tag:blogger.com,1999:blog-37320893770390653252024-03-13T23:31:05.338-07:00Momma CrossfitterWhithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.comBlogger22125tag:blogger.com,1999:blog-3732089377039065325.post-70823852278666120812015-01-19T05:33:00.003-08:002015-01-19T05:50:24.674-08:00We Meet Again<div style="text-align: center;">
Hello again!</div>
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My goodness, the last time I posted was way back in 2013!</div>
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So much has happened since then.<br />
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In short, I was pregnant a majority of 2014...</div>
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<a href="http://1.bp.blogspot.com/-xLBdqJNzRuY/VLz6Qlk3jxI/AAAAAAAADSE/1qHYIN-4raY/s1600/alaya38.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-xLBdqJNzRuY/VLz6Qlk3jxI/AAAAAAAADSE/1qHYIN-4raY/s1600/alaya38.jpg" height="306" width="400" /></a></div>
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(whoa! Does that even count as a baby "bump"? I was huge.)</div>
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<a href="http://2.bp.blogspot.com/-rXNwrypjCCQ/VLz6LslteOI/AAAAAAAADR0/_RWknJeNduY/s1600/GoingHome.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-rXNwrypjCCQ/VLz6LslteOI/AAAAAAAADR0/_RWknJeNduY/s1600/GoingHome.jpg" height="303" width="400" /></a></div>
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We went from a family of three to a family of FOUR! </div>
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God brought the sweetest baby girl to our family at the end of September.</div>
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This is my lovely Alaya.</div>
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As well as a new baby, my little family also moved into a new house. </div>
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Hands up if you hate house hunting!</div>
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Me! Me! Me!</div>
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But thankfully we found the perfect home for our growing family!</div>
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And last but certainly not least, we added a furry baby to the family as well. </div>
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This is our Golden Retriever named Samson-we call him Sam.</div>
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Both my <i>babies </i>are nearly three time this size now it seems! They are growing so fast!</div>
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Just from these 3 small details from 2013 changed my life entirely! In a great way!</div>
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But it was quite the year!</div>
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You can read more about my bitter sweet year <a href="http://therunningstitchwhit.blogspot.com/2014/12/a-bitter-sweet-year.html">HERE.</a></div>
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I decided to come back again to MommaCrossfitter because I've still got some baby weight to lose and decided to do my <a href="http://mommacrossfitter.blogspot.com/p/i-decided-i-would-share-my-30-day-at.html">30 Day Crossfit Challenge</a> again and see how it goes the second time around. </div>
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I thought I could share with you my progress for the next thirty days!<br />
Today I will be taking the "before" pictures and measurements.</div>
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I'm both excited for the changes and dreading the hard work at the same time. </div>
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I keep telling myself-just 30 days. Just 30 days.</div>
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I can do this! I know I will look and feel a whole lot better if I stay dedicated the next 30 days!</div>
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Won't you help me?</div>
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Wish me luck! :)</div>
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Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com2tag:blogger.com,1999:blog-3732089377039065325.post-4794572552416142872013-10-15T14:17:00.002-07:002013-10-15T14:17:33.012-07:00Which WOD?<div style="text-align: center;">
First off, I would like to thank all of you for being patient with me! I know I've seemed to be missing lately so if you've messaged me lately or tried to get ahold of me, I'm sorry I'm so slow but I WILL get you messaged back! Thanks for waiting so patiently! </div>
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Also, a few people have asked me lately where I get some of my workouts. At the beginning, I just found some on pinterest and other blogs. I would also tweak other workouts I saw and make them my own by adding or taking away certain exercises. (Especially since I don't have a lot of the equipment you find in some exercises!)</div>
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<a href="http://4.bp.blogspot.com/-1aL9qQRIzzU/Ul2viTSYahI/AAAAAAAABCg/sAFIwIWzGnQ/s1600/wodshop.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="39" src="http://4.bp.blogspot.com/-1aL9qQRIzzU/Ul2viTSYahI/AAAAAAAABCg/sAFIwIWzGnQ/s320/wodshop.png" width="320" /></a></div>
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Recently a friend introduced me to a new website called the <a href="http://www.wodshop.org/">WodShop</a>. It's great!! I can't believe I hadn't heard of it before! If you go to the website <a href="http://www.wodshop.org/">HERE</a> and click on WODS you can pick workouts based on specific categories. So say one day you want to focus more on endurance, then you just pick a workout from the Edurance category. Or maybe you don't have weights and just do workouts with your bodyweight, then you can pick a workout from the Bodyweight category! How awesome is that?!! If you haven't been to the site, you should definitely go now and check it out!</div>
Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com1tag:blogger.com,1999:blog-3732089377039065325.post-84006241445012519272013-07-29T06:58:00.002-07:002013-07-29T07:13:45.358-07:00Motivate Me Monday-Reaching Goals<div style="text-align: center;">
It's nearly August can you believe it?!!</div>
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CrAzY!!</div>
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I'm not looking forward to August because I know it will go even faster than July. </div>
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At the beginning of July, I sat down and wrote a few goals I wanted to work towards for the month. </div>
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This past week I finally found that paper (another reason why I needed a notebook) and looked over what I had written..</div>
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<a href="http://1.bp.blogspot.com/-RjYuqfgtuiE/UfZhDH0UvZI/AAAAAAAAAyA/g9sDERJEr9U/s1600/0726210826.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-RjYuqfgtuiE/UfZhDH0UvZI/AAAAAAAAAyA/g9sDERJEr9U/s320/0726210826.jpg" width="320" /></a></div>
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By the end of July, I wanted to be able to do a pistol squat on both legs, plank for 2 minutes, and do one regular pullup. At the time I wrote this, I was unable to do any of these! </div>
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So here we are, at the end of July already which means it's time to test myself to see whether or not I made my goals. </div>
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First I tested myself on the plank.</div>
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<a href="http://1.bp.blogspot.com/-QlzHfp65HHE/UfZjOjuJBaI/AAAAAAAAAys/hPolq5ZK-qM/s1600/DSC03712.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-QlzHfp65HHE/UfZjOjuJBaI/AAAAAAAAAys/hPolq5ZK-qM/s320/DSC03712.JPG" width="320" /></a></div>
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These pictures pretty much sum up how I was feeling. </div>
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At the beginning, I was quite hopeful and thought a 2 minute plank wouldn't be too hard.</div>
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Mid-plank, the doubts started to creep in and I was almost certain I wasn't going to make my goal.</div>
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Post plank, I collapsed. My muscles were shaking from holding myself for that long!</div>
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And now you're probably wondering whether I made my goal?...</div>
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Here is my time:</div>
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I made it!! </div>
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And even better than that, I passed my goal by 5 seconds!!</div>
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You may think 5 seconds is insignificant, but <b>YOU </b>go plank for 2 minutes and you will find those 5 seconds are worth celebrating.</div>
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As for my pullup...</div>
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Why oh why must pullups be so difficult?!! </div>
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Thankfully my little guy (peeking in the corner) was there to root me on and I was able to get my one pullup.</div>
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The other day I nearly got TWO pullups..but today I was struggling to just get one! </div>
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But I'm content with one. </div>
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A month ago I couldn't even pull myself half way up! </div>
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And last but not least, I wanted to be able to do a pistol squat on both legs.</div>
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As you know, I can do it on my right leg..</div>
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<a href="http://4.bp.blogspot.com/-c_HtjvIp1hI/UehbhVpkJ5I/AAAAAAAAAxM/E7llOmX_4EI/s1600/DSC03648.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="256" src="http://4.bp.blogspot.com/-c_HtjvIp1hI/UehbhVpkJ5I/AAAAAAAAAxM/E7llOmX_4EI/s320/DSC03648.JPG" width="320" /></a></div>
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..but unfortunately I am not able to complete one on my left leg.</div>
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I can get down but I lose my balance and do not have the strength to lift myself back up!</div>
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I'm still working on it and will continue to try until I get it. </div>
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All in all, I'm pleased with the accomplishments I've made!</div>
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I reached 3 out of 4 of my goals within just four quick weeks. </div>
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I wanted to share this with you today in hope to motivate you.</div>
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Reaching my goals and seeing myself improve is the biggest motivation for myself, but I hope it motivates you as well. </div>
