Calorie Killa'

5 min yoga warm up

Part 1: 10 min cD:

kB swings (all the way up! 26#) - 8 reps

kB wide squat upright row - 8 reps

handstand pushup - 4 reps

kB clean - 8 reps each side

# sets: 5           (go for MAX. sets in 10 min!!)

Part 2: 1min/1min - 3 rounds

kB russian twist (26#) - 41/36/37

kB sit ups - 21/20/26

Part 3: 5s/55s - 2 rounds

plank hold 55s/(5s rest)

-       JR 20 min (5s/25s -- 40 rounds)

Another workout from the Treacherous Trio (Aubrie-Danny-Jackie) today! GAME ON!

Lean n' Hard

5 min yoga warm up (30/30s - 4 specific warm up moves/6 yoga moves)

10/50 - 18 rounds

happy dancing crab - 10.5/8

BB curls (40#) - 17/16

sumo jump squats (12# weight vest) - 17/16

jG one arm row L - 17/17

jG one arm row R - 18/16

kB split jerk R (26#) - 16/15

kB split jerk L - 15/12

jG L-sit pull ups (hold 2-3s at top) - 8/7

side lunge jumps - 38/33

+  20 min jump rope (10s/50s -- 20 rounds)

Ewww it’s rain/snowing :( For some reason I thought I’d actually WANT to go for a run in this weather but no...

Right There

4 min cD:

10 dynamic squat touches

Walking pushup/knee tuck/walking pushup

#sets: 12.5/11

5S/35S --9 ROUNDS:

Lunge pulse/side kick R - 10/9/10   10/10/9

Lunge pulse/side kick L - 9/10/10    10/10/9

sB diagonal dead lift (alt. legs - 30#) - 12/12/12   13/12/12

repeatonce more.

Feed The Need

Part 1: 10/20 - 6 rounds

sB pick up jumps (30#) - 4/4/4

leap frogs - 13/12/12

Part 2: 3 min cd (max sets)

blaster pushups - 5 reps

jumpers  - 5 reps

# sets: 3.5

Part 3: 10/20 - 6 rounds

kB swing/abduct L (26#) - 10/9/9

kB swing/abduct R - 10/9/9

Repeat part 2 - 3.5 sets

Repeat part 1 - 3.5/3/3      10/10/10

Repeat part 2 - 3.5 sets

Repeat part 3 - 11/8/8        10/9/8

Notes:

- this was a super tough workout! really felt my legs.

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

Yesterday's Eats:

7am - cappuccino shake, 1 cup mixed fruit

11am - 1 ezekiel bread, chicken, 1/2 watermelon protein sorbet

2pm - 1 can tuna, spinach, vinegar, 1 tbsp aB

5pm - whey protein, 12 mac nuts

7pm - burger (no bun), spinach, vinegar

9pm - a couple spoonfuls of Banana Paleo Ice Cream!

Metabolic Fire Workout w/ Video!

thrusters (45#) - 15 reps

reptile pushups - 15 reps

dead lift (65#)  - 15 reps

plyo roll ups - 15 reps

The pyramid looks like this:

thrusters

thrusters, reptile pushups

thrusters, reptile pushups, dead lift

thrusters, reptile pushups, dead lift, rollups

rollups, dead lift, reptile pushups, thrusters

rollups, dead lift, reptile pushups

rollups, dead lift

rollups

Completion time: 24min 55s

I just don’t have it in me to do one of Aubrie’s, Danny-J, or Jackie Kay’s workouts this week. I feel off and my legs still hurt from my run on Wednesday.

Yesterday's Eats:

7am - cappuccino shake, 1 med apple

1030am - 1 cup leftover green chili, 2 oz shiritaki noodles**

2pm - spinach 5-white omlette, 1/4 cup salsa, 2 tbsp aB

3:30pm - 2 lemon protein squares

7pm - chicken, spinach, vinegar

**eww. those noodles were disgusting. not only did the taste and smell like week dead fish, but the upset my tummy for the rest of the day too :(

Sexy Body Beater

-->
5 min yoga warm up

10s/1min - 20 rounds

1 1/2 pushups - 16/16/16

knee hugs - 25/27/26

dBl lunges (alt.) - 14/18/18

1 1/2 pull ups - 7/9/9 (half of each set done with bodyweight only)

dancingfrog squats - 18/21/23

+  JR 20 min (10s/40s -- 24 rounds)

Had a couple of not so great eating days this week so I am going to jump right into a low calorie cycle for a couple of days to make up for it. I’d much rather do this than do extra cardio. Fri-Sun I’m going to stay around 12o0 calories per day. After this reset, I will go back to my regular food intake! This will be reflected in tomorrow’s post since today’s post show’s yesterday’s eats.

In other news I’ve been practicing my double unders (jump rope) and they’re coming along nicely. I can do one every 3-4 jump somewhat consistently. They use these a lot in crossfit workouts so I’m really working hard on getting them down.

Yesterday's Eats:

7:40am - cappuccino shake, 1 med apple

11am - chicken, 2 ezekiel bread, 1.5 tbsp aB

1:30pm - 1 can tuna, spinach, vinegar, 1/2 cup raw walnuts

3pm - 3 Lemon Protein Bars (oops)

6pm - steak salad, vinegar, baked potatoes

8:15pm - 1/2 watermelon protein sorbet

It Takes Balls

4min count down:

Commando pushup -  33 reps

time challenge!

Sprinter abs - 50 reps each leg

Ball fonzi (5#) - 50 reps

Ball pushup/knee tuck - 50 reps

Ball hamstring roll in - 50 each leg

Time: 11 min 1s

4 min: 1min/1min split:

Side plank/dip n’ lift R (8#) - 12/11

Side plank/dip n’ lift L - 12/11

Total workout time: 19min 1s

+ JR 20 min (5/35s -- 35 rounds)

I am trying to find a happy medium for my goals here. Although I love the super lean look, I realize that it takes A LOT of effort to maintain. Hence the picture above which I found on theCHIVE website. I think that is do-able without back breaking, take-the-fun-out-life effort. In most people's opinion I have already taken the fun out life by doing what I do but realize that I don't find the same things fun as other people. Frequent/large social occasions just aren't my bag. Food/drink is NOT a source of happiness for me. Food is fuel. My direct source of happiness comes from being the best me I can be.

P.S - My legs are KIIIIILLLLLING me from my run yesterday so this workout involves very little leg action.

Yesterday's Eats:

7:45am - cappuccino shake, 1 med apple

11am - 1 ezekiel bread, beef meatloaf, 1 tbsp aB

2:30pm - 1/2 salmon burger, spinach, vinegar, 1/4 cup seeds

3pm - watermelon protein sorbet

5pm - whey protein, 1 oz organic jerky

7pm - 1.5 cup EC chicken pot Pie