Crossfit WOD + Six-Pack March 2013 + Challenges

Well after a whole month without going to the Crossfit, here's my ''return''!

WOD:

That's how I felt today!

warm-up

5 rounds 

5 Sumo Deadlift (upgrading the pounds) 

1x 45 lbs. 1x 65 lbs. 3x 95 lbs.

No Time

Then:

100 Walking Lunges (50 each side)

100 Jumping Rode

50 Push-Ups

50 Jumping Rode

25 Knees to Elbows (more like Knees to Belly!)

25 Jumping Rode

50 Box Jump

50 Sit-Ups

25 Over Head Squats (45 lbs.)

25 Pull Ups

26:30

Today was the ''rest'' day for the Six-Pack March 2013, so I didn't do anything else!

Since I recently restart my training, I also wanted to add some ''challenge'' to it :

Workout 3x per week (or more)

no food after 8:00pm

no alcohol

reduce refined sugar intake

drink at least 3 glasses of water a day

no fried food

Can cheat only 2 times a week (cheating: no-good dessert, alcohol, candy...)

Took does on Crossfit Mamas 90 days Challenge

http://calicrossfit.blogspot.ca/

March 2nd, 2013 WOD

WOD

30x each side

Climb, Knee Up

Down, Squat

100 Squats

!0x each side

Side Plank

50 squats 10 lbs.

25 Push-Ups

25 Sit-Ups

25 Squats 15 lbs.

10x each side

Side Plank

25 Sit-Ups

12 Squats 20 lbs.

30 Deadlift 60 lbs.

24:00

Plus saw that today on Pinterest so I'm going to do it too, tomorrow!

There's a lot of monthly workout on this blog!

http://shrinkingjeans.net/2013/02/six-pack-march-2013-edition/

WOD February 27th!

WOD Feb 27th 2013

Warm-up

10 m elliptical

3 rounds:

30 Jumping Jacks

5 Push-Ups

25 High Knees

7 Burpees

10 Crunches

7 Squats

5 Push-Ups

10 Crunches

5 Push-Ups

7 Squats

30 Jumping Jacks

1 min Wall Sit

5 Push-Ups

25 High Knees

18: 11

Some definitions I guess, plus, my lunch...

2 WOD!

Friday February 22nd, 2013 I did:

50 Legs Extensions

50 Knee to Belly :)

50 Push-Ups

25 Sit-Ups

100 Jump Rope

17:09... I guess I could have done it faster...., Yeah I should have done it faster....

No Nonsense Circuit:

Did today : Monday February 25th, 2013

31:32

This one was hard!

WOD Wednesday February 20th, 2013

Wednesday WOD

7 rounds for time of:

7 Push press,  20 lbs

7 Push-ups

7 Crossfit sit-ups

7 Burpees

15:55 + 5:00 warm-up

Plus

5x

24 Flutter kicks (12 each side)

7:03 (lazy on that one....)

If you try it, let me know your score!

WOD for Tuesday Feb: 19, 2013

I was supposed to do this WOD yesterday but something happen at my job and couldn't do it....

If you didn't check the movie on my last post, here are the WOD I did: 

3 rounds of:

5 Burpees One Leg Walkout (each side)

30 Side Lunges Jump with Dumbbell (she's doing it with 30 lbs., but not me!) 16-20 lbs.

10 Side Plank, Knee Tuck

OMG, this one was rough!

17:37

On the video, I think the girl is doing it in 13:45...

It was my first attempt with my Xmas gift from my parents: The Polar Watch and here are the results: 

168 Kcal

(21:43 - 5:05 of warm-up)

After this I did:

50 Squats/twists with medecine ball 6lbs.

50 Squats

50 Squats with kettlebells 20 lbs.

50 Squats

13:29

105 Kcal

Overall: 

31:06

273 Kcal

shrimp sautée!

Mantrum + WOD Sunday Feb: 17th, 2013

 This line reminde me of one of my friend lately, I hope it will help her :)



Mantrum of the week:

find here: http://mc-beast.tumblr.com/post/42848687877/positiveselftalk-i-give-myself-reasons-why-i


My WOD of Sunday Feb. 17th, 2013 is:

50 Thrusters, 20 lbs.
30 Push-ups
21 Deadlift, 30lbs

50 Squats

50 Kettlebells Swings, 20 lbs.
50 Sit-ups

25 Thrusters, 20 lbs.
15 Push-ups
10 Deadlift, 30 lbs.

100 Squats

25 Kettlebells, 20 lbs
25 sit-ups

and I forget to take my time so.... Unknown!


and tomorrow (monday) I'll try this WOD: ish :S

Source: youtube.com via Amy on Pinterest

and now the funny part; she's good (wow I wish I could do that!)

