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 +

January 11, 2021

 

Lately when I try snatches, it seems like I pinch a nerve in my neck that shoots pain down my arm. Luckily I didn’t feel the pain in today’s warm up or first EMOM, but I was a little worried. As a result, I scaled back on the weight. I used an empty 35lbs barbell in the first EMOM and then the small (25lbs) bar during the second EMOM. 

Box jump Rx @ 20”

Total jump ropes = 730 singles 

January 4, 2021

 

60 singles 

Deadlifts, hang power cleans & push jerks (which were probably more of push press 😬) 55lbs 

My partner was Leah

December 29, 2020

Snow covered streets and a crisp (feels like) 12° can’t stop me from reaching my goals!

EMOM Deadlifts 85lbs, 95lbs, 105lbs, 105lbs, 115lbs, 115lbs, 125lbs, 125lbs

WOD:

Deadlifts with 95lbs

HR pushups  

Single jump ropes - 150/round (for the last round I was able to complete all 150 straight!! 👏🏼)

TIME: 11:48

December 22, 2020

 

Too much time has past now for me to remember my time. 😕

But...what I do remember...

80 single jump ropes

DB snatches with 15lbs 

Jumping pull ups 

Deadlifts @ 95lbs 

AND...new PR for deadlifts @ 155lbs!  👏🏼💪🏼🏋️‍♀️

December 16, 2020

 

48 singles (I did 50 each round)

DB with 15 lbs each arm 

K2E substitute 

95 lbs deadlift 

Time: 12:02

November 24, 2020

 

This bruise showed up 2 days after the WOD from those KB snatches...only on my left arm. 

November 9, 2020

 

November 6, 2020

 

October 22, 2020

 

4 rounds:

400m row, 80 singles, DB Snatch with 15lbs each hand, front squats with 45lbs, wall walk and hold for 30ish seconds

Time: 22:54

September 22, 2020

 

*warm up:

2 rounds with 20 seconds on, 10 seconds rest:

Plate to overhead, Chaturanga, plate jump ups, KB deadlift

100 DU, 50 ABMAT sit-ups, 5 power clean

80 DU, 40 ABMAT sit-ups, 4 power clean

60 DU, 30 ABMAT sit-ups, 3 power clean

40 DU, 20 ABMAT sit-ups, 2 power clean

20 DU, 10 ABMAT sit-ups, 1 power clean

Time: 10:15 with 75lbs

September 8, 2020

100 singles

45lbs SDHP

Z-press with 35 lbs barbell in place of HSPU

 Time: 10:10

August 24, 2020

Double Unders substitute = double the number

100 JR, K2E, 200 JR, 100 JR

DB OH Squats - my form wasn’t the best so I rested the DB on my shoulder and did squats  

Time: 11:01

Bench press: 75lbs 

July 1, 2020

200 single jump ropes
15lbs DB for man makers & clean and jerk
15lbs plate
SDHP with 26lbs KB

Time: 12:58

April 7, 2015

I've been a bit of a slacker lately, in both the food and exercise side of things.  All my workout buddies have dropped off and it has been a true test to me.  Last week I decided that there are only 7 weeks left of school so I had better make the most of it, with or without anyone by my side!  We will see...starting off this morning just about killed me.  I hate how long it takes to build up to a point and how quickly you can lose it!  Oh well!  The point is, I went by my self this morning and didn't die!  I can do this!!

10 air squats
20 KB Snatch (10 each side) 20 lb
30 sit ups
40 DU/120 JR

3 rounds

Pre-Workout:  granola bar
Breakfast - bagel
Snack - 2 breakfast biscuits
Lunch - 2 hamburger steaks with onion and brown gravy
Snack -  Del Monte fruit Burst fruit puree (peach & mango), 1 c. fresh strawberries and pineapple, 
healthy PB & Choco "shake"
Dinner - 
Water - 6 c.

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

September 18, 2013

15 - 12 - 9 -6 - 3

Thrusters (*45 lbs)
Sit Ups
Lunges
Double Unders OR Jump Rope (45 - 36 - 27 - 18 - 9)....which is what I did!

Time:  10:02

August 30, 2013

I didn't make it to Xfit yesterday.  It has been one of the LONGEST weeks ever with school starting up again and having SEP's this week at school.  Plus, heading to bed at 11 didn't help.  I decided to skip today's WOD of:

21-15-9

Deadlift  225/185
Box Jump  24/20

and do yesterday's torture instead...
70 squats - 45 lb bar  (I did 35 front squats and 35 back squats)
60 double unders (180 singles)
50 situps
40 wall balls  20/15 (*10 lbs.)
30 HR push ups
20 pull ups (with band assistance)
10 bar over burpees

It was supposed to be 2 rounds for time, but I knew it would take awhile.  Anyone who did yesterday's said it took anywhere from 30-50 mins to complete, with some throwing up in the bushes afterwards!  YIKES!  I wanted the challenge this morning, but I'm saving my 2nd round for another day! ;)  

Time:  18:12  (1 round)

August 28, 2013

1-1-1-1-1 - Push Jerk

Then for time:

50  Double Unders
10 Knees to Elbows
10 KB Swings 70/53

40 Double Unders
10 Knees to Elbows
10 KB Swings

30 Double Unders
10 Knees to Elbows
10 KB Swings

20 Double Unders
10 Knees to Elbows
10 KB Swings

10 Double Unders
10 Knees to Elbows
10 KB Swings

Time:  9:48