February 26, 2024

5 rounds:

10 thrusters (35 lbs)

15 shoulder taps

20 sit ups

20 bicep curl (15lbs, 10 reps each arm)

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. 

September 29, 2022

 

September 15, 2022

 4 rounds 

10 Thrusters (45lbs)

10 Sumo Stance Hip Thrust (20lbs)

10 Bulgarian Split Squats (20lbs)

200m run 

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 

February 20, 2021

 

Because it was a Saturday and we couldn’t figure out how to get the clock to work, Jen set her watch for 2 mins at a time and we could keep one another accountable through it. Between switching off we would write down how many power cleans we were able to get during our 2 mins and then add it up. As a result, we ended up doing a total of 128 power cleans (supposed to be 120 total) in 12:01.

Partnered with Jennifer & her daughter Jessica. 

Once we completed this we went ahead and did Fran (one of our 4 WOD challenges from the Pursuit of Fitness packet. 

I did Fran in 5:45 using 55# for thrusters and jumping pull ups 

January 18, 2021

 

Thrusters @ 55lbs 

K2E substitute 

Time: 13:56

December 17, 2020

 

Push press with 55lbs 

KB swings with 35 lbs 

Thrusters with 15 lbs DB

October 3, 2020

 Partner with Russ

300m run

25 American KB swings with 26lbs

100 single JR

25 thrusters with 45 lbs

50 burpee box jump overs 😵

25 thrusters with 35 lbs

100 single JR

25 American KB swings with 26lbs

300 m run

Time: 24:19

September 23, 2020

 Thrusters with 45 lbs

C2B pull ups with bands - green band only first round and purple & green band rounds 2 & 3

Time: 13:37

Front squat @ 90lbs max

September 15, 2020

 

Time:16:48

Assisted pull ups with purple band 

Thrusters with 45 lbs

DB burpee DL with 35 lbs

June 24, 2020

Thrusters & Deadlifts with 35 lbs barbell only.
*As much as I wanted to add weight to the bar, I’m afraid to go heavy with deadlifts because of my hamstring injury. I could’ve possibly added weight for thrusters, but due to squats with the move I decided to keep it light too.
Green band for assisted pull ups
Wall walks for HSPU
Time: 22:24 (including 3 mins rest in between sets)

June 8, 2020

4 full rounds completed. Started the 5th round with the run before time ran out.
35 lb barbell used, but definitely felt like a little more could’ve been added...maybe the 45 lbs barbell next time?

Accessory work with 15lb DB

April 20, 2020...Back To The Beginning!

Sometime you need a reboot and sometimes you just need a boot...in the rear. That’s me. I’m needing a butt kick right now so today I signed up for CrossFit. I am so stinkin’ excited...that is until I can’t walk tomorrow! 😜

Here was today’s WOD. I’m not going to lie...I saw thrusters on the list and got excited! Thrusters are one way to get a good inner thigh burn.

I started with 3 rounds of 20” box jumps and 12 DB Snatches (6 per arm, using 15lbs DB), followed by a 3 mins rest. After that I modified and did 15 head toward the light sit ups and/or sit ups since I knew T2B would be pointless right now. After that I did thrusters...using a 35lb barbell. I wanted to do 12 each round as the WOD stayed, but ended up doing 12 - 8 - 6

To be honest, I forgot to look at the clock with the time, but I think it was somewhere around14:36. I will have to remember to look at the clock in the future...I’m too out of practice for now.

It’s already a struggle to walk, but I am so excited to get back to the ME I know and love. ❤️

July 24, 2019

July 8, 2019

It’s crazy how long it takes a person to get into shape, and yet how fast a person can get out of shape!! This may be a slow process, but it’s a process I’m willing to go through nonetheless.

July 3, 2019

I’m back!!! I’ve found my new happy place.  It happens to be something I was able to set up at home, which makes it even better! I found this dumbbell set with rack over the weekend for only $75! What a steal! So here’s my set up within my garage. 

My purchase came with the rack, (2) 15lb, (2) 20 lbs, (2) 25 lbs, and (1) 30lb. 

I already had a 12 lb dumbbell and 10lb medicine ball, which I also added on the rack. It’s exciting to feel motivated again, although starting over SUCKS! My intensity hasn’t been what it once was. I’ve continued exercising, if you count walking with friends. Let’s be real...it’s been more for visiting than intense exercising, but at least I have stayed moving. 

Here was today’s workout. 

Earlier today, I walked in the morning with friends for 3.97 miles and on my treadmill (4.28 miles) so that I could catch up on The Bachelorette.
My problem lately hasn’t only been lack of intensity, but in also the JUNK I’ve been eating! I want to feel motivated and back to where I once was! It can and WILL happen!!

February 5, 2016

5 pull ups (assisted)
10 thrusters (45 lb)
10 box jump
5 HR Push Ups
3 rounds

Then...
run 1000m
100 crunches
20 bench press (45 lb)

Pre-Workout Snack:  1 energy ball (go-dough)
Breakfast:  1 blueberry Activia yogurt
Snack:  
Lunch:  
Snack:  
Dinner:  

Water:  

January 28, 2016

5 thrusters (45 lb)
10 burpees
30 sit ups
50 jump rope

3 rounds

then 100 crunches

Breakfast:  1 c. Acai berry juice with 1 roll & honey butter
Snack:  
Lunch:  
Snack:  
Dinner:  

Water:  

January 14, 2016

10 thrusters
20 sit ups
10 HR push ups
400m run

3x

then 100 crunches

Pre-work out:  Kellogg's pastry crisps (flat pop tarts) blueberry
Breakfast:  2 pieces of zucchini bread
Lunch:  pb&j and about 8 Veggie Straw Pringles
Snack:  2 pieces of zucchini bread
Dinner:  cinnamon roll at the bball game

Water:  60 oz. +