WOW! Funny Ending!

Back from Santa-Lucia!

Back from Santa-Lucia! It was awesome! A beautiful little island in the caribbean with the sun the beach and even a fitness room!

30 sec each

squats

front lunges

side lunges

deadlift 30 lbs.

donkey kicks L&R

hip bridge

legs extentions

flutter kicks

froggy glute lift

+

200 squats

100 kettlebell swings 20 lbs.

50 twisted russian with medecine ball 6lbs.

25 flutter kicks

25 legs extentions

24:42

February 2nd, 2013!

Saturday February 2nd, 2013

5 Knees to elbows

10 Deadlifts,40lbs

15 Crossfit sit-ups

50 Jump jacks

5 Knees to elbows

10 Deadlifts,40lbs

15 Crossfit sit-ups

100 Jump jacks

5 Knees to elbows

10 Deadlifts,40lbs

15 Crossfit sit-ups

150 Jump jacks

5 Knees to elbows

10 Deadlifts,40lbs

15 Crossfit sit-ups

200 Jump jacks

16:03

WOD of last Friday!

Friday February 1st, 2013

This WOD seems to be easy and a quick workout but it took me over 20 minutes to do it! 

2 rounds of : 

50 Push-ups

75 Sit-ups

50 Front Squats (20 lbs.)

75 Jump rope

25:07

Killers: the push-ups! I only can do 10 each time!

Just so you know, I'll be away for a while, I'm going to Ste-Lucia! See you next week! 

WOD at Home! Do you like Squats and Lunges?

These are a few workout you can do at home with nothing else than yourself! Last week was the ''Squats'' week and I though it would be great to see more moves for our lovely ''butt''!

Do you like Squats and Lunges? Well I rather do 1000 squats than 100 lunges because of my Knee injury, but even if it wasn't the case, I do like squats better than lunges!

http://www.dennisselisseth.com/category/green_healthy_fit/fitness/

http://www.fitbodyhq.com/workouts/the-ultimate-butt-workout/

http://www.nutritionnutontherun.com/2012/08/08/lovely-legs-lunge-workout/#.UQq4QL80V8E

http://myhealthyweighs.tumblr.com/post/38676611957/squat-reverse-lunge-plie-squat-calf-raise-side

These are simple workout you can do at home and almost everywhere, if you aren't to shy! Each of these websites offer tips and motivations for your daily training!

Thursday WOD!

Thursday January 31st, 2013

Andrea Ager again, yeah I know!

1x Burpees workout:

10 Burpees

1 Squat

9 Burpees

2 Squats

8 Burpees

(...)

1 minute break

Repeat the opposite

10 Squats

1 Burpee

9 Squats

2 Burpees

(...)

14:40

3 rounds of:

7 push-ups

21 Thrusters (20 lbs.)

6:01

+

75 sit-ups

3:40

2x

30 Russian Twists with Kettlebells (15 lbs.)

20 Legs Extension

5:10

http://reasonstobefit.tumblr.com/post/10181177461

Crossfit WOD from Tuesday January 29th, 2013!

My Crossfit WOD from Tuesday was:

30 push-ups ball (10/20lbs. )

30 walking lunges

30 squats

30 kettlebells swing (20 lbs.)

x2

36 CNJ (45 lbs.)

23:21

Finisher:

2 Handstand push-ups

10 side throw with medecine balls (10 lbs.) each side

x10

 
http://www.active.com/fitness/Articles/The-Incline-Full-Body-Workout.htm?cmp=17-1-3082

http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&languageId=-1&pagename=200

 

http://blog.focusedtrainers.com/2011/01/11/three-months-and-5000-handstand-push-ups/
http://games.crossfit.com/

Monday January 28th WOD + Girls can do it too video!