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Because if <b>I</b> can do it, so can <b>you</b>.</div>
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All it takes is determination, practice, patience, and more practice.</div>
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(Oh, and a little hard work)</div>
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But trust me, the hard work pays off.</div>
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So whatever your goals are, don't give up.</div>
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If you don't have any specific goals, I encourage you to make some.</div>
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It will keep you focused and motivated to work toward something. </div>
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I will be writing down new goals each month and encourage you to join me in doing so!</div>
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If you already do, how are your goals coming along?!</div>
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Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com1tag:blogger.com,1999:blog-3732089377039065325.post-62071691989482804632013-07-26T06:49:00.002-07:002013-07-26T06:49:51.036-07:00Bad Good Great<div style="text-align: center;">
I've told you before, I have good weeks and bad weeks. </div>
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Last week wasn't a great week for me... </div>
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But this week has been a GREAT week! </div>
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I've been committed to my workouts and stretching plenty.</div>
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I'm feeling good.</div>
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I'm eating <strike>good</strike> better.</div>
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Which hopefully means I'm looking better too!</div>
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I also told you I wanted to get better about logging my workouts..<br />
I have gotten better about writing them down!<br />
Now I just need to get better about <i>where </i>I write them..<br />
I haven't been to the store to buy a notebook so I've been writing my workouts down on whatever is close by!<br />
For instance, a napkin. </div>
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Obviously, I desperately need to write them on something other than a napkin..<br />
So I found my husband's lesson notebook (he's a teacher if you didn't know) <br />
He's never used it so I stole it from him.<br />
It's not the most fancy thing but it beats a napkin!! </div>
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And is it just me or has the week flown by?</div>
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Summer needs to stop going so fast!!</div>
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This week has been busier than most.</div>
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I've been helping my church with VBS in the evenings each night.<br />
I also took my little one to the outdoor pool this week for the first time! He loved it!!<br />
We have a cold front moving in so it's actually been enjoyable to take Ashton for a walk!<br />
He get's really excited when I tell him we are going to go outside.<br />
He always rushes over to the door and waits for me to put his shoes on him.<br />
I'm so glad he is an outdoorsy little guy!<br />
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It's raining right now so hopefully I can get some actual housework done today!<br />
(while I watch the Crossfit Games of course)<br />
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Are you rooting for anyone in particular in the games?<br />
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Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com2tag:blogger.com,1999:blog-3732089377039065325.post-11702556168509281412013-07-24T08:51:00.003-07:002013-07-24T08:51:41.797-07:00Out of my League <div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-O89YaHoSIHA/Ue_1gBdymHI/AAAAAAAAAxY/wy1uvuANM2Y/s1600/bras.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-O89YaHoSIHA/Ue_1gBdymHI/AAAAAAAAAxY/wy1uvuANM2Y/s320/bras.jpg" width="320" /></a></div>
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For all you women crossfitters out there, does this ring true for you?! </div>
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Pretty lace bras are over-rated.</div>
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Shout-out to all you girls who would rather spend $40 on a Nike sports bra versus a Victoria Secret bra! </div>
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And although men may think otherwise, a girl can never have <i>too many </i>sports bras..am I right?! </div>
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Enough about bras..</div>
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(sorry for any men who may be reading this)</div>
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The Crossfit Games have begun!! </div>
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I was bummed thinking I wouldn't be able to watch it because I only have local tv stations...</div>
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then I discovered they have live coverage on the Crossfit Games <a href="http://games.crossfit.com/">website!</a></div>
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Wahoo! Except I'm not getting any housework done because I'm too busy watching the games. </div>
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Oh well! </div>
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I am beyond impressed by the athletes I have seen.</div>
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They are out of my league!</div>
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Today I was watching the 55-59 age division do their workouts..wow. </div>
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My mouth was down to my chin as I watched these powerful women and men complete their workout.</div>
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They made it look so easy..& might I add, they look GOOD!! </div>
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I could tell they were older but I didn't know they were quite <i>that </i>old! </div>
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(And I mean that as a compliment!)</div>
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They are amazing. </div>
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They are fitter than I am and 3 times my age!</div>
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I am quite impressed and inspired by such athletes. </div>
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Aside from the games, I've been thinking about some things I need to get better at. </div>
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It seems as a beginner in crossfit, I have too many goals to count. </div>
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It can sometimes be overwhelming because sometimes it seem the things I can't do (yet!) out number the things I can do.</div>
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Things like pullups, handstand pushups, pistol squats (left leg), muscle ups, etc. </div>
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You know what I mean, right?</div>
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I'm trying to take my goals in baby-steps. </div>
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Right now I've been focusing on getting those pistol squats. </div>
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I'm half way! Once I complete one on my left leg, I'll move on to a new goal.</div>
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Along with my goals, I have a few things I also want to get better at. </div>
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There are three of them.</div>
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#1. Drink More Water</div>
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I need to get better at drinking more water. </div>
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Don't get me wrong, I don't drink soda or anything bad. I just need to drink MORE.</div>
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It is SO important to drink plenty of water and I'm not always the best at drinking enough.</div>
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#2. Stretch</div>
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My muscles can get so tight and my flexibility quite poor.</div>
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I need to set time aside in the evenings to stretch my achy muscles and work on my flexibility. </div>
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#3. Time & Record</div>
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I wish I had been keeping track of my workout times and weight I've been lifting.</div>
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I want to get a little notebook specifically for my crossfit workouts so I can record everything. </div>
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I'm going to begin timing my workouts as well writing down the amount of weights I lift. </div>
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I should have been doing it all along! It would help me see if or how much I have improved.</div>
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I'm excited to begin recording everything so I can see my progress on paper!</div>
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It reminds me that I am my own competitor.</div>
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I don't need to beat anyone's time except for my own previous time.</div>
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<br />For the next month, I'm going to really focus on these 3 areas.</div>
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Feel free to join me if you need a boost in these areas as well.</div>
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If you think you are already great at drinking a lot of water, stretching plenty, and recording...</div>
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What other areas do you have to work on?? </div>
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Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com1tag:blogger.com,1999:blog-3732089377039065325.post-55576586919031495052013-07-22T05:07:00.001-07:002013-07-22T05:07:26.225-07:00Motivate Me Monday-Carrots 'N' Cake<div style="text-align: center;">
It's Monday again already?!<br />
Last week FLEW by!!<br />
I'm really needing some strong motivation today & I'm going to go look for some over at a blog I love! </div>
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<a href="http://3.bp.blogspot.com/-DOl48nLpFqE/UeNTsYRJskI/AAAAAAAAAsY/2SOBYUEJh_0/s1600/carrots.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="164" src="http://3.bp.blogspot.com/-DOl48nLpFqE/UeNTsYRJskI/AAAAAAAAAsY/2SOBYUEJh_0/s320/carrots.jpg" width="320" /></a></div>
