August 22, 2023

 4 rounds:

Back squats 

Hanging Power clean 

Bench press

Leg lifts 

50 jump ropes 

May 30, 2023

 WOD -

3 rounds

10 back squats (65 lbs)

10 Bulgarian split squats (20 lbs)

10 single arm row (20 lbs)

10 reverse crunches 

3 rounds

10 lateral raises (10 lbs)

10 reverse curl (10 lbs) 

20 oblique twists (25lbs)

Cool down: 100 crunches 

Walk 3.5 miles

FOOD:

Pre-work: mini rice crispy treat 

Breakfast: chocolate protein shake with collagen for extra protein 

Brunch: 2 piece French toast @ Kneaders 

Dinner: (2) veggie spring rolls from Panda Express, 4 pieces of sushi

After weeding for several hours I was starving so then I had (2) bowls of chocolate pebbles cereal 

Water: 80

Drink: 32oz strawberry breeze blended (Swig)

April 24, 2023

4 rounds:

10 back squats (55lbs)

10 single arm rows (20lbs)

10 Bulgarian split squats (20lbs)

10 leg lifts 

30 calf raises (10 slow & 20 fast)

April 6, 2023

3 rounds -

10 Back squat (65lbs)

10 (5 each leg) Bulgarian split squat (20lbs)

10 Plate to overhead (25lbs)

10 Reverse curl (10 lbs DB)

50 Jump rope

Then 3 rounds 

30 calf raises (10 slow/20 fast)

10 knees to elbow 

10 oblique twists (20lbs)

20 v-ups

March 20, 2023

3 rounds:

10 back squats (55lbs)

10 Bulgarian split squat (25lbs)

10 hip thrusters (2) 25lbs DB 

10 burpees

200m run 

Then 3 rounds:

200m run

100 crunches 

January 30, 2023

 3 rounds:

10 back squats (65lbs)

5 man makers (10 lbs DB)

10 push ups (knees)

10 leg lifts

25 oblique twists (20lbs)

10 hang power cleans (55lbs)

Then 2 rounds:

10 lateral raises (10 lbs plates)

100 crunches

"When making plans think big. When making progress think small"- James Clear

When planning or strategizing be extremely ambitions and aggressive. When it comes to acting and executing you need to scale it down to something that you can achieve that day.

Think about anything in life that you've been successful at or that you feel you're great at. How did you get to this point? How did you become great at it? I'm guessing it didn't happen overnight. 

That's because greatness is not built in the big things we do inconsistently but rather the small things we do consistently.

January 26, 2023

 4 rounds -

10 back squats (65 lbs)

5 man makers (10 lbs DB)

10 leg lifts

100 crunches

50 jump ropes

Then 2 rounds -

10 bench press (45 lbs)

10 push ups (knees)

20 shoulder taps 

MAMELE MESSAGE:

"An analogy I like to use is this…  (sorry if you’ve already heard me use this before, It’s just one of my favorites)

If your car was on empty and you had two choices:

 1) You could leave it empty.

 2) You could fill it up 1/4 of the way. 

Which would you choose? Obviously, we would all choose to fill it up 1/4 of the way because leaving it empty would do nothing for us. The same goes with exercising. Something is always better than nothing👏 If you can't do it perfectly or you have to stop constantly to deal with your child or you're working out late at night and only have so much time or you have to modify the reps. 

That is okay!!! Give yourself credit for what you are able to do and move forward.

 Don't beat yourself up. Consistent effort my friends. 

Daily consistent effort. Keep it up! 

Friday Here We COME! 

“action is the foundational key to all success”"

January 16, 2023

 3 rounds:

25 sit ups 

10 deadlifts (65lbs)

10 back squats (65 lbs)

400m run 

Cool down:

2 rounds - 

10 bench press (55lbs)

10 push ups 

Then off to spend the morning snowboarding with my 15 year old daughter. I would’ve snapped a picture but it was too cold to take my gloves off 😂🤦🏼‍♀️. 

Mamele Message for Today:

Three thoughts I wanted to share for mindset today:

1)You either spiral up or spiral down.

