April 4, 2024

 

January 5, 2024

3 rounds:

10 Bulgarian split squats (2 - 20lbs DB)

10 goblet squats (20lbs)

10 reverse bicep curls (10lbs)

5 manmakers (2 - 10lb DB)

50 jump ropes

300m run 

Cool down:

10 leg lifts

20 oblique twists (20lbs)

100 crunches

August 24, 2023

 4 rounds:

Bench press

Bent over row

Goblet squats

Push ups

Reverse curl 

200m run alt with 50 jump ropes 

August 22, 2023

 4 rounds:

Back squats 

Hanging Power clean 

Bench press

Leg lifts 

50 jump ropes 

August 17, 2023

 4 rounds:

10 Bulgarian split squats (20lbs)

10 Hip thrusters (20 lbs DB) 

20 Sit ups

50 Jump ropes

10 Lateral raises (fwd only)

10 Bench press (55lbs)

April 10, 2023

3 rounds -

10 goblet squats (25lbs)

20 American KB swings (25 lbs)

10 Lateral raises (10lbs)

10 deadlifts (65lbs)

10 leg lifts

50 jump ropes

Then 3 rounds -

10 bench press (45lbs)

100 crunches 

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 30, 2023

 3 rounds - 

10 Bulgarian split squats (20lbs - 5 ea side)

10 goblet squats (20 lbs)

10 Z press (35 lbs)

20 Russian KB swings (20 lbs)

10 Bench press (55 lbs)

20 V ups 

Then…2 rounds - 

50 jump rope

30 calf raises (10 slow, 20 fast)

10 leg lifts 

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

February 20, 2023

🇺🇸 Happy Presidents Day! 🇺🇸 

3 rounds - 

10 z press (35lbs)

5 man makers (15 lbs)

20 oblique twists (20lbs)

100 crunches

50 jump ropes

300m runs

Then…3 rounds -

5 deadlifts (65 lbs)

10 tricep dips

20 v ups 

Concluded with stretching😊

Then a day of snowboarding with the kids! By the end doc the day, over 1,700 calories burned and my move goal was 400% more than the goal! 🙌🏻

February 13, 2023

5 rounds - 

5 pull ups 

10 Z press (35 lbs)

10 Bulgarian split squats (20lbs) 

3 man makers (15lbs)

50 jump ropes 

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 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 17, 2023

 4 rounds - 

50 jump ropes

10 push press (45 lbs)

10 lateral raises (5 lbs plates)

25 sit ups

Then 3 rounds - 

25 oblique twists (20 lbs DB)

10 tricep dips 

10 bench press (55/45lbs)

MAMELE MESSAGE:

Three thoughts I wanted to share today:

1) “It is not necessary to change a person in order to change their behavior. Just change their environment”

2) “Many problems are minor when you solve them right away, but grow into an enormous conflict when you let them linger.”

3) “Raise your ambitions. Lower your expectations.

The higher your ambitions, the bolder your actions.

The lower your expectations, the greater your satisfaction.

Achieve more and be happy along the way.”

January 13, 2023

4 rounds - 

 5 pull ups

10 push press (55lbs)

10 HR push ups 

20 sit ups 

100 jump ropes

Then 3 rounds - 

10 reverse curls (10lbs)

10 dips

Hey guys! 

Andrea here. 

I think weightlifting can sometimes get a bed rep since on your apple watch it doesn't show that you burn as many "calories" if you're doing weightlifting vs cardio. Here's the thing, you will generally burn more calories during your workout when doing cardio HOWEVER lean muscle mass helps to increase your metabolism which in turn helps you burn more calories throughout the entire day. Strength training is awesome because it also increases and enhances your quality of life. I like to think of muscle as the "armor" of the body. You wouldn't want to go to battle without armor right? Same thing here. Don't go through each day without it. Muscle is great for longevity, decreases your risk of injury and falls, improves heart health, manages your blood sugar levels and more. Don't be scared of lifting those weights and challenging yourself each day. Weightlifting is GOOD! 

January 12, 2023

 3 rounds - 

10 goblet squats (20 lb DB)

10 Bulgarian split squats (20 lbs DB)

10 thrusters (45 lb)

20 shoulder taps

100 jump ropes

300 m run 

If I was to give you the choice of 3 million dollars today or a penny, doubled, every day for 31 days.. Which would you choose?

The doubling penny isn’t worth much on day 1. Day 5 it’s worth 16 cents. Day 10 it’s valued at $5.12.

Day 20 it is still significantly less at $5,243. But then the magic starts to happen.

By day 31 it is valued at $10,737,418.24

The moral to this story is to stop focusing on 3 million dollar effort only TODAY or for a short period of time and instead focus on adding one penny to the bucket each day and slowly increasing that effort. Maybe after 10 days it doesn’t feel like much BUT over time those small efforts compound and lead to bigger and bigger results.

Small actions repeated over time lead to BIG results.

Big actions repeated infrequently don’t lead to even close to the same amount of result.

I hope that this week we can keep our focus on those pennies. Those small tasks we can do each day so that by the end of the month we’ve created a “ten million” dollar month. 

January 10, 2023

 3 rounds:

5 pull ups

21 KB swings (25 lbs DB)

10 HR push ups

20 v-ups

100 crunches

50 jump ropes 

Then…3 rounds:

10 Strict push press (45 lbs)

10 Bench press (55lbs)

30 calf raises

Just a little thought I wanted to share:

Remember that focus and intent on the TODAY will take care of the FUTURE goal.

You don’t even have to worry about the future goal if you focus on the intent NOW.

Everything else takes care of itself.

Stop spending energy worrying about things that you can’t control (the scale, your measurements, your pant size)

Focus your energy on what you CAN control.

Your eating, your workouts, your attitude.

I want you to ask yourself this question:

Why is anybody else more capable than you?!

The truth is nobody is.

You’re just as capable! 

Everything you need is already inside of you.

It’s about harnessing it.

Developing it.

Building it.

Starting things AND failing.

Getting back up. 

It’s okay to feel.

It’s okay to problem solve and process. 

Learn to rest, not quit.

Keep showing up for Y O U 

September 29, 2022

 

March 23, 2021

 

60 singles 

DB PP - 1st round with 25#, other 3 rounds with 15#

T2B substitute - leg raises with kipping 

DB PC with 25#

Crystal (partner) and I each were able to squat clean 95# for a total score of 190#

February 22, 2021

 

Partner with Crystal. Each of us completed:

 300 singles (100 each round) 

60 DB Snatches (15lbs) - 20 each round 

40 T2B (K2E - 10 each round)

20 bar over burpees - 10 each round

We completed the partner WOD @ 13:06 so we had about 9 mins to find our 1 RM squat clean. Crystal got 95# and I got 85# for a total score of 180lbs