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It's called <a href="http://carrotsncake.com/">Carrots 'N' Cake</a>. </div>
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A fitness blog with the word <i>cake</i> in the title is bound to be good right?! </div>
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If you haven't already, you should check it out. </div>
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Reasons I love this blog:</div>
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<a href="http://3.bp.blogspot.com/-nFLUDBsRdyc/UeNVq15HKtI/AAAAAAAAAs0/-JF_Tky-CvY/s1600/xfit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="193" src="http://3.bp.blogspot.com/-nFLUDBsRdyc/UeNVq15HKtI/AAAAAAAAAs0/-JF_Tky-CvY/s200/xfit.jpg" width="200" /></a></div>
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#1. She Crossfits and she loves to run! She actually has a crossfit training certification.</div>
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The girl knows her fitness stuff and not only writes for her blog, but has contributed to multiple fitness magazines, fitness websites, and has her very own <a href="http://carrotsncake.com/about/press">book.</a></div>
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<a href="http://3.bp.blogspot.com/-bVdkiBKpJg4/UeNVRWLBorI/AAAAAAAAAss/MU0H0I4vRYU/s1600/wod.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="241" src="http://3.bp.blogspot.com/-bVdkiBKpJg4/UeNVRWLBorI/AAAAAAAAAss/MU0H0I4vRYU/s320/wod.jpg" width="320" /></a></div>
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#2. She has a 15 minute or less at home <a href="http://carrotsncake.com/2011/12/at-home-wod.html">crossfit workout</a> </div>
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<a href="http://4.bp.blogspot.com/-ROt8LYL36fM/UeNU4ZPQOOI/AAAAAAAAAsk/saIqoHPbHJE/s1600/cookiedough.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-ROt8LYL36fM/UeNU4ZPQOOI/AAAAAAAAAsk/saIqoHPbHJE/s320/cookiedough.jpg" width="320" /></a> </div>
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#3.She shares recipes. </div>
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Even <a href="http://carrotsncake.com/category/paleo">Paleo recipes</a> for those who diet paleo-style. </div>
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Check out her Gluten-free & egg-free cookie dough <a href="http://carrotsncake.com/2013/07/gluten-free-egg-free-cookie-dough.html">recipe</a>!</div>
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Need I say more?</div>
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Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com0tag:blogger.com,1999:blog-3732089377039065325.post-21602756291801663782013-07-18T14:29:00.004-07:002013-07-18T14:31:55.078-07:00Boom! A Pistol Squat<div style="text-align: center;">
I am excited to share with you today the progress I have made in doing pistol squats!<br />
Remember this past <a href="http://mommacrossfitter.blogspot.com/2013/07/motivate-me-monday_15.html">Motivate Me Monday</a> post, I talked about how I am determined to get a one legged pistol squat?!</div>
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Well, I've been working on them all week and look what happened today...</div>
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<a href="http://1.bp.blogspot.com/-c_HtjvIp1hI/UehbhVpkJ5I/AAAAAAAAAxI/2aFWOqCPhvA/s1600/DSC03648.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="256" src="http://1.bp.blogspot.com/-c_HtjvIp1hI/UehbhVpkJ5I/AAAAAAAAAxI/2aFWOqCPhvA/s320/DSC03648.JPG" width="320" /></a></div>
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Needless to say, I'm quite proud of myself. </div>
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I worked really hard to get this.</div>
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<a href="http://4.bp.blogspot.com/-2myaPko4_uE/UehbgrHHHVI/AAAAAAAAAxA/G1ems1r4Fds/s1600/DSC03646.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="245" src="http://4.bp.blogspot.com/-2myaPko4_uE/UehbgrHHHVI/AAAAAAAAAxA/G1ems1r4Fds/s320/DSC03646.JPG" width="320" /></a></div>
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For now, I can only do it on my right leg. </div>
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My right is much stronger than my left so it's going to take a little more work until I can fully complete the squat on my left. </div>
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I can squat down left, but I have trouble lifting my body back up once I'm down.</div>
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But I'm working on it so I hope to get it soon!!</div>
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Have you been working on your pistol squat?</div>
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I'd love to hear how it's coming along or feel free to share a picture of your pistol squat! </div>
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Message me a pic on my MommaCrossfitter facebook page!<br />
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Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com1tag:blogger.com,1999:blog-3732089377039065325.post-80762098935752988172013-07-17T05:28:00.002-07:002013-07-17T05:43:14.487-07:00Zonked!<div style="text-align: center;">
Wowsa!!</div>
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The workouts this week are kicking my butt! </div>
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I am sore from head to toe...and I LIKE it! </div>
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It's reassuring to know I have been giving it my all during my workouts. </div>
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Yesterday's workout was brutal. </div>
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It was too HOT in my garage to workout so I took what I needed outside under some shade.</div>
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Occasionally there was a breeze..every now and then. </div>
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My wod consisted 5 rounds of 10 burpees, 10 pushups, 20 kettlebell ab twists, 45 second plank, and 30 goblet squats.</div>
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I've done that WOD before, but doing it in over 90 degree weather gave it an <u>extra </u>challenge to say the least.</div>
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By the end, I was covered in grass and sweat. </div>
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And I don't mean I was a little sweaty, my shirt was <i><b>soaked </b></i>in sweat. (Gross I know!)</div>
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Post workout...</div>
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<a href="http://2.bp.blogspot.com/-TxhUQOzlqpY/UeaLe0on_OI/AAAAAAAAAww/RFYYsBw0JcM/s1600/postworkout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-TxhUQOzlqpY/UeaLe0on_OI/AAAAAAAAAww/RFYYsBw0JcM/s320/postworkout.jpg" width="238" /></a></div>
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I didn't want to move. </div>
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I didn't want anyone to bother me.</div>
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I needed some alone time where I could just sit and do nothing but drink my hard-earned protein shake. </div>
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And that's what I did.<br />
Luckily, I was able to relax and cool down for a half hour before my little one woke up from his nap!</div>
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I don't normally feel this way after a workout, but I my workout left me zonked.</div>
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Do you ever feel this way after a workout? </div>
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Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com1tag:blogger.com,1999:blog-3732089377039065325.post-59935718488902349772013-07-15T06:29:00.004-07:002013-07-15T06:30:26.614-07:00Motivate Me Monday<div style="text-align: center;">
Sunday's are usually my rest days, so when Monday creeps up on me I have a
hard time getting the excitement to exercise. To get motivated, I turn
to fitness magazines, blogs, or funny crossfit pictures on pinterest. I
thought I would share with you what motivates me.</div>
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Today I'm motivated by this picture:</div>
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<a href="http://3.bp.blogspot.com/-xL7yAXEtG24/UePzWPq42OI/AAAAAAAAAvE/sxQy_pOr_gE/s1600/mon%236.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-xL7yAXEtG24/UePzWPq42OI/AAAAAAAAAvE/sxQy_pOr_gE/s320/mon%236.jpg" width="320" /></a></div>
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Have you tried to squat like this with just one leg?</div>
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If you haven't, stand up right now and try it. </div>
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It's much harder than it looks! </div>
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I've tried and tried and I am still unable to do it. </div>
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I'm getting closer though!</div>
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This picture reminds me that I can't do it and motivates me to keep trying.</div>
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I am determined!</div>
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For those of you who may not know who is in this picture, this is Christmas Abbot.</div>
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She is an amazing crossfitter! </div>
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I like to say she is <i>small </i>but <b>mighty</b>!</div>
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She looks so small and lean, but she is ALL muscle. </div>
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Well I'm not going to get that kind of body by just looking at her so I better get my WOD on! </div>
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Today's Wod looks like this:</div>
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Run 800m</div>
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21 Chest to bar pullups</div>
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15 kettlebell swings</div>
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9 squat cleans</div>
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Run 800m</div>
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15 kettlebell swings</div>
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21 Cheast to bar pullups</div>
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Run 800m </div>
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Now go your sweat on! </div>
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Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com3tag:blogger.com,1999:blog-3732089377039065325.post-57865290119507356762013-07-06T06:17:00.000-07:002013-07-06T07:39:10.806-07:00Twenty-Two<div class="separator" style="clear: both; text-align: center;">
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Wow! Time has escaped from me!! </div>
