All for Me

Albany 9/11

2010-09-12T12:02:00.000-07:00

OMG!! Albany was an EXPERIENCE...from the 4-8 hour drive, to lack of sleep, to the adrenaline rush, to the competitiveness of all the athletes, to the praise from spectators and competitors, to the accomplishments of the events, to the PAINFUL, SORENESS of my WHOLE BODY, to the long/ speedy 4 hour drive back home, to the next morning muscle stiffness. IT WAS GREAT!!! I'm sooooo happy that I was able to have that experience with my lovely team. Tia, thank you for pushing me to go, I enjoyed myself ; )

New Beginnings!!!

2010-09-03T15:01:00.000-07:00

YAYYYYYYYYYYY! I GOT A NEW JOB!

Finally, college paid off...soon I begin a position as an Orthotic Technician at the Rothman Institute where I will undergo training and certification to become a Certified Orthotist. Thank YOU!!!

Ajae's 2nd Day of Pre-K4

2010-08-31T07:36:00.000-07:00

She picked her own name tag!!

Yes yes yes!

2010-08-19T07:34:00.000-07:00

I love CrossFit...thank goodness for this fitness intervention. I sooooo needed it. I have finally slipped into one of my favorite jeans that I've haven't worn comfortably since COLLEGE! I have dropped down to a smooth size 8 from my depressing size 11/12. It was like soon after having my daughter, no matter how hard I worked out and continued to eat whatever I thought I could, that I could not loose the inches. I could see the muscle definition but the leanest was not there. I am trying soooo hard to eat primal/ paleo and searching through many many blogs have been very helpful to change my lifestyle for the good. I feel so strong, its unbelievable and like I said I'm loving the results!!!

Check out my lovely, delicious breakfast...
Turkey Bacon & Egg whites w. green/red peppers-n-red onions

Wednesday, 8/18/10

2010-08-18T14:48:00.000-07:00

I had off for toooooo long, I had to work like crazy at the hospital and enjoy myself at Dorney Park & Wild Water Kingdom over the weekend. Made money, spent money, now time to work off the stress of no money : )

4 rounds for time of:
Run 400 meters
50 Squats

Time: 00:15:48

Extra Credit – Within 5 minutes of completing the metcon, establish a heavy 3-rep clean and jerk (all 3 lifts must occur within 45 seconds) >>> Cleared 115# x 3
Advanced to >>>> RM: 135# x 3

My legs feel like J*E*L*L*O

Wednesday, 8/11/10

2010-08-11T18:58:00.000-07:00

Skill Work – Muscle-ups

“Amanda”

9-7-5 reps for time of (15 min cap):

Muscle-ups
Squat snatches (65-75% of 1RM) -- 65#

Tuesday, 8/10/10

2010-08-10T21:58:00.000-07:00

Gymnastics... Front wheels, Cart wheels, Round offs and KIPPING!!!

Finally got kipping...but can only do 2 in a row.

Also got my first rip...it hurts like hell!!!!

Monday, 8/9/10

2010-08-09T18:36:00.000-07:00

Strength – Weighted Pullups 1RM (Pronated)
RM: 25#

Metcon – Death by KB Swing (1.5/1) & DB Thrusters (45/25)

On the first minute, do 1 KB swing…
On the second minute, do 2 DB thrusters….
On the 3rd minute, do 3 KB swing…..
On the 4th minute, do 4 DB thrusters
Continue increasing the reps until you cannot complete the prescribed reps within one minute.

Buyout – 4 rounds of tabata sprints

Friday, 8/6/10

2010-08-06T18:29:00.000-07:00

Skillwork: Jerk

Strength: Bulgarian Split Squats 5×3 (20#), last set 35#

Metcon: “Grace”

30 Clean and Jerks for Time (135/95)

Wednesday, 8/4/10

2010-08-04T18:23:00.000-07:00

“Burg Snatch Warmup”

Strength: Power Snatch (Work up to a Heavy Triple) Max: 95lbs

Metcon: 3 Rounds of:

10 45lb DB Snatch (Right Arm)
20 Steps Walking Lunge
10 45lb DB Snatch (Left Arm)

Time: 00:07:??

Tuesday, 8/3/10

2010-08-03T17:37:00.000-07:00

Strength: Weighted Pullups 5×2
(Down to the burgandy band...almost BW)

Metcon: 5 Rds of:

10 Sumo Deadlift High Pulls (95/65)

10 Ring Dips (20/14)

Time: 00:09:??

Monday, 8/2/10

2010-08-02T16:25:00.000-07:00

Look at the tired souls!!

Fifthly Fifty

50 Box Jumps

50 Jumping Pullups

50 Kettlebell Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Press

50 Good Mornings

50 Wall Balls

50 Burpees

50 Double Unders

Saturday, 7/31/10

2010-07-31T17:03:00.000-07:00

Team Track Workout
Teams of 2: The twins, Tia and I

Run 800 M (Both Members)
100 Air Squats
100 Situps
100 Pushups
100 Walkin lunge Steps
Run 800 M (Both Members)
(800m runs both members run at the same time, 4 movements are broken up between members)

We came in 2nd place to Pat and Felix @ 00:23:46!!

