Day 18

Success

 

WOD:

Thursday

1.800m run (60-70% RPE),  SMR psoas, Hamstring Mob 15-30 reps per side on bands, hip opener x 2, pec SMR

2. AMRAP 10

8 deadlifts 245/165
16 jumping split squats
Bar-over burpee 1 up ladder (1 round=1 burpee, 2nd rd= 2 burpees, 3rd=3, etc)

3. Midline Chipper

75 tuck crunches
60 russian twists 35/26
50 reverse hypers

Cardio:

just get out there and run! yep. go at your own PACE and run until you can’t go anymore 🙂 but don’t injure yourself!

#fitness #sexy #motivation #fitspiration #gym #exercise #workout #justdoit #everydamnday #health #squats #fitspo #justdoit

 

Eating Clean- Day 15.

Eating Clean or shall I say BLENDING clean! I am going to do a couple day detox from solid foods.

For every meal I am having either a shake or smoothie 🙂 and drinking tons of water and my usual Green Tea Matcha!

WOD:

Monday 4 Nov

1.50x K farris JJ, inchworms, Sampson lunges, calf mob: 2x positions, front rack mob, tspine SMR

PNF squat stretch

2. Back Squat 5×5 (by feel)
Tempo: 30X1

3. AFAP:

200 double unders
100 tuck crunches
50 power cleans 135/95
25 HSPU C: 6”/4” deficit

WOW the workout is intense today!
I wanted to Incorporate some cardio into the routine but I’m not sure after that.
Plan on doing a long jog later on in the day after I do the WOD!

EAsy Paleo Guide!

I told you I drink WINE but here are some other choices:

Healthier Drinks Infographic

10% to a better YOU! Day 10!

HUMP DAY!!!

For all you juicers out there! 10 Juices on Day 10!

#Omega

WOD:

Workout provided by CrossfitRuston here.

Wednesday

1. 20 calorie partner row x 2, PNF squat stretch, Foam roll quads, back/t-spine, ham mob on bands 20-30 reps/leg

Back squat 1×10 light, 1×5 moderate

2. 5×5 speed back squats @ 40-55% (stay light, work technique)
*Rest 90 sec per set

* focus on speed out of hole, not a jumping squat!

3. AMRAP 12

8 Hanging L-hanging leg raises to toes to bar
12 HRPU C: ring pushups
ME Handstand walk (scale to 5 attempts to kick into HS)

Cardio:

Provided by ME!

Today is a long day!

So get out there and run 6 miles! yes!

Easy pace! Focus on your breathing!

IF you feeling froggy after that:

200 meter High paced sprints (5 reps)

Day 9 Have a Glass of Wine!

Yes I said it! Don’t over do it but a glass of wine with dinner would be great! Preferably a RED, better for you and less processed.

Monday Mantra: Make today ridiculously amazing.

You are priority! Make that happen and make it happen NOW!

In order for you to take priority over your life, you must look at your life and ask yourself what you are doing everyday to make your life better?! Remember everyday represents 1% in bettering yourself. So by now we are bettering our self by making our life priority and PAYING ATTENTION to what we put IN our body, where we put ourselves (our environment) and how we think of ourselves—at total of 9%. It doesn’t have to happen as slow at 1% a day in your mind. In fact you can fast forward progress by making yourself aware of your daily activity and in about 10-15 days you can set yourself to a good routine. This may all be gibberish but all I’m trying tell you is…your important and pay attention to your surroundings EVERYDAY and guess what? YOUR IN CONTROL!!!

Cardio:

I woke up early this morning and jogged 2 miles.

Later today I am:

2 mile jog

100 Meter sprints (8 reps)

 

WOD:

Workout provided by CrossfitRuston here.

Tuesday

1. 30 russian KBS 53/35, 10 neck circles, 10 hand/arm circles (fwd/bkwd), 10 hip circles, 10 knee/ankle circles (L/R), SMR top down around scapula 1” each side, Hip opener x 2, SMR psoas, SMR plantar fascia/calves.

