May 2, 2024

10 bench press (45)

20 shoulder taps

20 bridges

10 push ups 

10 reverse push press (10 lb DB)

10 reverse curls (10)

200m run 

April 8, 2024

3 rounds total:

10 each round

Press (10)

Lateral raises (10)

Bench press (45)

Reverse curls (10)

40-30-20

Air squats 

Shoulder taps/plank jacks 

Sit ups 

FOOD:

Pre WOD - 4 Gusher fruit snacks 

Breakfast - chocolate protein shake & banana 

May 31, 2023

 WOD -

4 rounds

10 push press(45 lbs)

5 (banded) pull ups

10 bench press (45 lbs)

10 alt DB snatches (20 lbs)

10 American KB swings (25 lbs)

10 reverse crunches 

Walk 3.75 miles

FOOD:

Pre-work: mini rice crispy treat 

Breakfast: chocolate protein shake with collagen for extra protein 

Lunch: apple with peanut butter, cheddar cheese, (3) sushi pieces

Dinner:

Water: 20

Drink: 16oz liquid IV

April 11, 2023

3 rounds:

Push press (45lbs)

5 pull ups 

10 bent over row (20 lbs)

10 Bulgarian split squats (20lbs)

10 hip thrusters (20 lbs)

3 rounds:

10 bench press (45lbs)

10 leg lifts 

3 rounds:

30 Calf raises (10 slow, 20 fast)

100 crunches 

March 27, 2023

4 rounds - 

10 push press (45 lbs)

5 (banded) pull ups

10 reverse curls (10lbs) 

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

10 lateral raises 

Cool down with 100 crunches 

February 14, 2023 ❤️

4 rounds -

10 push press (45lbs)

15 American KB Swings (25 lbs)

10 dips 

10 lateral raises (10lbs)

Run (400m, 300m, 200m, 100m)

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 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 

October 25, 2022

 3 rounds:

6 strict push press (45lbs)

8 lateral raises (5lbs)

10 bench press (55lbs)

Then…50-40-30-20-10

DB snatch (20lb)

Sit ups 

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 

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

September 14, 2022

 4 rounds:

50 jumping jacks

10 push ups (5 real, 5 knee)

20 v-ups

20 Russian twists (20lbs)

10 reverse crunches

20 sit ups 

Then 2 rounds:

10 push press (45lbs)

10 bench press (55lbs)

August 23, 2022

 400m run 

30 push press (first 10 were strict - 45lbs)

400m run 

3 rounds:

10 bench press (45lbs)

12Single arm overhead press (seated) - 6 each arm with 15lbs DB

400m run 

3 rounds:

10 Lateral raises (5lbs plates)

12 KB snatches (6 ea arm, 20lbs)

Cool down:

2 rounds:

100 crunches

10 leg lifts 

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

Breakfast - chocolate protein shake with collagen 

Lunch - pork Costa-cado from costa Vida

Snack - go dough & vanilla yogurt with granola

Dinner - slice of watermelon & hotdog (no bun) dipped in ketchup & mustard

Snack -

Water - 75 oz (plus 👇🏻)

14oz Essential Amino Energy 

August 8, 2022

WOD:

 3x10:

Push press

Decline push ups

3x6:

Bench press

Pull ups 

21-15-9:

Push ups (knees)

Leg raises

Burpees

Box dips 

FOOD: 

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

Breakfast - chocolate protein shake with collagen 

Snack - 1/2c sliced strawberries & blueberries 

Lunch - small bowl potato soup, 1/2 sandwich (ham, Swiss, apple & grilled onion), salad, & peach whip dessert 

Snack - 6 Pringle chips 

Dinner - 1/2 c Dutch over potatoes, 1c smoked pulled pork 

Water - 112oz

August 3, 2022

 5 rounds:

5 push press (45 lb)

10 Deadlift (55 lb)

15 box jumps

3 rounds:

10 bench press (45 lb)

25  oblique twists (20 lb DB)

Then 3.7 mile walk 

Preworkout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen & banana 

Snack - go-dough ball & layered fruit bar (60 cal)

Lunch - 2c salad (sunflower crunch)

Snack - Built Puffs bar (coconut brownie chunk 😋), 10 Nut-Thin cheddar cheese crackers with cottage cheese, mozzarella cheese stick with marinara

Dinner - 1 1/2c baked penne & (1) chocolate covered raspberry for dessert

Water - 82oz

Half a zip fizz (8oz)?

July 4, 2022 🇺🇸

 Warm up:

10x10 Barbell strict press (55% of max). It should’ve been 36lbs, but I did fewer reps with more weight. (5x10 reps with 45 lbs)

Bent over row with (2) 10 lbs DB (15 lbs DB was being used by someone else)

Bench press (5x10 with 45 lbs)

Single arm bent over row (20lbs DB)

June 2, 2021

Today I got word that a friend and co-worker passed away from stage 4 ovarian cancer. She was diagnosed in December and fought a tough battle that inevitably was impossible to beat. She was so positive, witty, and easy to love. She had a passion for fitness and lifting weights. The world was better because of Chari and she will truly be missed by many. 

In remembrance of Chari, I wore my shirt to work out today. It was a hot day and a tank top would have been more comfortable, but I wanted her on my mind. #stronglikechari

 Listed below is my completion for each round during the WOD. 

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 11, 2021

 

Single jump ropes (80 unbroken)

DL: 85lbs 

Power cleans and push press with 55lbs 

Time: 16:54

Partner with Kelly Gardner