No energy today...

2010-07-18T09:21:00.001-07:00

WOD: Prison Workout

10 Burpees
20 Box Jumps 24"
30 Pushups
40 Air squats
50 Lunges

30 Situps

No breakfast this a. m. and it definitely showed bc I was suppose to complete 3-5 rounds of that workout. I was dead tired!!! No fuel!! I will make-up for it later.
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WOD - 7/17/10

2010-07-17T10:57:00.001-07:00

Prison Workout
---------------------------
Burpees: 20-19-18...3-2-1 (210)
Walk 25m after each set

Actually Completed: 20-19-18-17-16-15-14 (119)

Threw up after 15!! Only had 1 more set in me...whooh that's killer!!

Then did 30 situps...I had no more left. 1st day back after being off 3 days. I sure do feel it!!
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Tuesday, 7/13/10

2010-07-13T20:15:00.000-07:00

My first taste of Tabata...OMG!!!

Strength -

Weight Push-Up – Find 1RM

Metcon – Tabata Something Else!

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

Pull-ups: 17
Push-ups: 17
Sit-ups: 54
Squats: 84

Whew Man, I can't feel my legs!!

1st Day of Crossfit!!!

2010-07-12T21:30:00.000-07:00

Checking out something new...

Our workout tonite consist of:

Strength -

Front Squat – Find 1RM

Metcon -

3 Rounds of 500m Row – GO FAST!!!

Rest approximately 3 minutes between rounds

And I think this is the form of fitness I need to get me to the highest level.

Something new!!

2010-07-12T18:00:00.001-07:00

Today my twin sister and I went 2 go checkout this new form of training called CrossFit. We have been googling it up for a minute and lucked up to find one gym RIGHT AROUND THE CORNER!! No lie. We were so excited to see it with our own eyes and can I say it was worth it. I'm sooooo happy we went, we were really running late for the 5:30pm class so we were just gonna put it off until tomorrow, but something told me to just go. Wow! They had a 6:30pm class, yesss!
We saw all the different types of people on all levels, they were so friendly too. I felt like I was new to a team. The workouts are intense but very FUN and CHALLENGING. I love to be competitive, in a good way, of course. So it looks like we are set to stick with this new form of training.

Time 2 get ripped : )
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WOD

2010-07-12T13:04:00.001-07:00

20 Med Ball thrust n throw (12#)25 kettlebell swings (15# db)
20 overhead squats (45# bb)
15 pull ups10 box jumps (30")
4 40m sprint10 box jumps (30")
15 pull ups
20 overhead squats (45# bb)
25 kettlebell swings (15# db)
20 Med Ball thrust n throw (12#)

Now rest for the second workout TONITE!!
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WOD - 50/50

2010-07-09T20:24:00.000-07:00

Warm up: Bike 5min, sprint 30s

50 Box Jumps
50 Lat pulldowns - 30#
50 Lunges
50 Situps
50 Deadlifts - 16# (didn't have barbell with more weights)
50 Burpees
50 Chest press and flye
1:00 sprint - level 8

Time - 00:41:55

OMG!!! I could only complete 1 full set. Dripping sweat!! Need Agua!!

WOD - JM Circuit

2010-07-07T14:27:00.000-07:00

Warm up: 2min Jump rope

20 Scorpion Pushups
10 DB Flys on Ball with crunches
Jump squats to failure
20 Decline Db press
15 V Cable Flys
20 Squat Thrusts
20 Side Lunges
Close-grip pushups to failure (30)
Plank-ups to failure (25)
Jump squats to failure (25)
10 Knee Tuck Jumps
Reverse Crunches to failure (50)

Updates!!!

2010-06-30T09:57:00.000-07:00

It's been a whole month and I have been working out sooOOOoo HARD!!! Last week we had our 50th heat wave of the summer and I still got my bum bum up to workout at the track in the morning. I have been doing a mixture of plyometrics (jump training), weight training, speed/ endurance cardio, resistance and P90X. Yes, its a big mixture, but it works!!! I lost 14lbs so far! I am now down to 176lbs from 189lbs.

I am still working on my diet. Trust me I have came a long, long, long way. Did I say long way, lol. I have cut out ice cream, my FAVORITE, favorite treat. I used to eat a big bowl every single night, even though I know that I am lactose intolerate, yeah I know, go figure. But yes I have not had any since my birthday, May 20th. I have also changed to complete soy milk now and increased my meals to 5-6 times a day, totaling up to 2000 calories/day. I try to only eat power foods like: nuts, dark green veggies, lean meats, oatmeal, egg whites, whole grains, berries, PB and my soy protein.

I love the Oxygen and Men & Womens Health magazine, soooo much information, along with many, many challenging workouts. I switch up my routines weekly to keep my body guessin'. I even play pick-up basketball with the girls once a week. Whooh! Can I say that, that is a whole different workout!! Ouch!!!