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

June 1, 2023

 WOD -

4 rounds

10 plate to overhead(25 lbs)

10 single arm row (20lbs)

5 man makers (15 lbs)

100 crunches

30 calf raises 

FOOD:

Pre-work: mini rice crispy treat 

Breakfast: chocolate protein shake with collagen for extra protein 

Lunch: Jimmy John’s turkey sandwich 

Dinner: Philly beef & cheese from Arby’s, salt & vinegar chips, triple chocolate church cookie (JJ)

Water: 60oz

Drinks: 12oz Diet Pepsi, 20 oz amino drink 

April 18, 2023

 3 rounds:

10 hip thrusters (2) 20lbs DB

10 Bulgarian split squats (5 each leg, 20lbs)

3 man makers (15lbs DB)

10 leg lifts 

300m run 

Then cool down with:

10 bench press (45lbs)

100 crunches 

10 plate to overhead (25lbs plate)

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 

February 1, 2023

4 rounds - 

10 goblet squats (20lbs)

5 man makers (10lbs)

25 oblique twists (20lbs)

10 (each arm) bent over row (20lbs)

10 reversal bicep curls (10 lbs)

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.

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 23, 2023

 5 dead lifts (65lbs)

5 man makers (10lbs DB)

25 sit ups

10 Bulgarian split squats (20 lbs DB)

25 oblique twists (20lbs)

25 calf raises 

MAMELE MESSAGE:

"The edge is in the inputs.

The person who consumes from better sources, gets better thoughts. The person who asks better questions, gets better answers. The person who builds better habits, gets better results.

It's not the outcomes. It's the inputs."

January 19, 2023

4 rounds - 

25 sit ups 

5 man makers (10ths DB)

10 plate to overhead (25lbs)

10 Bulgarian split squats (20lbs)

Then 3 rounds -

25 Oblique twists (20lbs)

Bench press (45lbs) - fast reps 

MAMELE MESSAGE:

“Don’t prepare for your strengths, prepare for your weaknesses”

I recently heard this and loved it! Yes, appreciate what you’re good at and what’s easy for you, but if you want to be successful prepare for your weaknesses! I truly feel like we can do this physically and mentally. 

Prior to going into any situation that I know might have options that will move me away from my goal, I like to mentally decide and commit before hand what I want to do and/or accomplish and I think of the feeling I want to have after the situation. 

It definitely helps. 

Write down what you feel your weaknesses are. 

How can you set yourself up to combat and improve those weaknesses?

Intention brings success.

I hope you’re having an incredible day today. I’m so grateful to have you here. 

Can you believe we are almost HALFWAY through the challenge?!!

We’ve got this!!

November 10, 2022

 ✅Protein -  139.5+ grams 

✅Water - 100 oz

✅ Workout 30 mins

✅Walk 10,000+ steps

✅10 mins journal, read or meditate

✅Less than 30 mins social media

PRE-WORKOUT SNACK - mini Rice Krispie 

BREAKFAST - Protein shake with collagen (43.5 g)

LUNCH - carne asada taco salad (Brody’s) (29 g)

SNACK - core power elite chocolate drink (42 g)

DINNER - 3/4 c chicken tacos (meat only with ranch on it) (25 g)

WOD:  3 rounds (did 3.5 rounds)

10 reverse curls (10lbs)

20 v-ups

10 leg lifts

100 crunches 

10 air squats

10 push ups (knees)

3 man makers (10lbs)

Run 300m

November 8, 2022

 

WOD:

3 rounds 

10 back squats (65lbs)

10 Bulgarian split squats (5 each leg - 20lbs)

Hip thrusters (20lbs) 

Then…

4 rounds:

3 manmakers (10lbs)

10 alt DB snatches (20lbs)

300m run 

✅Protein - 162.5 grams 

✅Water - 104 oz

✅ Workout 30 mins

✅Walk 10,000+ steps

✅10 mins journal, read or meditate

✅Less than 30 mins social media

PRE-WORKOUT SNACK - mini Rice Krispie 

BREAKFAST - Protein shake with collagen (43.5 g)

SNACK - One Bar (peanut butter pie) (20 g)

LUNCH - Prima Della Cajun Turkey breast lunch meat (24 g)

SNACK - Chobani Complete (drinkable vanilla yogurt) (25 g)

DINNER - chick-a-roni (40 g), 6 pizza rolls (6 g), Greek yogurt mini bar (4 g)

October 4, 2022

 4 rounds 

10 push press (45lbs)

5 (banded) pull ups

5 man makers (10lbs)

10 lateral raises (5lbs plates)

30 sit ups 

August 18, 2022

 

3 rounds:

10 man makers (10lbs)

21 American KB Swing (25lbs)

12 bent over row (10lbs)

3 rounds: 

30 sec plank

10 leg lifts 

100 crunches 

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

Breakfast - chocolate protein shake with collagen 

Snack - banana & layered fruit bar

Lunch - salad (sunflower crunch) - 1/2 bag and

Snack - coconut butter granola bar & Cookies Dough Quest bar

Dinner - egg McMuffin 

Water - 88 oz

Electrolyte drink (12 oz)

August 6, 2022

Headed to Vegas for some back-to-school shopping 🛍 with the family today, but before I left I did the following WOD from home:

4 rounds:

50 Stair steps

20 Oblique twists (20 lbs)

10 push ups (knees)

3 man makers (15lbs)

50 jumping jacks

100 crunches 

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

Breakfast - chocolate protein shake with collagen (@6:00), (1) egg McMuffin (McDonald’s) (@9:15)

Snack - 8oz Red Bull & (2pk) mini wafels (70 cal) 

Lunch - cup of Wetzel dog bites (Wetzel Pretzels) with cheddar cheese dipping sauce & Diet Pepsi. (Yeah…wasn’t going to do pop but it came with the meal and I had a headache I thought the caffeine might help with)

Snack - (2pk) mini wafels (70 cal), Pringles (20?)

Dinner - 1c leftover baked Penne, 1/2 chocolate muffin, about 20 chips 

Water - 108oz

This was not a great day of eating, especially with a week of going strong, but not feeling so well and being on the road…I’ll take it! Besides, when my “aunt” comes to visit I can pretty much kiss my foot eating good-bye for a day or 2! 💋 Dang, I hope to overcome this eventually! 

July 12, 2022

AMRAP 15 mins - (did 9 rounds)

10 single leg squat (20 lbs DB each hand)

10 box jumps

3 man makers (10lbs)

Then…

10 BB back squat @ 55%

100 crunches

3x

October 2, 2020

 Partner: Kristy P.

I started the WOD. We broke up each set and tackled half of everything. 

5 Man makers with 15lbs

10 alt DB snatches with 25 lbs

15 push press with 45 lbs

30 HR pushups 

10 squat cleans with 45lbs and 50 with 35lbs 

30 assisted pull ups with purple band 

15 clean & jerks with 45 lbs 

10 alt DB snatches with 25 lbs

5 Man makers with 15lbs

Time: 21:07

September 11, 2020

 

Partner with Hailey

Air squats: 171 (she did 172) - 20 each round 

Push ups: 87 from my knees (she did 88) - 10 each round 

Box jump overs: 47 (she did 46) - 20 each round 

Clean & Jerks: 45lbs, 39 (she did 38 with 55lbs) - 10 each round 

Man makers: 6 for me and 5 for her, each with 15 lbs dumbbell

Row: broken into sets of 500m before trading off

Time: 40:21

July 1, 2020

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

Time: 12:58

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