope (5s/35s -- 30 rounds)

Tough getting back into it. Hard time breathing since I was down at sea level. Hope tomorrow will be better.

R.I.P Odin

You were a great dog. You didn’t deserve to suffer so much. We will miss you forever.

It Hurts But I Like It!

Part1: 10/50 - 4 rnds

sB front squats - 21/21/18/17

dive bombers - 12/11/10/10

Part 2: 2 min count down

dynamic pushups (w/ jump up!) - 17/15

Part 3: 10/50s - 4 rnds

sB dBl lunge L - 9/9/8/8

sB dBl lunge R - 8/9/8/8

Part 4: 2 min cD

jG pull up/knee tuck - 18/17

repeat one more time.

-    20 min jump rope (10s/30s -- 30 rounds)

Yesterday’s Eats:

7am - cappuccino shake, 1 cup mixed fruit

10:30am - 1 slice EFL meatloaf, 1 slice ezekiel bread, 1.5 protein ball

1pm - 1 tbsp aB

2 pm - 1 can tuna, vinegar, salad, 1/4 cup pumpkin and sunflower seeds

5pm - whey protein, apple

7pm - ground turkey, salad, vinegar

Set Fire

-->Squeezing out the last few workouts before I leave town again! I’ll only get two in before I go but it’ll be nice to let my body rest for a little while and really buckle down on clean eating and “resetting” my calorie intake.

April’s Goals:

1)            no alcohol this month!

2)           try EARN YOUR CARBS method...

3)           eat when hungry or every 4 hours (max.) DO NOT EAT WHEN NOT HUNGRY!

5 min yoga warm up

10s/30s -- 24 rounds

mountain jump lunges - 7/8/8/9

sliding pushups - 10/10/9/9

mountain jump lunges - 8/9/9/8

crunch scissors - 9/10/10/10

mountain jump lunges - 8/8/9/8

inverted row/knee tuck - 11/11/11/13

***BONUS ROUND!

1min/1min - 2 rounds

burpees - 13

side burpee L - 7

burpees - 9

side burpee R - 7

+20 min jump roping (5s/30s -- 35 rounds)

Yesterday's Eats:

745am - cappuccino whey shake, 1 large banana

11am - ground turkey, salad, vinegar, 1 ezekiel bread, 2 tbsp almond butter

12pm - peanut butter banana cookie:(   

2pm - whey protein

4pm - 1/2 leftover chicken, 1 tbsp red sauce, 1/3 cup edamame

7pm - Eating for Life turkey meatloaf (made with REAL veggies), salad, vinegar, 1 protein ball

Rude Boy Workout

Part 1: 10/50s - 6 rounds

Backwards lunge kickup L (12lb weight vest) - 25/22/21

Backwards lunge kickup R (12lb weight vest) - 24/22/21

Part 2: 6 min countdown

1 pushup - 32 reps

1 pull up - 31 reps (full bodyweight!)

Part 3: 10/50s - 6 rounds

Backwards lunge kickup L (12lb weight vest) - 22/19/18

Backwards lunge kickup R (12lb weight vest) - 20/20/18

notes:

-added an extra minute to part two (by 5 min I had Zuzana beat by 5 reps!)

1)            i really liked that pullup/pushup combo! it was super fun:D

+ 20 min jump rope (5s/25s -- 40 rounds)

Yesterday’s Eatings:

7am - cappuccino whey shake/1 large banana

1030am - 1 can tuna, spinach salad, vinegar, 1/4 cup oatmeal

12pm - 1.5 tbsp almond butter

2pm - seasoned ground turkey, green beans

3pm - 1.5 tbsp almond butter

5pm - whey protein

8pm - steak, salad, vinegar, fruit salad

12am - kind bar

Gun Show

Part 1: 30/30 - 8 rounds

kB rev pushups - 6 reps on average

bench jump ups - 13 reps ave.

Part 2: 30/30 - 8 rounds

rev grip chin ups - 6 rep ave.

plank front raise 8 lbs. - 9 reps ave.

Part 3: 30/30 - 8 rounds

push press 15 lbs - 7 reps ave.

ball squat to curl 15 lbs - 5 reps ave.

notes:

1.            VERY DIFFICULT!

2.           20 lbs too heavy for push press

3.           went to failure on chin ups then used chair for assistance

Friday Eats:

7am - cappuccino whey shake (made with 1/4 cup canned coconut and water), 1 cup mixed fruit

10:30am - 1 can tuna, broccoli slaw, vinegar, 1 slice ezekiel bread, 1/3 protein bar

2pm - spinach egg mug (4 egg whites/1 whole), 1/2 cup spelt noodles, 1 tbsp almond butter

3:30pm - 1 oz organic beef jerky, 1/4 cup pumpkin and sunflower seeds

5pm - whey protein

7pm - Eating for Life Chicken Parmesan leftovers with green beans (NO PASTA!)