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I better catch up from the past week or so. </div>
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I recently got my hair cut. </div>
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<a href="http://2.bp.blogspot.com/-0nbH3nqxofQ/UcxLPccb0mI/AAAAAAAAAnQ/huWnAF21aPc/s1600/0625104412.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-0nbH3nqxofQ/UcxLPccb0mI/AAAAAAAAAnQ/huWnAF21aPc/s320/0625104412.jpg" style="cursor: move;" width="320" /></a></div>
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I call it my mommy cut. Its fast and easy to do in the mornings.</div>
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I love it! It's mommy friendly but...</div>
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<a href="http://1.bp.blogspot.com/-TOljW0qAqVY/UcxLPsarffI/AAAAAAAAAnU/1I5RtNyo640/s1600/0627091743.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-TOljW0qAqVY/UcxLPsarffI/AAAAAAAAAnU/1I5RtNyo640/s320/0627091743.jpg" width="320" /></a></div>
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..not quite crossfit friendly.</div>
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(Pic taken post workout-yikes!)</div>
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This past Tuesday, my brother and I celebrated our 22nd birthday! Everyone always asks me if I mind sharing my birthday or how I like being a twin. I guess it's all I've know but I've always LOVED it! We have always been really close. We were one another's shadow growing up. Everyone always teased us that when we grow up we will have to buy a condos next to one another because we would never stand to be seperated. Imagine all the teasing I got when he recently moved into my upstairs! ha!</div>
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For <strike>our</strike> my birthday, my hubby took me to HuHot for lunch! YUM!! We drove an hour and a half for this food and it was worth the drive! Once we got back, my mom always makes a special birthday dinner. She made my favorite meal; homemade enchiladas! So good! And to end the day, my husband bought me Birthday Cake Ice Cream! It was quite the day of feasting! I think I may avoid the weight scale at the end of the week! yikes!</div>
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After our birthday, Independence Day showed up! I ate way too much once again. Am I the only one? I was doing pretty good for awhile. We even brought our own meat to grill at our family gathering. Our turkey burgers were delicious and I ate a plate full of fruit. Not bad, right? And then I spotted the chips. My enemy. </div>
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Hello, my name is Whit, and I'm a chip addict. </div>
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Why can I just not say no?!! I am terrible! It is something I really need to work on. I'm kicking myself for eating them! Ugh!</div>
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Guess I'll need to work extra hard in my workouts this week..and next week...and pry the week after that for all the junk I've eaten this week. I'm not proud of it. </div>
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One more thing, I'm thinking about a doing a little giveaway. What would you think of that?! </div>
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Yay or nay?</div>
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(as if anyone actually turn down free stuff)</div>
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Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com0tag:blogger.com,1999:blog-3732089377039065325.post-4248595692243948332013-06-27T04:41:00.000-07:002013-06-28T09:11:21.178-07:00My Before & After..so far.<div class="separator" style="clear: both; text-align: center;">
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It's been 2 months since I've started Crossfit and started working towards getting my body fit and healthy! As you know, I've had some ups and downs. Some weeks I had more downs than ups. We all have good days and bad days, right? I've had my share of bad days..but I must admit I feel like I'm finally starting to get it! It's like it's all starting to click. I'm starting to love working out and dare I say..I'm falling in love with Crossfit! It is the most rewarding feeling seeing yourself improve. Two months ago I <b><i>struggled</i></b> with 10 pushups and today I did 20! I think every improvement, big or small, deserves a celebration! Woot!<br />
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This week has been extra exciting for me because I am finally beginning to see and feel a difference! That's when I knew it was time to pull out the measuring tape again to actually see the difference in numbers. Here is what I discovered:<br />
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<span style="mso-spacerun: yes;"> </span><span style="font-size: 16.0pt;"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Before <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Now<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Loss<o:p></o:p></span></div>
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<span style="font-size: 16.0pt;">Weight<o:p></o:p></span></div>
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<span style="font-size: 16.0pt;">133.5<o:p></o:p></span></div>
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<span style="font-size: 16.0pt;">128.5<o:p></o:p></span></div>
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<span style="color: red; font-size: 16.0pt;">-5 lbs<o:p></o:p></span></div>
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<span style="font-size: 16.0pt;">Stomach/hips<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 16.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" valign="top" width="65"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 16.0pt;">36”<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 16.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" valign="top" width="65"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 16.0pt;">34”<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 16.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.7pt;" valign="top" width="59"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: red; font-size: 16.0pt;">-2”<o:p></o:p></span></div>
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<span style="font-size: 16.0pt;">Waist (smallest)<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 17.15pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" valign="top" width="65"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 16.0pt;">29.5”<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 17.15pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" valign="top" width="65"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 16.0pt;">28.75”<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 17.15pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.7pt;" valign="top" width="59"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: red; font-size: 16.0pt;">-3/4”<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 16.0pt; mso-yfti-irow: 3;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 16.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 125.3pt;" valign="top" width="125"><div class="MsoNormal">
<span style="font-size: 16.0pt;">Butt<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 16.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" valign="top" width="65"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 16.0pt;">38.25”<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 16.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" valign="top" width="65"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 16.0pt;">38”<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 16.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.7pt;" valign="top" width="59"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: red; font-size: 16.0pt;">-1/4”<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 17.15pt; mso-yfti-irow: 4;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 17.15pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 125.3pt;" valign="top" width="125"><div class="MsoNormal">
<span style="font-size: 16.0pt;">Thighs<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 17.15pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" valign="top" width="65"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 16.0pt;">22.5”<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 17.15pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" valign="top" width="65"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 16.0pt;">22.25”<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 17.15pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.7pt;" valign="top" width="59"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: red; font-size: 16.0pt;">-1/4”<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 17.15pt; mso-yfti-irow: 5;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 17.15pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 125.3pt;" valign="top" width="125"><div class="MsoNormal">
<span style="font-size: 16.0pt;">Left&Right Arm<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 17.15pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" valign="top" width="65"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 16.0pt;">11”<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 17.15pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" valign="top" width="65"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 16.0pt;">11”<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 17.15pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.7pt;" valign="top" width="59"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 16.0pt;">--<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 16.0pt; mso-yfti-irow: 6;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 16.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 125.3pt;" valign="top" width="125"><div class="MsoNormal">
<span style="font-size: 16.0pt;">Right Calf<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 16.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" valign="top" width="65"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 16.0pt;">14.5”<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 16.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" valign="top" width="65"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 16.0pt;">14.25”<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 16.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.7pt;" valign="top" width="59"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: red; font-size: 16.0pt;">-1/4”<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 17.15pt; mso-yfti-irow: 7; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 17.15pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 125.3pt;" valign="top" width="125"><div class="MsoNormal">
