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Workout Recap!

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Monday
40 sumo high pulls (50lb kettlebell)
40 knee to elbow on bar
40 sumo deadlift (50lb kettlebell)
Run 200m
30 sumo high pulls
30 knee to elbow
30 sumo deadlifts
Run 400m
20 sumo high pulls
20 knee to elbow
20 sumo deadlifts
Run 800m

I finished in 31:32. This workout was tough and all back. It was quite the struggle to finish the 800m run!

Tuesday
8 rounds:
10 handwalks
15 push press (65lbs)
20 air squats

I forgot what my time was, like 19 something maybe…

Wednesday
100 bicycle abs
Run 400m
100 crossovers (20lb ball)
Run 400m
100 sit ups
Run 400m
100 weighted crunch (20lb ball)
Run 400m

I finished in 16:41. I was so proud of myself. I really pushed the cardio aspect of this workout and it really paid off. 

Thursday
+2 until failure @75lbs
weighted lunges
back squats

I failed at 18. It was pretty challenging making it through the last 18, my left buttcheek started cramping pretty hard!

Workout Recap!

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Sorry I missed last week. Traveling and what not had me all out of sorts! But lucky for you I’ll recap two weeks worth of workouts! Here we go!

Monday:
15 close grip pushups
15 jump squats
15 slammers

I got 10 rounds.

Tuesday:
Rest day – Denver

Wednesday:
Rest day – Denver

Thursday:
Rest day – Denver

Friday:
30-20-10-10-20-30
Mountain Climbers
Deadlifts (115lbs)
Burpees

I finished in 27:07.

15 min AMRAP:
12 toe to bar
6 box jumps (30″)
3 max push press (135lbs)

I don’t know how many rounds I got but set a personal record for my push press! On 4/10/2015 my PR was 105lbs! 30lb gain in a month! 

Monday:
15 min AMRAP:
10 sumo high pulls (60lbs)
10 air squats
10 sit ups

I did 13+ rounds. Then went and played softball.

Tuesday:
EMOM: +1 Front Squat (95lbs)

I made it through 11+10.

Wednesday:
20min AMRAP:
30 crossovers
30 ball to toe
30 weighted crunch
Max Plank
400m run

I think I did 3 rounds.

30 snatches @65lbs

Thursday:
15min AMRAP: 3, 6, 9, 12, 15, 18 (+3 until time runs out)
Push press (95lbs)
5 pull ups between each set

I made it through 18.

Friday:

Workout Recap

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Monday
WOD 1
2 Rounds-7min AMRAP:
10 pushups
10 situps
10 air squats

I got 8+3 situps and 8+7 situps.

Tuesday
WOD 1
12,800m-16, 400m-24, 200m
Overhead Lunge (35lbs)
Push Press (95lbs)
Run

I finished in 23:41. I started out with 75lbs for the push press. My coach decided after 4 reps that it was too light and I had to do 95lbs. It was such a good challenge for me. 

Wednesday
WOD 1
4 rounds:
1 min bicycle abs
1 min slammers (20lb ball)
1 min reverse crunch
1 min mountain climbers

WOD 2
Snatch practice @75lbs.

I was supposed to do 30 in under 3 minutes, but I was not feeling it. I have some personal stuff going on that was distracting my mind from the gym. Rather than risk injury I just practiced the snatch at my own pace and that was that. Hopefully back to normal soon. 

Thursday
WOD 1
15min AMRAP:
2, 4, 6, 8, 10, 12, 14…
Pullups
Deadlifts (135lbs)

I made it through 14. My pullups need some serious work. 

Friday
WOD 1
3 rounds:
30 box jumps (20″)
30 burpees
30 front squat (65lbs)

I finished in 25:07.

Advocare 24-Day Challenge: Day 24

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The Challenge is over! Can you believe it? I really can’t. It’s so crazy! I will be continuing the Max Phase for the most part through the new year. I am trying the Coffeccino this morning, a little excited about that. This weekend I will try coffee again! WHAT?!?! We shall see how that goes. I really think that breaking the coffee habit, broke the sugar habit. Which has been wonderful. It never ceases to amaze me when things are linked like that. Pretty crazy. So we’ll see how the reintroduction goes. I’ll keep you guys posted. I have a couple of good posts lined up for you already.

Yesterday we did a crazy hard workout. I attempted the 11th round, already dead tired mind you, and I did my push presses just fine, then the squats I stood up from my 5th squat and the bar just fell. I couldn’t do anymore. I LOVE fail workouts. You definitely know that you pushed yourself to the max during them. It’s so great. I’m really glad my gym family encouraged (talked shit, is what that really means) me to do 65lbs, I was just going to do the bar, and they were like, ummm no. You need at least 10’s on there. Hahaha! Well okay. Then I looked at the board when we were done, our little 230 crew went the heaviest of the day, and we were 4 girls and a guy! YEAH!!! Go us! Super cool when we come together like that. Anyway, here is the final day recap!

Day 24
30 min before breakfast – Mandarin Orange Spark, MNS 3 Yellow Pack

Breakfast – Berry Meal Replacement Shake

Snack – Boom Chicka Pop

30 mins before lunch – MNS 3 Yellow Pack

Lunch – Spaghetti squash with meat sauce, MNS 3 White Packs

Snack – Cherry Spark

Dinner – Chicken breast, California blend vegetables (broccoli, cauliflower, carrots)

Snack – The Paleo Kitchen’s Chocolate Cinnamon Swirl Banana Bread

Bedtime – Catalyst

Workouts:
Crossfit – Push Press, Squat, Thruster 1 of each, 2 of each, 3….9 of each, 10 of each, no break between moves. I did 65lbs and made it to 10 rounds.
Steps –

Notes:
That workout kicked my ass, like straight up! It was awful and exhilarating. That’s what I love about going to Ironcross Fitness, Trevin pushes you just enough that you convince yourself that you can do it. AWESOME! I’d say that for the last day I did pretty well. Tomorrow I’m going to try a Coffeecino. Stay tuned for how that goes.

Are you interested in trying your own 24-Day Challenge? Do you need more energy? How about total wellness? Visit http://www.advocare.com/140932680 and I’ll get you started today.