August 18, 2023

 4 rounds:

200m run

10 hang power clean (55lbs)

5 burpees 

25 sit ups 

March 23, 2023

3 rounds - 

10 bench press (45lbs)

20 American KB swings (25lbs)

10 z press (35 lbs)

10 burpees 

50 jump ropes 

Then 3 rounds -

10 reverse curls (10 lbs)

10 lateral raises (10lbs)

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 

March 6, 2023

15 AMRAP (5 rounds)

10 burpees

10 push ups

20 crunches 

Then 3 rounds 

10 z press

20 sit ups 

10 Bulgarian split squat 

January 3, 2023

 Completed the baseline challenge: ✅

5x:

15 air squats

10 push ups (knees)

5 burpees 

Time: 8:48 (I anticipate a much faster time at the end of the challenge when my cough is (hopefully) gone! 

Following the baseline I did 2 rounds…

20 oblique twists (20lb BD)

10 leg lifts

100 crunches

Run 400 m

Unfortunately, today was my first day back to work since Christmas break which meant SITTING in a training ALL DAY! 😩 To top it off, there was a meeting held at my school after hours so I chose to stay at the school to work. As I sat down to my computer to begin working I checked my steps…close to 6,000. I knew my goal of hitting 10,000 steps wouldn’t happen unless I put in the time…and work so off I went! I paced the hall of my school for about 30 mins and was able to do it! 🙌🏻 Here’s to chasing goals in 2023!

FOOD:

Rice Krispie mini 

Protein shake with collagen

Banana

Tangerine 

Jerky & cheese stick 

Coconut & marshmallow Built Puff bar 

1 c Dots home style pretzels 

Salad (lettuce, red bell pepper, hard boiled egg, chicken breast chunks (grilled), cheese crips, & ranch dressing)

1/2 c cottage cheese with rice cake chips 

DRINKS:

12 oz Diet Pepsi

Water - 80oz

August 19, 2022

 

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

Breakfast - chocolate protein shake with collagen 

Snack - layered fruit bar

Snack - coconut butter granola bar & banana

Dinner - jr cheeseburger 

Snack - yogurt with granola, go dough

Water - 96 oz

Essential Amino drink (12 oz)

August 8, 2022

WOD:

 3x10:

Push press

Decline push ups

3x6:

Bench press

Pull ups 

21-15-9:

Push ups (knees)

Leg raises

Burpees

Box dips 

FOOD: 

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

Breakfast - chocolate protein shake with collagen 

Snack - 1/2c sliced strawberries & blueberries 

Lunch - small bowl potato soup, 1/2 sandwich (ham, Swiss, apple & grilled onion), salad, & peach whip dessert 

Snack - 6 Pringle chips 

Dinner - 1/2 c Dutch over potatoes, 1c smoked pulled pork 

Water - 112oz

July 4, 2022 🇺🇸

 Warm up:

10x10 Barbell strict press (55% of max). It should’ve been 36lbs, but I did fewer reps with more weight. (5x10 reps with 45 lbs)

Bent over row with (2) 10 lbs DB (15 lbs DB was being used by someone else)

Bench press (5x10 with 45 lbs)

Single arm bent over row (20lbs DB)

November 19, 2020

 

Power snatch with 45 lbs 

Sub T2B for K2E

Time: ?? 

November 6, 2020

 

2020 Valley Throwdown

Today I took part in my 1st CrossFit competition. Did I win? No. But did I set some new PRs and walk away feeling proud of myself? You bet! 

Some may think pushing yourself to such extremes is crazy, and they’re probably right, but somehow my WODs are the most relaxing part to my day. I walk in the mornings for mental clarity and therapy sessions, but my nights are reserved for challenging all my bottled up “energy” and emotions. 

I love Crossfit! ❤️💪🏼🏃🏼‍♀️

 WOD #1: 

Power clean @ 75lbs

Burpees 

Tricep dios from 24” box

Time: 6:28

Front squat 1RM @ 105lbs

WOD #2:

Power snatch with 55lbs 

Wall walks

Box jumps/Box Steps Ups 

Rounds: (I think) 5 rounds + 3 power snatch & 1 wall walk 
WOD #3:

Deadlifts @ 85lbs 

Jumping pull ups 

42 singles 

Time: 4:02 (this time surprised me and several others...and I took 2 in this heat, for the scaled version!)

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

February 10, 2016

10 hang PC (45)
50 JR
10 burpees
500 m run

3 x

I didn't work out yesterday.  My cramps were unbearable.

February 4, 2016

10 burpees
10 air squats
30 sit ups
300m run

3 rounds

then...
10 bench press (45 lb)
100 crunches
10 bench press (45 lb)

Pre-Workout Snack:  1 energy ball (go-dough)
Breakfast:  1 strawberry Activia yogurt
Snack:  2 chip ahoy cookies
Lunch:  flatbread PB&J
Snack:  Costco chocolate muffin
Dinner:  1 quesadilla with costa vida sauce

Water:  80 oz.

January 28, 2016

5 thrusters (45 lb)
10 burpees
30 sit ups
50 jump rope

3 rounds

then 100 crunches

Breakfast:  1 c. Acai berry juice with 1 roll & honey butter
Snack:  
Lunch:  
Snack:  
Dinner:  

Water:  

January 5, 2016

10 burpees
25 sit ups
500 m run

4 rounds

April 8, 2015

10 pull ups
30 sit ups
10 burpees
300 m run

3 rounds

March 18, 2015

25 squats
25 sit ups
10 HR push ups
5 burpees

3 rounds

Pre-Workout:  1 pkg fruit snacks
Breakfast - 1 choco muffin
Snack - 
Lunch - 
Snack - 
Dinner - 
Water - 3 c.

February 10, 2015

7 burpees
10 KB Snatch (20 lb)
7 K2E
200 m run

5 rounds

Cool Down:
10 tricep dips
75 sit ups
100 crunches
75 sec. plank

Pre-Workout:  (1) Energy Bite
Breakfast - Choco Premier Protein Shake
Snack - fruit snacks
Lunch - leftover pizzadilla (4 wedges)
Snack - (2) energy bites and half a sugar cookie that was YELLING out out to me!
Dinner - flatbread pb&j
Water - 9 c

January 22, 2015

7 burpees
7 squats
14 KB Swings (25 lbs)
14 lunges
21 sit ups
21 double unders (63 Jump Rope)

3 rounds

Cool Down:
8 tricep dips
8 push ups
12 mountain climbers
65 sit ups
85 crunches
42 leg raises
55 sec. plank
75 squats

Pre-Workout:  granola bar
Breakfast - Choco. Premier Protein Shake
Snack - 2 breakfast biscuits
Lunch - PB&J flatbread sandwich and granola bar
Dinner - 1 1/2 burritos
Water - 7 c