<span style="font-size: 16.0pt;">Left Calf <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 17.15pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" valign="top" width="65"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 16.0pt;">14.25”<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 17.15pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" valign="top" width="65"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 16.0pt;">14.25”<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 17.15pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 58.7pt;" valign="top" width="59"><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 16.0pt;">--<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
</div>
<div align="center">
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<div style="text-align: left;">
My reaction to these measurements was nothing short of excitement. I couldn't wait to tell my husband!<br />
<br />
I've been contemplating whether or not to share my before and after pictures. Weightloss can be such a personal thing, especially sharing the "before" pictures. But I decided to share because it will keep me accountable as well as give me even more incentive to work hard so when I share my progress again in the future you will see even MORE of a difference.<br />
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<a href="http://1.bp.blogspot.com/-giZDuDCaR5w/Ucw1pagavuI/AAAAAAAAAmw/iCavukwxOmw/s1600/xfit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-giZDuDCaR5w/Ucw1pagavuI/AAAAAAAAAmw/iCavukwxOmw/s320/xfit.jpg" width="320" /></a></div>
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Looking at the before picture (ew!) I can still remember exactly how I felt. That was my body 11 months postpartum and I wasn't working out and I was eating junk. I always felt bloated and wore a lot of baggy clothes to try and cover up.<br />
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<a href="http://2.bp.blogspot.com/-V6QWuPXxj3c/Ucw1pRi1ZJI/AAAAAAAAAm8/kiV7I6kOwVo/s1600/xfit2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-V6QWuPXxj3c/Ucw1pRi1ZJI/AAAAAAAAAm8/kiV7I6kOwVo/s320/xfit2.jpg" width="320" /></a></div>
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Now here I am, 13 months postpartum, and I'm feeling great! My clothes are fitting better and I feel so much more confident! I still have some work to be done but I'm more than pleased with my progress! </div>
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I've been trying to work hard on watching what I eat. I still struggle in the area of discipline when I eat out. I knew I shouldn't have eaten cake at BOTH birthday parties I went to this past weekend. Before the parties I kept reminding myself, "don't eat the cake, don't eat the cake"...and what did I do?! I ate cake! Don't get me wrong, I think a cheat here and there is okay especially if you keep it small portions, I was more mad at myself that I ate the cake when I don't even LOVE cake! It didn't taste all that great yet I ate it anyways. Someone please smack me in the forehead next time! </div>
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I'm learning that diet is just as important as working out. I used to run and be able to eat whatever I wanted and not worry about gaining. But after a baby, things change. I always knew losing weight is hard, but I didn't know it would be THIS hard! It's constant work. It's a constant mind battle for me between I shouldn't eat this or that and convincing myself to get up and exercise. </div>
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When I started working out again I thought I do what I always did before. Exercise and then eat whatever want. WRONG! I was slightly naive. I wasn't improving in the least as you probably already guessed. So now I'm realizing how important it is to also watch my diet. It's a waste to work so hard exercising and blow it all away by eating junk. Not only is it a waste, eating junk is less than satisfying to me now. I feel so much lean and light if I eat lean and light.</div>
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It's exciting and motivating for me to see these changes! I can't wait to see what changes I can make in the next couple months! I know the things I need to focus and work harder on as well as aknowledge the areas I've done well on and continue to do so.</div>
<!--EndFragment-->Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com1tag:blogger.com,1999:blog-3732089377039065325.post-83137272358822209552013-06-23T05:06:00.000-07:002013-06-25T07:15:24.642-07:00The Paleo Diet Pros & Cons-My personal view<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-XBE_TsNVopA/UcZqq1b8p_I/AAAAAAAAAk8/GfwEjGgIad0/s1600/paleo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="316" src="http://2.bp.blogspot.com/-XBE_TsNVopA/UcZqq1b8p_I/AAAAAAAAAk8/GfwEjGgIad0/s400/paleo.jpg" width="400" /></a></div>
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<br />
Paleo this and Paleo that! When I began my adventure into crossfit I started to hear about the <a href="http://en.wikipedia.org/wiki/Paleolithic_diet">Paleo</a> Diet. I had never heard of it before but it seemed to be everywhere in the crossfit world. At first, I almost felt that if I was going to commit to doing Crossfit I also must commit to the Paleo diet too! Crossfit and Paleo go hand in hand, right? (Just kidding!) It just feels like they go together because the only time I hear about Paleo is from someone who also does xfit. I was about to "jump on the wagon" until my husband asked me why I was going to do this diet. It caught me off guard. I wasn't sure, I just thought that it was the thing to do since it seemed all the crossfitters do it. <br />
<br />
As you could guess, and should know, that's not a good enough reason. I decided to do a little more research into the paleolithic diet itself. My husband is slightly a "health nut" so he helped me do some research as well as gave input on prior knowledge he already had on what kinds of foods are good and bad for the human body and how certain foods affect the body.<br />
<br />
Together we learned that in short, the paleo diet discourages eating dairy, grains, processed foods, and starches. It encourages you to eat a lot of protein, fruits, and vegetables. It's called the "Caveman Diet" because it values the diet a caveman would've eaten when there was only natural plants and wild animals available. While learning more about "going paleo" I was able to not only figure out what I didn't like about it, but also take great concepts from it to incorporate into my own diet as it does have some pretty terrific principles.<br />
<br />
I know this is a hotly debated topic, so let's go ahead and do the worst part now, let's talk about what I feel are negatives of eating paleo. The biggest concern I have with an all paleo diet is restriction of what I feel are nutritious carbohydrates. I'm not talking about enriched flour products, but rather 100% whole grain nutrient dense foods. Whole grains have been shown to improve cholesterol, help with weight loss, and help with digestive health thanks to dietary fiber. I do recognize that you can get carbohydrates from other sources as well, but I personally see more of an upside to whole grains than a downside. The only other concern I have with the paleo diet, is the large amount of meat consumption but that can be easily remedied by eating healthier cuts and types of meat.<br />
<br />
I do see positives of the paleo diet that I feel can be beneficial to everyone as well. The most important aspect of the paleo diet to me, is avoiding highly processed foods. I don't think there is a person in this world who can come up with a substantial argument against eating whole unprocessed foods. I enjoy eating foods that I can pronounce every ingredient of, or better yet eating foods that only have one or two ingredients to be pronounced! They make me feel like I can take control of my nutrition in a world in which that is becoming increasingly difficult to do, and these foods are also typically much better for me as well. I think this is a wonderful part of the paleo diet that everyone needs to be more considerate of, whether they consider their diet paleo or not.<br />
<br />
Overall, I neither fully agree nor disagree with this diet. While I don't have to agree with everything the Paleo diet entails, I can use the principals to improve my total health while still maintaining my own personal beliefs. You may probably see me make a paleo meal here and there, but I by no means am eating strictly Paleo. I believe in a well balanced meal that includes not only meats and veggies, but breads and dairy as well.<br />
<br />
If you would like to learn more about eating Whole Foods and cutting out unprocessed foods you should visit <a href="http://www.100daysofrealfood.com/">100 Days of Real Food</a>. This is a wonderful website that has taught me SO MUCH!! She talks about all the junk that has been added to the food we eat here in America and also teaches how to read labels to learn what ingredients are in the food you eat. I wish I could say I eat all natural, but unfortunately I do not. It's not easy! I'm striving to become better and I think it's something everyone should strive for as well! For me, it's a constant battle! I love my baked cheetos and shells&cheese!! Agh! Don't even talk about such cheesy goodness! MMmm...Anyways, the important thing is I am trying and I'm getting better everyday! I haven't bought shells & cheese in over 2 months! That's a big deal for me! Woot! What food is your enemy? One thing you don't want to part from...?<br />
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<br />Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com0tag:blogger.com,1999:blog-3732089377039065325.post-8428313703327098732013-06-12T14:46:00.003-07:002013-06-12T14:48:46.983-07:00Curse You Burpees!!<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-zf6LGp_wWQA/UbjpWzX5pmI/AAAAAAAAAko/UqF2OOng1tg/s1600/DSC03455.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-zf6LGp_wWQA/UbjpWzX5pmI/AAAAAAAAAko/UqF2OOng1tg/s320/DSC03455.JPG" width="320" /></a></div>
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Word of advice, never trust a friend who says she enjoys burpees. It's not physically possible to enjoy <i>those</i>. I don't even want to call them by name I hate them that much!! I'd rather run for an hour than do 30 burpees! I'm not sure how some people can do them so quickly. It takes all I got just to plop myself onto the ground...but getting to the ground isn't the hardest part. Then it seem I'm <i><b>scraping</b></i> for energy just to try and pick myself back up! It's a sad sight to see really. I keep telling myself they will get easier, but who am I kidding?! Curse you BURPEES!! <br />
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Oh, and a shout-out to my first followers on facebook! You guys are the best! <br />
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Now go get your sweat on!! Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com1tag:blogger.com,1999:blog-3732089377039065325.post-89979661073577253662013-06-08T18:33:00.003-07:002013-06-08T18:38:30.952-07:00Falling Short.<br />
