August 10, 2022

21-15-9:

KB Swings (25lb)

Sit ups

*run 200m after each set*

Then…3 rounds:

10 bicep flip curl

10 lateral raises (5lb plate ea arm)

10 push-ups (5 real & 5 from knees)

100 crunches 

10 bench press (45lb)

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

Breakfast - chocolate protein shake with collagen 

Snack - go-dough 

Lunch - salad (sunflower crunch kit) - 1/2 bag

Snack - 1/2 chocolate muffin & granola bar

Dinner - bacon cheddar crisps with cottage cheese, pb&j sandwich, unreal mini dark chocolate coconut bar

Water - 97oz

August 9, 2022

3x10 (45lbs):

BB Back Squat

Good Mornings 

3x6 each leg (20lbs)

Bulgarian Split DB Squats 

Forward Lunges 

3 RFT:

24 box jumps 

12 deadlifts (55lbs)

In the evening…4.75mile bike ride 🚴 

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

Breakfast - chocolate protein shake with collagen 

Snack - banana 

Lunch - (1) small slice supreme pizza

Snack - snack size Built bar (cookie dough)

Dinner - large salad (lettuce, carrot, red peppers, bacon bits, egg, salad supreme, ranch 

Dessert - (5) chocolate dipped raspberries (Tru Fru) - 90cal

After the bike ride…a chocolate protein shake with collagen

Water - 113oz 

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

Measurement Monday (90 Day; Week #1)

Although the scale didn’t go down…😕 some of the inches did. Honestly, I remember feeling the same way when I did the “6 week challenge” (see page 👆🏻). The scale victories were small, while the inches seemed to motivate a little more. I was hoping for a little more this week, but starting my period always throws my body out of whack! In the end the scale stayed the same (or even went up by 1-2lbs) but my overall inches went down by 2 3/4”. 🙌🏻

August 6, 2022

Headed to Vegas for some back-to-school shopping 🛍 with the family today, but before I left I did the following WOD from home:

4 rounds:

50 Stair steps

20 Oblique twists (20 lbs)

10 push ups (knees)

3 man makers (15lbs)

50 jumping jacks

100 crunches 

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

Breakfast - chocolate protein shake with collagen (@6:00), (1) egg McMuffin (McDonald’s) (@9:15)

Snack - 8oz Red Bull & (2pk) mini wafels (70 cal) 

Lunch - cup of Wetzel dog bites (Wetzel Pretzels) with cheddar cheese dipping sauce & Diet Pepsi. (Yeah…wasn’t going to do pop but it came with the meal and I had a headache I thought the caffeine might help with)

Snack - (2pk) mini wafels (70 cal), Pringles (20?)

Dinner - 1c leftover baked Penne, 1/2 chocolate muffin, about 20 chips 

Water - 108oz

This was not a great day of eating, especially with a week of going strong, but not feeling so well and being on the road…I’ll take it! Besides, when my “aunt” comes to visit I can pretty much kiss my foot eating good-bye for a day or 2! 💋 Dang, I hope to overcome this eventually! 

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!