January 15, 2015

10 burpees
20 KB Swings
30 lunges

3 rounds

Cool Down:
8 tricep dips
8 push ups
15 mountain climbers
45 sit ups
30 crunches
30 leg raises
38 sec. plank
45 squats

After running the 400m warm up, I decided that I really didn't feel well enough to be there so I left from Xfit to the elem school to work on lesson plans for a sub and stayed home sick with the flu.  What I typed above is the WOD I left for the others to do.

Pre-Workout:  fruit snacks
Breakfast - Pepsi...haven't had pop forever and I realize I really don't miss it in my life!!
Lunch - chicken noodle soup
Snack - 
Dinner - 
Water - 

January 14, 2014

10 Clean & Jerk (45 lbs)
10 K2E
30 sit ups
400m run

3 rounds

Cool Down:
8 tricep dips
8 push ups
12 mountain climbers
45 sit ups
30 crunches
30 leg raises
38 sec. plank
50 squats

Pre-Workout:  granola bar
Breakfast - Choco. Premier Protein shake
Snack - granola bar
Lunch- flatbread pb&j sandwich
Snack - several bites of icecream as I scooped some out for my daughter, raspberry pretzel jell-o salad, 3 pretzel bites with cheese from the BBall game.
Dinner - Didn't feel well by this time...
Water - 8c.

January 13, 2015

10 burpees
20 squats
30 sit ups
40 lunges
50 jump rope

3 rounds

Cool Down:
8 tricep dips
8 push ups
12 mountain climbers
40 sit ups, 20 crunches, 20 leg raises, 30 sec. plank

Pre-Workout:  granola bar
Breakfast - flatbread toast with strawberry cream cheese
Snack - granola bar
Lunch - flatbread pb&j, cinnamon and sugar crisps  
Dinner - grilled cheese sandwich
Water - 7 c.

January 12, 2015

10 pull ups
10 Box Jumps
25 Sit Ups
200m run

3 round

Cool Down:
8 tricep dips
8 push ups
12 mountain climbers
35 sit ups, 15 crunches, 15 leg raises, 25 sec. plank
60 squats

Pre-Workout:  granola bar
Breakfast - blueberry Greek yogurt
Snack - granola bar
Lunch- flatbread P&J with cinnamon sugar 
Dinner - homemade waffles with 1 piece bacon
Water - 7c.
I did pass up on the ice cream the family ate later that night and I went to bed crashed at 7:30pm!!

Measurements:
Bicep:  9 3/4" 
Chest:  31"  (down 1/2")
Waist:  26" 
Hips:  34 1/2"  (down 1/4")
Thigh:  19 3/4"  (down 1/4")
Calf:  13 1/4"  

Down 1" in a week.  Not too bad considering I wasn't completely strict!!

January 9, 2015

10 K2E
15 Box Jumps
20 Squats
25 Sit Ups
300 m run

3 rounds

Cool Down:
8 tricep dips
6 push ups
10 mountain climbers
30 sit ups, 12 crunches, 12 leg raises, 20 sec. plank
60 squats

Pre-Workout:  fruit snacks
Breakfast - flatbread toast with strawberry cream cheese 
Snack - (1) cracker
Lunch- flatbread pb&j and cheese crackers
Snack - Choco. Premier Protein shake & (2) handfuls of Protein Cheerios
Dinner -
Water - 5c

January 8, 2015

20 KB Snatch
20 lunges
60 jump rope

3 rounds

Cool Down:
6 tricep dips
5 push ups
10 mountain climbers
25 sit ups, 12 crunches, 10 leg raises, 20 sec. plank
60 squats

Pre-Workout:  granola bar
Breakfast - strawberry Greek yogurt 
Snack -
Lunch- 
Snack - 
Dinner -
Water - 3c
*I've noticed that I have started watching what I eat more closely and yes I have made some healthy swap outs or changes to my diet, but I know that I need to incorporate more fruits and veggies!  