If you're hoping to find a blog with a perfect crossfitter who never misses a workout, eats strictly paleo, and would never even dare take a sip of soda...then you're on the wrong blog.I wish I could say I ate healthy all the time, worked out every single day and loved it, and never sipped soda. Truth is, I'm far from that! Yet that's what I want to strive to become. It's a struggle for me and I don't think I'm alone. So I may fall short sometimes, but the most important thing I believe is that I haven't quit trying. With that being said, I have another confession...<br />
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<a href="http://1.bp.blogspot.com/-MZvL2WC-gSo/Ua4EKkGA9UI/AAAAAAAAAkA/beEm4P5kdf4/s1600/IMG_2247.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-MZvL2WC-gSo/Ua4EKkGA9UI/AAAAAAAAAkA/beEm4P5kdf4/s320/IMG_2247.JPG" width="270" /></a></div>
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I was all excited about Crossfit and even stuck to it for 30 days! After that 30 days I decided to take a break and get back to running because I love it so much! But what do you think happened? Do you think I was dedicated in my running?! I wish I could say I have been, but I've been lazy. I've been bad..I took a couple weeks off. So I'm picking myself back up, once more, and gonna get my body fit and healthy!<br />
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On my refrigerator I made a lil poster to remind me of why I want to get fit and healthy. It's just a little something to motivate me as well as remind me to grab something nutritious out of the fridge instead of some sugary snack. <br />
<br />Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com0tag:blogger.com,1999:blog-3732089377039065325.post-89484516440219306962013-05-16T07:54:00.000-07:002013-06-22T18:28:57.087-07:0030 Day At-Home Crossfit Challenge<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-dzysOAOT8Rk/UZT52f1AhsI/AAAAAAAAAis/aW3jzHd_B64/s1600/challenge%2521.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-dzysOAOT8Rk/UZT52f1AhsI/AAAAAAAAAis/aW3jzHd_B64/s400/challenge%2521.jpg" width="400" /></a></div>
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I decided I would share my 30 Day At-Home Crossfit Challenge with you in case anyone wants to join me..and this way I don't have to bore you with posting my WODS everyday with you! I wanted to share my at-home workouts with you because I know I'm not the only one who can't afford to go to a box (not to mention the closest one is an hour away)! I am a beginner so I don't have much equipment...I have a 15 lb kettlebell and one 8 lb dumbbell. That's it! Even if you don't have that, just find something heavy to use until you get one. As for box jumps, I don't have a box either, so I jump up 2 steps on a set of staircases.<br />
<br />
No excuses.<br />
<br />
Before you begin, know that you WILL be sore. You will hurt. You will
want to quit. And if you are like me, you will HATE it...at the
beginning that is. But the more you do it, the more you will love it.
You just wait and see!<br />
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On the schedule, you will notice on REST days I still have down to run or walk one mile. It's still good to stay active even on a rest day. It doesn't even have to be a walk or a run. You can go swimming, go for a bike ride, or play JustDance on the wii!<br />
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I believe one of the most important things to remember is...Never compromise your form! These workouts are tough! You will get tired and will want to rush to be done. This is when injuries normally happen. If you have 20 pushups left to do and your back is arching and your body is not align..stop. Take 1 minute to catch your breath. And then try again focusing on your form and keeping your body tight/align. If you still cannot complete your pushups, finish them by doing "girl pushups". There is nothing wrong with having to do <i>girl pushups</i>. Don't over do it to the point you hurt yourself. Listen to your body! (But don't listen to your mind. Your mind will always give up before body.)<br />
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Also, before and after pictures are always fun! Take a picture of yourself before the challenge as well as after! If you do, be sure to share! I will be posting some photos and sharing my progress next week!! Eek! <br />
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Now go get your sweat on!<br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: underline; vertical-align: baseline;">30 Day At-Home Crossfit Challenge</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">“Be stronger than your strongest excuse.”</span></div>
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<table style="border-collapse: collapse; border: none;"><colgroup><col width="123"></col><col width="128"></col><col width="124"></col><col width="116"></col><col width="119"></col></colgroup><tbody>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #1</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Run 400m</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">15 squats</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 pushups</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 kb swings</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">*4 rounds</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #2</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">7 burpees</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">14 kb swings</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">21 situps</span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 squats </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">7 lunges</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">*5 rounds for time</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #3</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 burpees</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">15 pushups</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 bike crunches</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">25 scissor abs</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">30 squats</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">*5 rounds </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #4</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">15 burpees</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">25 situps</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">25 pushups</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 tricep dips</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">*4 rounds</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #5</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">5 burpees </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 pushups</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">15 situps</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 squats</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">*8 rounds</span></div>
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<tr style="height: 0px;"><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #6</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Rest</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Run/Walk </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 mile</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #7</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 goblet squats </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 splitlunges (each leg)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 box jumps</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 kb slashers</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 swings</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">*3 rounds </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">(5 for advanced)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #8</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">AMRAP 20 min.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 db thrusters</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 pullups</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 bicep curls</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 overhead squats</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #9</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Run 800m</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">6 pushups</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">6 boxjumps</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">9 squats</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">*4 rounds</span></div>
</td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #10</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">AMRAP 20 min</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">15 kb swings</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 burpees</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">15 squats</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 pshups</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #11</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 pullups</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">100 jumpropes</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 boxjumps</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 pushups</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">*5 rounds</span></div>
</td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #12</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">AMRAP 15 min</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 hand-release pushups</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">12 air squats</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">100 m sprint</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 inch worms</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">7 burpees</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">12 alternating lunges</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">100 m sprint </span></div>
</td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #13</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">REST</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Run/walk 1 mile</span></div>
</td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #14</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">AMRAP 20 min</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Run 200m</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">9 burpees</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">30 crunches</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">5 pushups</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 squat jumps</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #15</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Run ½ mile</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 pushups</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 squats</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">30 situps</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">*6 rounds! </span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></td></tr>
