August 17, 2022

“Dirty 30” (2 rounds)

30 leg raises 

30 HR push-ups 

30 box jumps

30 Russian twists 

30 lateral raises

30 goblet squats 

Then run 300m

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

Breakfast - chocolate protein shake with collagen 

NO Snack (no time!)

Lunch - salad (sesame Asian kit) - 1/2 bag and “smart oatmeal bar” (150 cal)

Snack - banana & Cookies & Cream Quest bar

Dinner - junior cheeseburger from Marv’s with 5 fries. 

Water - 76 oz (plus 👇🏻 makes for a lot of water!)

Electrolyte drink (see below) - 12 oz & 14 oz

February 16, 2015

DIRTY 30

30 lunges
30 thrusters (55 lbs)
30 HR Push ups
30 KB Swings (30 lbs)
30 sit ups
30 DU = 90 single Jump Rope
30 Box Jump

I did a killer workout on Monday, but in the last few days I haven't gone much.  Truthfully, I can't remember now if I went last Friday and if not, my excuse.  Yesterday I still had company from the long weekend.  We stayed up late talking on Monday night and since 2 people were crashed on my couch, I thought it might be rude to sneak out at 5:00 am and wake them up, plus I was tired!  I had good intention to go this morning, but once I realized I would be the ONLY one there, all my motivation went out the door and I went back to sleep!  Tomorrow though for sure! :)

Breakfast - flatbread toast with cinnamon and sugar cream cheese spread
Snack - pb granola bar
Lunch - flatbread pb&j, pumpkin spice fiber one bar
Snack - handful of chips with salsa/guacamole mix and handful of coconut cashews
Dinner - small bowl of soup (broccoli, noodle and cheese), about 5 cinnamon sugar pretzel bites
Water - 7c

August 13, 2013

I'm BACK!  So really....I continued working out over the summer.  Mainly my morning walks and runs, but I did manage to squeeze in a few evening Crossfit WODs here and there too.  The recording it on here was the hard part for me for some reason.  Either way, here's what I've been up to as of lately...

Dirty 30

30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Good mornings
30 Wall ball shots, 20 pound ball  (*15 lb)
30 Burpees
30 Double unders  (*90 singles)

Time:  28:47