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
5 rounds:
10 bench press (55lbs)
10 single arm row (20lbs)
10 alt DB snatch (20lbs)
10 goblet squats (20lbs)
10 oblique twists (20lbs)
Then 3 rounds:
10 leg lifts
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)
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
3 rounds:
10 Alt DB snatch (20lbs) - 5 each arm
10 Bench Press (55lbs)
10 DB upright row (15 lbs)
5 Pull up banded
10 Push ups (handstand push-ups & 5 real)
10 Knees to elbow
Cool down: 2 rounds -
10 reverse crunches
20 v-ups
100 crunches
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
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
5 pull ups
400m run
10 Zottman Curls (10lbs)
10 DB Snatch (20lb DB) (5 each arm)
10 leg raises
Then…2 rounds:
10 bench press
100 crunches
FOOD -
Pre-workout snack - mini Rice Krispie treat (45 cal)
Breakfast - chocolate protein shake with collagen
Snack - almond butter granola bar
Lunch - salad (Cesar salad kit) - 1/2 bag
Snack - banana & quest birthday cake bar
Dinner - Steamed veggies (broccoli & cauliflower), slice of pepperoni pizza 🍕
Water - 112oz
Also, I got to thinking today…the time between I get home from work until the time I make dinner, my hunger levels and cravings for sugar are at its highest. As a way to take control, I’ll be choosing a high protein, sweet treat snack, such as these each day…
2.12 oz
180 calories
24g carbs
21 grams protein
<1 gram total sugars
1.52 oz bar
160 calories
17g carbs
15 grams protein
9 grams total sugars
If you like the texture of marshmallows, you’ll like the Built Puffs. I think I prefer the Quest Bars! 😋 So far I’ve had Birthday Cake, Chocolate Chip Cookie Dough ❤️, and Cookies & Cream. I’ve yet to be disappointed! 😉
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 +
Partner with Hayley Jones
Snatch (me) 55lbs, then 65lbs
Combined partner score: 140lbs
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
Partnered with Crystal and Nellie
Power Snatch @ 35# barbell
Jumping pull ups
42 singles
8 1/2 rounds
Power snatch with 35 lbs bar
1st AMRAP - I believe 6 rounds...
2nd AMRAP - I believe 5 rounds + 6 wall balls
DB OHS with 5lbs (I could’ve probably done 10lbs but it was between 5lbs or 15lbs)
Power snatches with 35lbs barbell
K2B instead of T2B
Time: 18:08
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! 👏🏼💪🏼🏋️♀️
Today I took part in my 1st CrossFit competition. Did I win? No. But did I set some new PRs and walk away feeling proud of myself? You bet!
Some may think pushing yourself to such extremes is crazy, and they’re probably right, but somehow my WODs are the most relaxing part to my day. I walk in the mornings for mental clarity and therapy sessions, but my nights are reserved for challenging all my bottled up “energy” and emotions.
I love Crossfit! ❤️💪🏼🏃🏼♀️
WOD #1:
Power clean @ 75lbs
Burpees
Tricep dios from 24” box
Time: 6:28
Front squat 1RM @ 105lbs
WOD #2:
