August 5, 2022

 

3 rounds:

10lbs single leg RDL (8 each leg)

20 lbs DB Bulgarian split squat (6 each leg)

Single leg flute bridge (10 each leg)

45lbs bench press (10)

20lbs Oblique twist (20)

3 rounds:

20lbs goblet squats (10)

20lbs American KB swings (20)

Crunches (100)

Then walk 3.7 miles 

Preworkout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen & banana 

Snack - none 

Lunch - 1 c baked penne & 7 jerky pieces 

Snack - Lg Weekender “blended” from Swig, (2pk) mini wafels (70 cal) & (10) bacon cheddar crisps

Dinner - chick-fil-a sandwich & 2 handfuls of bbq chips 😕

Water - 94oz

August 4, 2022

 

*10lbs DB used for WOD*

Then 3.76 mile walk

Preworkout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen & banana 

Snack - layered fruit bar (60 cal)

Lunch - 1 c baked penne

Snack - lemon poppyseed bar, cottage cheese with nut-thin crackers and mozzarella cheese stick dipped in marinara sauce 

Dinner - salad with purple cabbage, red peppers, peppered turkey, croutons and ranch 

Dessert - “go-dough”

Water - 100oz

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)?

August 2, 2022

Set 1:  

3x15 Glute Bridge

3x20 Calf Raises

Set 2:

3x10 DB Sumo Squat

3x5 each leg Single Leg Weighted Squat 

5 Rounds:

10 box jumps

10 Russian KB Swings

40 jumping jacks/20 Double Unders 

Then...

Outdoor Walk 3.66 miles

Preworkout snack - mini Rice Krispie treat (45 cal)

Breakfast - Chocolate protein shake with added collagen 

Snack - mozzarella cheese stick with marinara sauce 

Lunch - 1/2c chicken salad & avocado with salsa 

Snack - Built Bar (Peanut Butter Brownie)

Dinner - salad wedge with bleu cheese and 6 oz tenderloin steak with mashed potatoes 

Water - 94 oz

August 1, 2022

DAY 1 OF 90 DAY & AUGUST CHALLENGE(S) - 

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 +

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

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)

July 2, 2022

 Boating & a bike ride with the hubby …

June 2022 Challenge

 

18 exercise days in June (some days included more than 1 workout). 🙌🏻

I'm back...

 Although I haven't regularly updated this blog in a while, I have continued doing Xfit WODs (4 days/week).  Last fall I realized that I needed to put my membership on hold because of being super busy! (2 kids - each participating on 3 high school sports teams, working full time, being called to a busy calling in my church, etc.)  If morning classes had been an option I could've continued, but that wasn't the case.  I went a few months without the gym before a friend reached out and asked if I wanted to join the Mamele community with her.  We've been going strong since January.  I'll strive to update this blog again, mainly because I love reflecting back over the years at the progress I've made!

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. 

June 1, 2021

 

Partner with Crystal 

DL with 125lbs

Sub HSPU for ZPress

Time: 21:59

May 27, 2021

 

15:16 with 55lbs

April 20, 2021

 

HSPU sub - rounds 1-3 handstand holds and rounds 4 & 5 (9) z press 

OHS with 35lbs barbell (I still need to perfect my form!)

Time: 19:47

April 16, 2021

 

Substitute muscle ups for 5 each or banded ring dips and ring rows 

55lbs clean & jerks 

KB swings with blue

Time: 5:33