<tr style="height: 202px;"><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #16</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Invisible Fran</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">(for time)</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">21-15-9</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">air squats </span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">& pushups</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #17</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Run 400m</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">15 squats</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 pushups</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 kb swings</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">*4 rounds</span></div>
</td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #18</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">15 burpees</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">25 situps</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">15 pushups</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 tricep dips</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">*4 rounds</span></div>
</td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #19</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">REST </span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Run or walk</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> 1 mile</span></div>
</td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #20</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">5 burpees</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 pushups</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">15 situps</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 squats</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">*10 rounds</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #21</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Run 1 mile</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">33 pushups</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Run 1 mile</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">33 air squats</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Run 1 mile</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">33 burpees</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">(Don’t give up!)</span></div>
</td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #22</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 burpees</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">15 pushups</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 bike crunches</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">25 scissor abs</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">15 squats</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">*5 rounds</span></div>
</td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #23</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 goblet squats</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 split lunges (each leg)</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 box jumps</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 kb slashers</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 kb swings</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">*5 rounds</span></div>
</td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #24</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">REST</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Walk or Run </span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> 1 mile</span></div>
</td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #25</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Run ½ mile</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">6 pushups</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 jumpn-jacks</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 squats</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">*4 rounds</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #26</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 pullups</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">100 jumpropes</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 boxjumps</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">15 pushups</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">*5 rounds</span></div>
</td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #27</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">AMRAP 20 min.</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">15 kb swings</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 burpees</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">15 squats (air)</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 pushups</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #28</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Invisible Fran</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">for time</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">(*see day #16)</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Jog 1 mile</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></td><td style="border: 1px solid #000000; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #29</span></div>
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Run 1 mile</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">33 pushups</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Run 1 mile</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">33 air squats</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Run 1 mile</span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">33 burpees</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Day #30</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">5 burpees</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">10 pushups</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">15 situps</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">20 squats</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">*12 rounds</span></div>
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KB=Kettlebell<br />
AMRAP=As Many Rounds As Possible (in the set time)<br />
Air Squats=Squats without weight<br />
400M= m means meters (400m is 1/4 mile)<br />
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Good Luck!!!!<br />
<br />
If you are NEW to working out or haven't done exercise in a LONG time, you may find you need more rest days. Feel free to take a rest day every 3-4 days if need be. Rest days are actually good for you, just don't get in the habit of taking too many days off. Don't let yourself go more than 2 days without working out. Because if you do, it will be THAT much harder to get back into it! Trust me.<br />
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One more thing, feel free to mix this schedule around to better fit your work/home
schedules. For example, I know some people don't like to workout on
Sundays so you can kind of play around with this schedule and change it
so Sundays are always your REST days. Just know that I put them is
certain orders for a reason. After a HARD day, I try to make the next
day not quite as hard. (But face it, everyday is a hard day in
crossfit!) Or if I ran/squat a lot one day, I try to focus more on
situps or pullups the next day so you don't have too much wear and tear
on your legs.<br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span>Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com46tag:blogger.com,1999:blog-3732089377039065325.post-44864211312056233132013-05-15T06:45:00.003-07:002013-05-15T08:15:29.365-07:00Today's WOD...Just kill me now<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-_OQhkrsmze8/UZOPzdYu8KI/AAAAAAAAAic/enCdJbBXQfA/s1600/WOD.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://3.bp.blogspot.com/-_OQhkrsmze8/UZOPzdYu8KI/AAAAAAAAAic/enCdJbBXQfA/s400/WOD.jpg" width="400" /></a></div>
Today's WOD ...<br />
<br />
Kill me now. Glancing, you wouldn't think it's too bad. I don't have to lift weights or anything.. but notice the <b>20</b> rounds!!! <b>20</b>!! That means by the time I'm finished I will have done:<br />
<br />
100 burpees<br />
200 pushups (if that's even possible)<br />
300 situps<br />
400 squats<br />
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Hmm.. I beginning to think this isn't even possible. What did I get myself into!?!<br />
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(Oh, and yes I write my WODs on my hands. I don't have a whiteboard or anything to see what I have to do. And looking at a paper takes time away from my workout so I just write it on my hand so all I have to do is glance down. But, yes, by the end of my workout most of it has sweat itself off! But by the end I also know the routine well enough it doesn't matter.)<br />
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Now everyone say..."Good luck Whit!"<br />
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I better hurry and get started before my son wakes up from my nap. I'm starting to wonder how long this is going to take me...<br />
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_ _ _ _ _ _ _ _ _<br />
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Wow. I just started my 7th round when my lil one woke up. (*sigh) That <i>sigh </i>was both a sigh of disappointment and yet a sigh of relief. I was exhausted out there and I wasn't even half way! Looks like I'll be breaking this WOD up into a few sessions today. I hate to do that but a crossfit momma's gotta do what she's gotta do! Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com1tag:blogger.com,1999:blog-3732089377039065325.post-91765029464907259872013-05-13T06:11:00.004-07:002013-05-13T06:29:35.766-07:00Crossfit Momma's Mothers Day<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-Dj2-y40NzP8/UZDgqFeZF8I/AAAAAAAAAiM/Sq-NLR_eCis/s1600/xfit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-Dj2-y40NzP8/UZDgqFeZF8I/AAAAAAAAAiM/Sq-NLR_eCis/s320/xfit.jpg" width="320" /></a></div>
Huzzah! A kettlebell for Mother's Day! When most people asked me what I got for my special day they would chuckle after I told them..well, first they had a puzzled look on their face because they had no idea what a kettlebell even was, then they giggled after I explained. They don't understand why I would want a weight. I guess only a fellow crossfitter would understand my excitement! <br />
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You wouldn't think I would be so excited about it due to my recent lack of dedication.<br />
<br />
I fell in a rut.<br />
<br />
Again. (sigh)<br />
<br />
I would love to share my excuses with you. I have some pretty good ones, some are very reasonable, but in the end they are still just <i>excuses. </i>My health should be my priority and saying I haven't had time is lame and there is no justification for me being lazy. I'm ashamed to say it's been 7 days since I have last worked out! (gasp!!) <br />
<br />
But I'm going to pick myself back up (again) and start anew! My kettlebell has given me a boost of excitement! Also, I am going to take a different approach this time. I am doing "30 Days for $30". I'm always wanting a new sports bra or new workout clothes so now I have an incentive to work towards. Not that being fit and healthy isn't a good enough incentive, but what girl doesn't love a new sports bra?!<br />
<br />