2. OTM 14

Odd: Inversion practice HS walks, HSPU, Freestanding hspu
Even: 3x tall snatches (light weight)

Prior to run: Practice ball of foot hop drill x 3, low lunge 10R/L x 3

3.O2m x 7

200m sprint
*If you time out, rest next interval
*C: if you time out, count a penalty. Each penalty costs a 50 calories AFAP on Airdyne, paid after WOD

 

Treats:

Pumpkin Protein Cheesecake Mousse

Ingredients

1 cup low-fat or fat-free cottage cheese
1/2 cup pumpkin puree
1/4 cup milk of choice
1 tbs sugar-free instant butterscotch (or vanilla) dry pudding mix
1/2 tsp pumpkin pie spice
1/2 tsp cinnamon
3-6 packets stevia, or to taste (or sweetener of choice to taste)

Optional toppings:
gingersnaps
light whip cream

Directions

  1. Place everything in a blender, and blend until smooth. Serve immediately or cover and place in the refrigerator until chilled — at least one hour. Top with light whip cream and/or crushed gingersnap cookies if desired!

Healthy Pumpkin Desserts just in time for Fall! YUM!

 

exercise and nutrition | Fitness, Nutrition and Healthy Recipes

 

Eight is….

I want to say 8 is great but I have am struggling today! its MONDAY and I’m trying to stay focused…

And I’ve been getting tired sooooo lets figure out some ways to over come this!

Blueberry Spinach Sipper Muscle and Fitness Hers

Makes 1 serving

1 cup frozen blueberries (if not frozen, add 2 ice cubes)
1 cup packed baby spinach leaves, washed and stems removed
1 cup 1% low fat milk
 ( I use cocunut or almond milk to keep it paleo)
1 medium banana
6 tbsp whey protein powder

For all the spec’s on this tasty drink go here.

WOD:

today’s workout was so much fun!!!

Monday 28 Oct de load

1. 800m run (60-70% RPE) front rack Mob, hip opener x 2, SMR pecs/anterior delts

2 sets w/ barbell, then at working weight: 1 clean high pull + 1 lo hang clean + jerk

2. OTM 10

1 clean high pull + 1 lo hang clean + jerk light-moderate weight

3. EMOM 5

5 pullups
10 HRPU
15 Squats

**1 min rest

AMRAP 7

5 deadlifts 225/135
5 burpees

4. Shoulder series, 3 sets

12-15 L/R lateral recumbent rotator cuff abductions 2.5-5#
12-15 Rear delt flyes 10-15#
12-15 Liu raises 2.5-0#

*slow, for quality

Cardio:

4 miles:

2 miles easy run

1 mile high tempo

1 mile broken up into sprints!

“It’s never too late, it’s never too bad, and you’re never too old or sick to start from scratch once again.” -Bikram Choudhury

Day 6- Louisiana Saturday Night!

Hey HEy Sorry so late in the day but I have been busy all day…

Getting ready to go on date!! what what! Great day 6 of my challenge!

Getting ready to go on date!! what what! Great day 6 of my challenge!

 

WOD

1. Dynamic warmup (minus bearcrawls/inchworms/handstands), 10x PVC pass thrus, burgener warm up

10 Klokov press w BB

2. OT30sec x 10

4x Push press from floor @ 85%+ 1RM strict press

3. 5 rounds

8 Power snatch 95/65

Lunge 50 feet with barbell OH 95/65 (length of mats)

100 single count flutter kicks

*25 min cap

any questions on any of the workouts go here.

Cardio:

Today was my long running day but I only ran 6miles so hopefully tomorrow I will have the chance to run farther.

 

Food of the Day:

Ribs!!! and I made fresh pumpkin seeds!  I will be adding pictures later!

 

Sorry guys I  will update you on my day #6 soon! like later tonight!