January 7, 2015

10 push press (45 lb)
25 sit ups
300m run

3 rounds

Cool Down:
6 tricep dips
5 push ups
10 mountain climbers
25 sit ups, 10 crunches, 10 leg raises, 15 sec. plank
75 squats

Pre-Workout:  Fruit Snacks
Breakfast - strawberry Greek yogurt & gingerbread fiber one bar
Snack - 3 Nature Valley Breakfast Biscuits
Lunch- turkey sandwich (flat bread, mustard, mayo, turkey), fiber one (gingerbread) bar, (2) Riesens (I really ought to get those out of my classroom!!)
Snack - 1 wedge of pork quesadilla & about 10 chips with house dressing (Costa Vida), fruit snacks
Dinner - It seems as though my after school "snack" lately has turned into my dinners...I need to work on that!
Water - 8c

January 6, 2015

10 pull ups (assisted with band)
10 burpees
10 hang power cleans
300m run

3 rounds

I'm excited...I feel like part of the old Crossfit group is coming back together!  2 people have joined Kim and I this week, one being a friend from our past workout group.  Once his wife feels better she is going to join us too!  I love working out, but the truth is it is WAY more fun with more people!  Plus...I feel like it gives you more accountability, push and drive to change and be the best person you can be!

Breakfast - Blueberry Greek Yogurt
Snack - handful of cashews
Lunch - turkey sandwich on flat bread (mayo, mustard, flat bread, oven roasted turkey), veggie straws, 1/2 babybel cheese, (2) Riesens
Snack - chocolate premier protein shake, (1) stick from a kit kat, handful of BBQ rice cake "chips"
Dinner -
Water - 6 c.

I am having such a hard time with sweets/food this week!  I think the main idea is to cut back and to take notice of what is actually going into my mouth, so with that, I feel like I am doing a great job.  Baby steps towards healthy eating..you can't expect change all at once!

January 5, 2015

Here we go...

15 KB Swings (25 lbs)
30 sit ups
 400 m run

3 rounds

Breakfast - Blueberry Greek Yogurt
Snack - (2) Nature Valley Breakfast Biscuits & about 10 cashews
Lunch - leftover vegetable soup from dinner & 1 choco covered walnut (that has left me craving more chocolate!)

Snack - (2) Riesens, Chocolate Premier Protein Shake, handful of pb chips
Dinner -
Water - 6 c
*Oh did I mention I "started" today?  Too much info I know, but that might explain the headache and STRONG cravings for chocolate!

Measurements:
Bicep:  9 3/4"  (same)
Chest:  31 1/2"  (1/2")
Waist:  26"  (1")
Hips:  34 3/4"  (3 3/4")
Thigh:  20"  (3/4")
Calf:  13 1/4"  (1/4")

*I wanted to take my measurements to compare where I was at the end of the 6 week challenge I did before.  I knew that I hadn't gained everything back, but yet I could feel that my body had changed some from before.  So there it is...the evidence I needed.  I always knew I gained weight in my butt first, but there's the proof! 6 1/4" total inches gained back!!  YIKES!  Time to get serious about food again.

January 1, 2015

NEW YEAR...OLD PLAN...

I think the fact the I stopped writing here for a while, left me unaccountable in many ways.  I have continued to work out in some way or another, whether is be running, the upstairs weight room, which means weight machines and bike, or xfit.  With the exception of the past 2 weeks (Christmas break), I would say that I have remained faithful to working out.  My eating on the other hand...not as faithful as I once was and that is the "old plan" that I am going to strive to get back.  I'm not sure why this break has been so difficult for me, but I realize that I do better when I have structure in my life.  On Monday, our school district is beginning an 8 week wellness challenge.  The challenge is focused on exercising and logging the minutes exercised within that 8 week period.  That part is fine.  In fact, I don't consider that to be a challenge since that is already part of who I am and what I do on a regular basis.  With that being said, my 8 week challenge is to get back to being strict and on track with my eating habits.  Beginning Monday, I am going to take my measurements and begin being accountable for what I eat...

October 10, 2014

Walk/run 2.5 miles

October 9, 2014

20 KB Snatch (20 lb dumbbell)
40 sit ups
150 jump ropes
5 burpees

3 rounds

October 8, 2014

walk/run 2.5 miles

October 7, 2014

10 thrusters (50 lbs)
30 sits ups
300 m run

4 rounds

October 6, 2014

walk/run 2.5 miles