April 25, 2023

 5 rounds:

10 bench press (55lbs)

10 single arm row (20lbs)

10 alt DB snatch (20lbs)

10 goblet squats (20lbs)

10 oblique twists (20lbs)

Then 3 rounds:

10 leg lifts 

February 14, 2023 ❤️

4 rounds -

10 push press (45lbs)

15 American KB Swings (25 lbs)

10 dips 

10 lateral raises (10lbs)

Run (400m, 300m, 200m, 100m)

January 10, 2023

 3 rounds:

5 pull ups

21 KB swings (25 lbs DB)

10 HR push ups

20 v-ups

100 crunches

50 jump ropes 

Then…3 rounds:

10 Strict push press (45 lbs)

10 Bench press (55lbs)

30 calf raises

Just a little thought I wanted to share:

Remember that focus and intent on the TODAY will take care of the FUTURE goal.

You don’t even have to worry about the future goal if you focus on the intent NOW.

Everything else takes care of itself.

Stop spending energy worrying about things that you can’t control (the scale, your measurements, your pant size)

Focus your energy on what you CAN control.

Your eating, your workouts, your attitude.

I want you to ask yourself this question:

Why is anybody else more capable than you?!

The truth is nobody is.

You’re just as capable! 

Everything you need is already inside of you.

It’s about harnessing it.

Developing it.

Building it.

Starting things AND failing.

Getting back up. 

It’s okay to feel.

It’s okay to problem solve and process. 

Learn to rest, not quit.

Keep showing up for Y O U 

November 8, 2022

 

WOD:

3 rounds 

10 back squats (65lbs)

10 Bulgarian split squats (5 each leg - 20lbs)

Hip thrusters (20lbs) 

Then…

4 rounds:

3 manmakers (10lbs)

10 alt DB snatches (20lbs)

300m run 

✅Protein - 162.5 grams 

✅Water - 104 oz

✅ Workout 30 mins

✅Walk 10,000+ steps

✅10 mins journal, read or meditate

✅Less than 30 mins social media

PRE-WORKOUT SNACK - mini Rice Krispie 

BREAKFAST - Protein shake with collagen (43.5 g)

SNACK - One Bar (peanut butter pie) (20 g)

LUNCH - Prima Della Cajun Turkey breast lunch meat (24 g)

SNACK - Chobani Complete (drinkable vanilla yogurt) (25 g)

DINNER - chick-a-roni (40 g), 6 pizza rolls (6 g), Greek yogurt mini bar (4 g)

October 25, 2022

 3 rounds:

6 strict push press (45lbs)

8 lateral raises (5lbs)

10 bench press (55lbs)

Then…50-40-30-20-10

DB snatch (20lb)

Sit ups 

September 27, 2022

 3 rounds:

10 Alt DB snatch (20lbs) - 5 each arm

10 Bench Press (55lbs)

10 DB upright row (15 lbs)

5 Pull up banded 

10 Push ups (handstand push-ups & 5 real) 

10 Knees to elbow 

Cool down: 2 rounds -

10 reverse crunches

20 v-ups 

100 crunches 

September 22, 2022

 4 rounds:

10 Hip thrusters (2) 20lbs

10 DB alt snatches (20 lbs)

10 oblique twists (20lbs)

100 crunches

10 hang cleans (55lbs)

10 push press (45lbs)

Cool down: 10 bench press (55lbs) & 10 leg lifts

August 23, 2022

 400m run 

30 push press (first 10 were strict - 45lbs)

400m run 

3 rounds:

10 bench press (45lbs)

12Single arm overhead press (seated) - 6 each arm with 15lbs DB

400m run 

3 rounds:

10 Lateral raises (5lbs plates)

12 KB snatches (6 ea arm, 20lbs)

Cool down:

2 rounds:

100 crunches

10 leg lifts 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Lunch - pork Costa-cado from costa Vida

Snack - go dough & vanilla yogurt with granola

Dinner - slice of watermelon & hotdog (no bun) dipped in ketchup & mustard

Snack -

Water - 75 oz (plus 👇🏻)

14oz Essential Amino Energy 

August 18, 2022

 

3 rounds:

10 man makers (10lbs)

21 American KB Swing (25lbs)

12 bent over row (10lbs)

3 rounds: 

30 sec plank

10 leg lifts 

100 crunches 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - banana & layered fruit bar

Lunch - salad (sunflower crunch) - 1/2 bag and

Snack - coconut butter granola bar & Cookies Dough Quest bar

Dinner - egg McMuffin 

Water - 88 oz

Electrolyte drink (12 oz)

August 16, 2022

 3 rounds:

20 thrusters (45lbs? I swear the bar felt lighter, like the female 35lb bar, but I dont know if the gym has one of those. Maybe I’m just getting stronger?!? 😏

20 KB swings (25lbs DB)

20 hang cleans (55lbs)

Then…3x10 deadlifts (65lbs)

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - banana & almond butter granola bar

