April 29, 2024

4 rounds - 

10 deadlift (55)

10 hang power clean (55)

20 step ups (10 ea leg leading)

10 leg lifts

300m run 

August 22, 2023

 4 rounds:

Back squats 

Hanging Power clean 

Bench press

Leg lifts 

50 jump ropes 

August 18, 2023

 4 rounds:

200m run

10 hang power clean (55lbs)

5 burpees 

25 sit ups 

March 31, 2023

3 rounds -

10 hang power clean (55lbs)

10 lateral raises (10 lbs plates)

10 hip thrusts (2) 20lbs DB

Run 300m 

Then 2 rounds -

10 plate to overhead (25lbs)

20 v-ups

10 leg lifts 

January 31, 2023

 5 rounds:

10 hang power cleans (55lbs)

10 Z press (35 lbs)

10 shoulder taps

100 jump ropes

10 (each arm) bent over row (15lbs)

10 bench press (hands close together) (45lbs)

THE ONE PERCENT RULE: 

The -good for us- decisions we often don’t see instant gratification from.

If you think about the power of good habits. Think about what bad habits will do.

The difference between making a choice that one  percent better or worse on any given day is relatively insignificant. It’s easy to dismiss.

What’s the difference between eating a burger or choosing the macro friendly option? Or going to the gym or not. On any given day not a whole lot. At the end of the night you look the same. It’s only 3 months, 1 year or 5 years later that you turn around and realize that those little decisions did make a difference. The first time you choose to sleep in that’s fine. But if you do it the next day that’s enforcing a new habit. Focus on becoming 1 percent better each hour, day, year and watch your life change. BELIEVE that these small changes make a difference because they do!

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.

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 20, 2022

 3 rounds - 

5 Pull ups

20 Lateral arm raises (5lbs)

10 Reverse curls (10lbs)

10 Bench press (45lbs)

10 Hang PC (55lbs)

Then 3 rounds - 

30 Calf raises

10 leg raises

20 Oblique twists

100Crunches

October 6, 2022

 2 rounds - 

20 alt lunges 

20 push ups (knees)

20 sit ups 

10 goblet squats (25 lbs)

3 rounds - 

10 hang power clean (55lbs)

10 bench press (55lbs)

10 leg lifts 

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 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 

May 27, 2021

 

15:16 with 55lbs

January 4, 2021

 

60 singles 

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

My partner was Leah

October 23, 2020

 

My first WOD that I have Rx!! Happy day! 

1 min. run 100m and rest with the remaining time

2 min did 25 reps with 65 lbs, and then 20 reps for rounds 4, 6, and 8. Round 10 with 15 reps 

Time: 9:44 Rx

August 10, 2020

Warm up: 4 rounds, 20 seconds each set with 10 second rest in between 

Russian twist

Plate to overhead 

Plate jump

KB RDL 

EMOM: 35, 40, 45, 50, 55, 60, 65, 70, 75

Hang cleans with 55lbs

Box jump over with 16”

Farmer carry with 26lbs KB

Time: 7:07

 

August 4, 2020

Power Clean - 45 lbs

Substitute T2B for K2E

Hang Clean - 45 lbs

Power snatch with 35 lbs barbell

Substitute HSPU for Z press

Time:  ??

I thought I recorded my time in my notes on my phone but I guess I didn't.  Darn!

July 16, 2020

Warm up:
3 rounds...
100m run
10 air squats
10 hang power cleans (35 lbs barbell)

Then...E3M with 1 min rest in between:
200m run & max ring dips for the 1st & 3rd rounds
*assisted band ring dips
1st round - 35dips & 3rd round - 30 dips

200m run & Max hang cleans for the 2nd & 4th rounds
55lbs hang cleans
2nd round - 40 hang cleans & 4th round - 35 hang cleans

Strength work:
Deadlifts...worked up to 75 lbs
I’m nervous to build up too quickly because of still trying to heal my hamstring.

June 30, 2020

For the warm up I did half of the reps with 55lbs and the other half with 65 lbs. It’s been fun to know that I am becoming stronger and more capable with consistency and dedication. I’ve never been one to want to lift super heavy...65lbs was generally were I kept things in the past. A few weeks back when I started back into xfit, I could hardly use the women’s 35lb bar alone! Celebrate the simple things...

For the AMRAP...
Power Cleans @ 55lbs
Banded-assist pull ups
Wall balls with 14lbs

I believe I was just about to finish my 6th round (5 wall balls short) when time was called.

June 25, 2020

55 lbs hang cleans
DB clusters with 15lbs - “clean, squat, press” - I had to chant this to myself as I went because I really wanted to do DB thrusters
Substitute MU with banded ring dip & ring rows (15-25 each round)

Bench press - 10 each of 35lb, 45lb, 50lb, 55lb (40 total reps)


Dinner:  From The Grateful Girl Cooks

Along with steak, we had this vegetable mixture.  I included everything as mentioned in the recipe, but the carrots.  I was afraid they might not taste well in this dish.  Next time maybe I will give them a try.

Summer Squash Bacon Sauté

Prep Time

10 mins

Cook Time

5 mins

Total Time

15 mins

 

Summer Squash Bacon Sauté is a simple side dish with green and yellow zucchini, crisp bacon, carrot, onions, garlic and cheese, and takes only minutes to make!

Category: Vegetable Dish

Cuisine: American

Keyword: summer squash bacon saute

Servings:  servings

Calories Per Serving: 157 kcal

Ingredients

• 2 slices bacon
• 1/4 cup red onion (thinly sliced)
• 1½ green zucchinis (medium sized)
• 1/2 yellow zucchini (or crookneck squash) (medium sized)
• 1 carrot (medium sized)
• 1/2 teaspoon minced garlic
• 1 pinch salt/pepper (to taste)
• 3 Tablespoons sharp cheddar cheese (grated)

Instructions

1. Cut bacon into thin slices (with knife or kitchen scissors). Thinly slice red onion. Cut zucchini in bite sized chunks. Peel carrot and cut into chunks. Set aside.
2. Place bacon pieces in skillet with thin slices of red onion. You don't need to spray skillet, because the bacon will provide it's own "oil" as it cooks. Sauté on medium heat until bacon is crisp and fat (bacon grease) is rendered into skillet.
3. Add green and yellow zucchini (cut into bite sized chunks), and carrot to skillet. Season with a pinch or two of salt and pepper (to taste). Stir and cook in the bacon "drippings" for 4-5 minutes on medium heat, stirring occasionally, until zucchini is slightly browned, and tender-crisp (NOT soggy!). Add minced garlic, and stir to combine. Cook for an additional minute, stirring often. The reason to put the garlic in at the last minute is so that it does not burn (which makes the garlic taste bitter- no one wants THAT!).
4. Sprinkle grated sharp cheddar cheese over the top of the veggies. Do NOT stir. Turn off heat. Place a skillet lid over top of skillet for about a minute (this will melt the cheese). Remove skillet lid, and you will see the cheese has melted.  Use a spatula and transfer veggies to individual serving plates. Serve hot... and enjoy!

June 10, 2020

Man Makers, Snatch and Clean & Jerks - 15lb DB
Front Squats and Hang Cleans - 45lb
Ab Mat Sit Ups in place of T2B...next time I will substitute with K2E
Time: 15:31