The 30 for $30 works like this...Each day I workout I will reward myself with $1 and will only get $1 each day in the next 30 days. (If I skip a day, I don't earn my money and I can't make it up again after the 30 days.) I already have my WODS scheduled for each day so this shouldn't be too hard, right? Ptsh! I've seen the workouts, it's going to be butt-spankin hard! But it will be worth it-I just know it. <br />
Here I go again. My tiger claws are coming back out and I am going to win this time! I'm not going to let this weight hold me back any longer! I'm a crossfit momma hear me ROAR!!!Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com0tag:blogger.com,1999:blog-3732089377039065325.post-10309274717788648942013-05-02T05:56:00.001-07:002013-05-02T06:06:52.687-07:00Did I drink the wrong Kool-Aid?Maybe I drank the wrong Kool-Aid? Every time I read a blog or an article about someone starting Crossfit, or joining a Box, they always talk about how much they LOVE it and how exciting it is for them. But me, I'm over here thinking "I hate this, I hate this, I hate this" the entire time I'm working out! And it seems everyday I tell myself in a whiny voice, "I don't want to workout!". But I'm turning off that whiny voice and I refuse to listen to it. Here is why...<br />
<br />
#1. No it's not fun! It's freaking hard work! But if I stick to it I know I will begin to like it more and more. I think I hate it so much is because it shows my weakness. I can't do one pull-up on my own right now so it's a little discouraging at times. But I know if I keep trying, someday I will be able to 5 pull-ups and maybe even 10 someday! Then I can learn to do them kipping and who knows how many I'll be able to do!!<br />
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#2. Results take time. I, like so many people who want to lose weight, want fast results! As much as I want to be fit and sexy right away, I know I need to be patient and all my hard work WILL pay off in time...Remember, slow progress... is <b>progress</b>!!<br />
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#3. C'mon Babe, make it hurt so good! Am I the only one who feels guilty if I'm not sore the following day after a workout? I must not have worked hard enough! This doesn't happen very often because usually I wonder if I will ever stop being sore,..but I can always tell if I didn't give it my very best at a workout by the way I feel the next day! If I'm not sore, then I didn't work hard enough and I feel guilty. I'd rather be so sore I can't hardly walk then to feel that horrible "g" word. So I try to remind myself that while I'm working out.<br />
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#4. My husband thinks I'm sexy. I wouldn't say my body is sexy (yet) but I think my husband finds it sexy I'm a "crossfitter". He's always calling me "Momma Crossfitter" with an ornery grin on his face and raises his eyebrows as if he's checking me out acting impressed by what he sees. ha! He loves the fact I'm working hard to get fit and strong! Don't get me wrong, he would love me even if I was fat, but he works out and lifts weights so I think it's exciting for him to see me getting stronger too! He is what keeps me going on days I want to give up! I don't want to disappoint him. I want him strive to impress and make him proud so he can tell his friends, "Yea, my wife does Crossfit."<br />
<br />
<br />
The list could go on.. but excuse me, I need to go drink some more Kool-Aid.<br />
<br />
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<a href="http://1.bp.blogspot.com/-mIyitg-gBDI/UYJhiB6ZP1I/AAAAAAAAAd4/l1gL5O9EZ_I/s1600/xfit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-mIyitg-gBDI/UYJhiB6ZP1I/AAAAAAAAAd4/l1gL5O9EZ_I/s320/xfit.jpg" width="240" /></a></div>
Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com0tag:blogger.com,1999:blog-3732089377039065325.post-5854241090406705232013-04-29T05:24:00.003-07:002013-04-29T05:26:13.642-07:00Sore Bum<div class="separator" style="clear: both; text-align: center;">
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Let me catch you up from the weekend...Remember my workout from Friday? Well, this is how I felt on Saturday:</div>
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<a href="http://1.bp.blogspot.com/-QEtuoihlBrI/UX5k8u2uaAI/AAAAAAAAAdk/MvE2_DY30Ho/s1600/legday.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="http://1.bp.blogspot.com/-QEtuoihlBrI/UX5k8u2uaAI/AAAAAAAAAdk/MvE2_DY30Ho/s320/legday.jpg" width="320" /></a></div>
ha! It's so true! I told my husband if I had to squat one more time he would be picking me up off the floor! And it's not like I necessarily had a "leg day" but considering I haven't done a squat in I don't know how long, my bum and legs were on fire! ha!<br />
<br />
Here's a peek at what my workout looked like on Saturday...<br />
<br />
<br />
Crossfit WOD #4:<br />
<br />
Do as many rounds possible in 20 minutes (I got 5 done) <br />
<br />
Run 200 meters <br />
9 burpees<br />
36 crunches<br />
10 squat jumps<br />
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As for Sunday I used it as my "rest" day and pushed my son in his stroller and walked 3 miles. <br />
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<br />Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com0tag:blogger.com,1999:blog-3732089377039065325.post-45512718391781094372013-04-26T12:42:00.003-07:002013-04-26T18:33:40.003-07:00Goodbye Cupcakes<br />
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<a href="http://4.bp.blogspot.com/-aZSRoY_q5go/UXrXMkqUFJI/AAAAAAAAAdU/ZHWuszlU2Dw/s1600/dwight.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="220" src="http://4.bp.blogspot.com/-aZSRoY_q5go/UXrXMkqUFJI/AAAAAAAAAdU/ZHWuszlU2Dw/s320/dwight.jpg" width="320" /></a></div>
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Guess I shouldn't eat cupcakes..<br />
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My workout yesterday went alright. I have such trouble with push-ups! I must admit I had to do most of them the "girly style"..(*gasp!) but I'm not going to let it put me down..I WILL be able to do them right hopefully soon! I'm feeling pretty good today! Aches here and there but I'm moving around better than yesterday! Which brings me to my WOD because I probably won't be able to move tomorrow...<br />
<br />
Crossfit WOD #3:<br />
<br />
3 rounds of...<br />
<br />
20 Goblet Squats<br />
20 Split Lunges (each leg)<br />
20 Box Jumps<br />
20 Slashers<br />
20 Swings <br />
<br />
(Confession: I had to look up what each workout was. ha! The only one I knew was <i>box jumps</i>. But after some short time on Youtube I've been trained how to do each workout correctly! Gotta love good ol' Youtube! And I don't have any kettlebells, which are used in 4 of these exercises so I'll make do and find something semi-heavy to swing/lift!)<br />
<br />
**I ended up using my 8lb dumbbell to do my lunges and slasher then jumped up 2 stairs for my box jumps. And for the squats and swings I used a 12 lb shot put that was in a little bag with a handle. My husband is a track coach so we just happened to have one laying around and it seemed to work out perfectly!Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com0tag:blogger.com,1999:blog-3732089377039065325.post-44255386589853975812013-04-25T14:06:00.004-07:002013-04-26T12:32:03.203-07:00My first WODWOD..huh? I'm a noob so I didn't know until yesterday that WOD means Workout of the Day. But I'm a crossfitter now so I've got to learn the lingo! I've been studying up on what deadlift, snatch, jerk, or push press all mean. And don't even get me started on all of the acronyms I need to learn! Jeesh!<br />
<br />
Yesterday I did my first workout and it's been tricky trying to figure out a schedule of what I want to do and when I want to do everything. On top of that, I don't have any equipment. None. Okay, I lied, I do have a set of 8 lb dumbbells. And you're probably thinking, "What?! How does she think she is going to do crossfit without weights?!" But calm down and remember I'm just a beginner! I'm using my body weight for my workouts, and as I progress, I intend to invest in some weight equipment or have my husband make some for me! <br />
Enough with the rambling, back to my WOD! ;)<br />
<br />
Crossfit Day #1:<br />
<br />
5 rounds:<br />
<br />
10 pushups<br />
10 situps<br />
10 air squats<br />
<br />
It took me about 10 minutes just to do these..and by the 3rd round I could barely do a situp! (Thank goodness no one was here to see me trying to sit up in the last set! It was not pretty!) I'm pathetic I know! That evening, I went on a mile run and it took me 9 minutes and 54 seconds. I swear it felt so much faster though.<br />
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So that was my workout yesterday. Today I am sore in places I didn't know existed mainly thanks to those pushups..and I feel like my ribs should be all purple and blue because they feel all bruised from doing situps, but they're not. Despite all the tightness, I'm ready for...<br />
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Crossfit WOD #2:<br />
<br />
3 rounds:<br />
<br />
run 400 meters<br />
10 air squats<br />
10 pushups<br />
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Wish me luck..again. (I'm going to need it!) <br />
<br />
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<br />Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com0tag:blogger.com,1999:blog-3732089377039065325.post-58556345450473337432013-04-25T13:32:00.004-07:002013-04-25T16:11:31.545-07:00I may be crazy...<br />
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<a href="http://2.bp.blogspot.com/-BdYyNlhaU-Y/UXmT8GAJ88I/AAAAAAAAAdE/YK3jT_B71aA/s1600/me.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-BdYyNlhaU-Y/UXmT8GAJ88I/AAAAAAAAAdE/YK3jT_B71aA/s320/me.jpg" width="320" /></a></div>
<br />
First off, maybe I should tell you a little bit about myself. I'm 21 years old, a mom, wife, a sign language interpreter, an avid crafter, christian, and soon to be crossfitter. I've always enjoyed running and ran Cross Country as well as played soccer when I was in high school. After college, I married my hunk of a husband and we soon had a little boy who I am now constantly chasing around the house! I lost a majority of the baby weight pretty quickly (kudos to breastfeeding) but have been struggling with the last 5-7 lbs. But to me it feels like more because I feel like I've lost most of my core strength and I feel so weak! I want to lose these last stubborn pounds and get down to my previous weight of 125 lbs or even less! ..but I want more than that! I don't want just look at numbers on a scale to make me happy! I just want to feel good and have confidence that I have never had before! I don't want to have to ask my husband to open a new jar of pickles or get tired carrying my son in his car seat! I want to feel strong and I want to be fit. (I could go on and on for the reasons why I want to do crossfit but I'll save it for another day!) So call me crazy, but here I am endeavoring into the world of crossfit...wish me luck! <br />
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<br />Whithttp://www.blogger.com/profile/02435245937981430694noreply@blogger.com0