Lunch - salad (Sesame Asian salad kit) - 1/2 bag

Snack - quest birthday cake bar 

Dinner - Costa-cado with pork from Costa Vida

Water - 80oz 

August 15, 2022

WOD:  3 rounds:

5 pull ups

400m run

10 Zottman Curls (10lbs)

10 DB Snatch (20lb DB) (5 each arm)

10 leg raises 

Then…2 rounds:

10 bench press

100 crunches 

FOOD -

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - almond butter granola bar

Lunch - salad (Cesar salad kit) - 1/2 bag

Snack - banana & quest birthday cake bar 

Dinner - Steamed veggies (broccoli & cauliflower), slice of pepperoni pizza 🍕 

Water - 112oz

Also, I got to thinking today…the time between I get home from work until the time I make dinner, my hunger levels and cravings for sugar are at its highest. As a way to take control, I’ll be choosing a high protein, sweet treat snack, such as these each day…

2.12 oz

180 calories 

24g carbs

21 grams protein 

<1 gram total sugars

1.52 oz bar

160 calories

17g carbs

15 grams protein 

9 grams total sugars  

If you like the texture of marshmallows, you’ll like the Built Puffs. I think I prefer the Quest Bars! 😋 So far I’ve had Birthday Cake, Chocolate Chip Cookie Dough ❤️, and Cookies & Cream. I’ve yet to be disappointed! 😉

August 10, 2022

21-15-9:

KB Swings (25lb)

Sit ups

*run 200m after each set*

Then…3 rounds:

10 bicep flip curl

10 lateral raises (5lb plate ea arm)

10 push-ups (5 real & 5 from knees)

100 crunches 

10 bench press (45lb)

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - go-dough 

Lunch - salad (sunflower crunch kit) - 1/2 bag

Snack - 1/2 chocolate muffin & granola bar

Dinner - bacon cheddar crisps with cottage cheese, pb&j sandwich, unreal mini dark chocolate coconut bar

Water - 97oz

August 2, 2022

Set 1:  

3x15 Glute Bridge

3x20 Calf Raises

Set 2:

3x10 DB Sumo Squat

3x5 each leg Single Leg Weighted Squat 

5 Rounds:

10 box jumps

10 Russian KB Swings

40 jumping jacks/20 Double Unders 

Then...

Outdoor Walk 3.66 miles

Preworkout snack - mini Rice Krispie treat (45 cal)

Breakfast - Chocolate protein shake with added collagen 

Snack - mozzarella cheese stick with marinara sauce 

Lunch - 1/2c chicken salad & avocado with salsa 

Snack - Built Bar (Peanut Butter Brownie)

Dinner - salad wedge with bleu cheese and 6 oz tenderloin steak with mashed potatoes 

Water - 94 oz

August 1, 2022

DAY 1 OF 90 DAY & AUGUST CHALLENGE(S) - 

CrossFit WOD:

3x15 DB Hammer Curls 

3x10 Half curl with shoulder rotation 

3x10 Front raise to fly

3x10 Arnold press

2 min AMRAP 

30 Double unders 

16 single arm DB snatches 

Max KB swings in remaining time 

Rest 1 min and repeat x3 (because of time I only did one round)

30 second superman hold/30 seconds rest

30 seconds hollow body hold/30 second rest

100 crunches

*Took a .5 mile walk during my lunch break*

Preworkout snack - mini Rice Krispie treat (45 cal)

Breakfast - Banana with Chocolate protein shake with added collagen 

Snack - Granola bar

Lunch - Jimmy John’s Turkey "unwhich" & 3/4 dill pickle spear 

Snack - Built Puff bar, 5 teriyaki jerky bites

Dinner - hubby brought home pizza…skipped out and had chicken salad (no bread), red bell peppers with ranch, & string cheese dipped in marinara sauce 

Water - 100oz +

June 2, 2021

Today I got word that a friend and co-worker passed away from stage 4 ovarian cancer. She was diagnosed in December and fought a tough battle that inevitably was impossible to beat. She was so positive, witty, and easy to love. She had a passion for fitness and lifting weights. The world was better because of Chari and she will truly be missed by many. 

In remembrance of Chari, I wore my shirt to work out today. It was a hot day and a tank top would have been more comfortable, but I wanted her on my mind. #stronglikechari

 Listed below is my completion for each round during the WOD. 

April 16, 2021

 

Substitute muscle ups for 5 each or banded ring dips and ring rows 

55lbs clean & jerks 

KB swings with blue

Time: 5:33

March 24, 2021

 

Partner with Hayley Jones 

Snatch (me) 55lbs, then 65lbs

Combined partner score: 140lbs 

March 23, 2021

 

60 singles 

DB PP - 1st round with 25#, other 3 rounds with 15#

T2B substitute - leg raises with kipping 

DB PC with 25#

Crystal (partner) and I each were able to squat clean 95# for a total score of 190#

March 15, 2021

 

After taking last week off (spring break), I’m ready to bounce back into it! 

22lbs KB and 135lbs deadlifts 

Time: 7:37

March 2, 2021

Helen:

3 RFT

400m run 

21 American KB swings 

12 pull ups 

Time: 10:24