Each action that we take is followed by another one, and that section action we take either spirals us up or down. 

Example: if you miss a workout one day, the next day you can choose to miss another one or you can choose to workout. One decisions spirals you up closer to where we want to be, and the other one spirals you down further away from you are wanting to be. 

Choose to spiral up! Don’t let the all or nothing mindset stop you from keep making small choices to spiral up to the person you want to be.

2) Never underestimate the power of a small pivot.

If something isn’t working for you, the answer is probably a lot smaller and simpler than what you’re thinking. The key to success is not life altering huge decisions every day but rather small adjustments performed consistently rather than quitting.

If something seems to not be working, ask yourself what’s one small thing you can do to help or make it better? 

3) Build your mindset muscles

We all focus on building our muscles on our body and this takes a long time! The same goes for our mind, in order to mentally become tougher we MUST work out our mind each day. We don’t all of a sudden have endless will power or motivation or discipline. It’s continually doing those things we say we’re going to do and sticking to our commitments to keep strengthening our “mindset” muscles. 

Build the mindset muscle to bounce back quickly. 

Build the mindset muscle of never giving up. 

Build the mindset muscle of not thinking in an all or nothing way. 

It takes practice and daily work. It doesn’t happen overnight. But it’s life changing.

“Pursue Progress not perfection”

January 9, 2023

 3 rounds:

10 back squats (65lbs)

10 hip thrusters (20lbs DB) 

10 Bulgarian split squats (5 each side - 20lbs DB)

Run 300m 

Then 3 rounds:

20 sit ups

10 plate to overhead (25lbs plate)

Run 300m

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 24, 2022

4 rounds:

6 back squats (65lbs)

10 Bulgarian split squats (25lbs)

10 hip thrusters (25lbs)

Then…4 rounds:

10 hang power cleans (55lbs)

10 HR push-ups 

10 goblet squats

October 19, 2022

 3 rounds:

10 back squats (65lbs)

10 Bulgarian split squats (5 ea leg) (20lbs DB)

10 hip thrusters (20lbs DB)

10 plate to overhead

10 reverse crunches

100 crunches 

September 29, 2022

 

August 9, 2022

3x10 (45lbs):

BB Back Squat

Good Mornings 

3x6 each leg (20lbs)

Bulgarian Split DB Squats 

Forward Lunges 

3 RFT:

24 box jumps 

12 deadlifts (55lbs)

In the evening…4.75mile bike ride 🚴 

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

Breakfast - chocolate protein shake with collagen 

Snack - banana 

Lunch - (1) small slice supreme pizza

Snack - snack size Built bar (cookie dough)

Dinner - large salad (lettuce, carrot, red peppers, bacon bits, egg, salad supreme, ranch 

Dessert - (5) chocolate dipped raspberries (Tru Fru) - 90cal

After the bike ride…a chocolate protein shake with collagen

Water - 113oz 

July 12, 2022

AMRAP 15 mins - (did 9 rounds)

10 single leg squat (20 lbs DB each hand)

10 box jumps

3 man makers (10lbs)

Then…

10 BB back squat @ 55%

100 crunches

3x

January 5, 2021

 

6 full rounds + 3 back squats 

Pull ups substitution -

1 round: jumping pull ups from the box with slow release and kipping motion

2nd round: ring rows 

Back squats with 45lbs 

November 4, 2020

 

July 2, 2020

Hang squat cleans: 55lbs the first round & 45lbs the second round
Burpees 1st round: 14
Burpees 2nd round: 6

Score is the number of burpees: 20

Back squat:
Worked up to 75lbs, 3 reps

June 17, 2020

35lb barbell
HSPU alternative - 20 second hold on a wall walk
6 rounds + 12 SDHP

Back Squat - 75lbs

June 11, 2020

200 single jump ropes
26 lbs for KB swings
45lbs back squats
Wall walks and hold for 20-30 sec substitute

Time: 12:31

Bench: 35lb for 1 set, 45 lbs for other 4 sets