Here at Bar Brothers, a video on girls can do it too! :D

I wasn't able to work out Saturday and Sunday, so I feel a little bit reckless (Monday) here's the WOD I did yesterday:

Monday January 28th, 2013

21-18-15-12-9-6-3 for each:

Sit-ups

Squats

Sumo deadlifts high-pull (30 lbs.)

Lateral jumps over 18 inch

12:00

(the last time I did

Sumo deadlifts high-pull (30 lbs.)

Lateral jumps over 18 inch

9:13)

+ I add

100 squats

100 Russian twists with medicine ball (6 lbs.)

(50 legs down, 50 legs up)

http://fitness.vpxsports.com/Portals/75121/images/russian-twist.jpg

Squats!

Andrea Ager

I would love to look like her and most of all being able to do what she does! One day!!!

Friday, January 25, 2013

WOD was:

50 push-ups

50 squats

50 bench dips

50 squats

50 Toe to Bar (Well, more like Knee to chest for me!

50 squats

50 kettle bells swing (20 lbs.)

50 squats

50 sit-ups

50 squats

I didn’t check my time for this one…

Wish... O.o

Go squats! Almost finish for this week! 

Hello!

Squats week until Monday January 28th!

Here in my new work out I found on Pinterest 

(via Fit Fab Cities)

  this ''circuit'' and try it on last Monday (January 21st, 2013) but I didn't check my time since I supposed to do every step 30 seconds each except the last one (60 seconds). But it was hard and I probably took more than the time required for this training.

It was fun! :D

Saturday January 19st, 2013 :

21 deadlifts, 30 lbs.

21 push-press, 20 lbs.

50 squats

15 deadlifts, 30 lbs.

15 push-press, 20 lbs

50 squats

9 deadlifts, 30 lbs.

9 push-press, 20 lbs.

50 squats

60 sit-ups

13:29

I was supposed to do 2 classes of Crossfit but I had to cancel them ... :(

Thursday January 23rd, 2013:

10 min. eliptic (weight-loss prog.)

100 squats

50 Kettlebells, 20 lbs.

50 squats

20 deadlifst, 30 lbs.

25 squats

20 cleans, 20 lbs.

12 squats

10 deadlifts, 30 lbs.

6 squats

10 cleans, 20 lbs.

10 min eliptic (WLP)

200 squats

42:00

It burns!

Now look at that bottle! I want one! From Hydra Coach LOL But they don’t ship (via Amazon.com) to Canada, I will have to ordered it from the main website, but it will cost dearly! I think I’ll wait a little!

And wow look at that transformation!

I'm back on track, Take 2!

Hi lovelies, I know it's been a while, I was so caught up with work, my other blog, my personal life, after the holidays that I wasn't able to being update with my training/workout and obviously, my wicked fitness blog :(

Every day I was looking at my blog and didn't want to post things that wasn't of pure interest just for having something posted so I decided to take my time and come back when I was ready. So that day has arrived! Before Xmas, I tried the military diet that didn't really work out fine for me! I was hoping (well, maybe ''dreamed'' might be more accurate, because honestly, I don't have 10 lbs. to lose...), but only did 2 lbs. 2 lbs. wasn't worth the effort I put in this diet and the diet itself was kind of too hard for someone used to eat like I do, due to my training.

Lately, I decided to go on vacation and guess what? When I try on my bikini, I cry out loud in seeing my shape, it was a disaster! After the holidays, I came back to my 130 lbs. and maybe even more. I think I was at 132 lbs. when I tried my bikini.

I have 3 weeks to lose as much as I can so last week, I came back to my normal diet and lost 2 lbs. Plus I had some cross fit course (with a friend of mine) (2-3 times a weeks) and today I was at 128 lbs.! YAY! I hope to be able to take the plane at 125 lbs., that's my ultimate goal for February 3rd 2013!

I add to my diet this: capsule of Green Tea! (I hate the ''diet'' word, because honestly, it's not a diet, it's just eating well and clean and workout almost every day). It’s my first capsule today and I will be able to tell you in a few days, if I see some changes, ameliorations...

It's supposed to ''boost energy'' and ''support weight loss goal''. Everything is natural in those capsules. Most of all, it contains green tea, caffeine, ginger, guarana, vitamin B6, algae...

And I got some new tools (as Xmas gifts) to help me through my journey! Thanks mom and dad for the watch! I also got 15 lbs. and 20 lbs. Kettle bells from family and friends! YAY!