Burn of the Day {7.19.13}

It's one hour and 20 minutes of torture, but your body will thank you and reward you for it! Take breaks as needed.... It's Ok, I promise! 

Stay fit and healthy ladies (and men) by exercising and eating healthy! Still allow yourself your cheat meals/drinks and still enjoy the pleasures in life, but in moderation! ;) 

My post-workout omelette: four egg whites, one yolk, fresh basil, green onion, grape tomatoes, red bell pepper, minced garlic, cooked with EVOO, topped with one small avocado. It was so delicious and very satisfying. 

Burn of the Day {7.18.13}

Get it in ladies! 

Burn of the Day (7.17.13)

Burn baby burn and sweat like crazy! 

Kicked My Own Butt! (7.16.13)

I was in Canada for 10 days on a missions trip with my church youth group. I brought my workout clothes thinking I would actually have time to workout. Who was I fooling?!?? There was absolutely no down time to workout. 

My days started at 5:30am waiting in line to take a shower. My days didn't end until around 1:00am. I was literally running on fumes each day. 

After driving 20 hours back home (I drove 16 out of the 20 hours),  I decided to take another two days off to SLEEP! Oh how I missed sleep and my own bed. 

With that being said, I took 12 days off from working out! That's a lot when you're used to working out 5-6 days a week. My motto for my workout this morning, was "go big or go home." I had a love hate relationship with my workout today, but I'm so glad I did it. 

Keep moving friends! Even though I was walking non-stop on my trip and we even went on two hikes, it still wasn't good enough! Our bodies need to do more than just walking. 

Mel's WOD/BOD:

Burn of the Day 7/12/13

4 Rounds For Time:

20 Pistol Squats

10 Push-ups

5 Burpees

Post time to comments!

Burn of the Day 7/10/13

AMRAP {As Many Rounds As Possible}

5 minutes

15 Overhead Lunges {20 lbs}

15 Kettlebell Swings {20+ lbs}

Image courtesy of www.crossfitblackhawk66mil.com

Burn of the Day {BOD} 7/8/13

"Faith"

3 Rounds of:
Burpees
Power snatch, 20 lbs
Box jump, 18" box
Thrusters, 20 lbs
Pull-ups

Same format as CrossFit's Fight Gone Bad workout.  In this workout, you move from each of 5 stations after a minute.  This is a five-minute round from which a one-minute break is allowed before repeating.  The clock does not reset of stop between exercises.  The athlete must move to next station at the end of each minute.  One point is given for each rep.  Post score to comments!

Lots of love, Dawn

Workout courtesy of cfmamas.blogspot.com
Image courtesy of CrossFit East Sacramento

Burn of the Day {BOD} 7/6/13

5 minutes:

Handstand hold against wall till failure, then...

Air squats till failure

Repeat until 5 minutes are up

2 minute rest

5 minutes:

Plank till failure, then...

Tuck jumps till failure

Repeat until 5 minutes are up

Wall Handstand variations...

Tuck jumps...

Burn of the Day {BOD} 7/5/13

Warm-up:

3-3-3-3-3

45# barbell Overhead Squats

MetCon:

Every Minute on the Minute {I love using this YouTube video timer for EMOTM workouts. It beeps every minute for 30 minutes} http://youtu.be/Y-AYC3_DbpY

5 push-ups

15 American or Russian Kettlebell Swings {35#}

Add 1 push-up each successive minute until failure

Here's a hint on kettlebell swings...your quads should not be burning. This is not a squat! Yes, you are bending your knees, but just enough to "catch" the kettlebell on the downswing. It's more of a hip thrust action to get that sucker up to overhead {American} or to shoulder or eye-level {Russian}.

American Kettlebell Swing

Russian Kettlebell Swing

Lots of love,

Dawn

Burn of the Day {BOD} 7/4/13

100 Lunges {50 each side}

100 Push-ups

100 Sit-ups

100 Squats

cfmamas.blogspot.com

Lots of love, Dawn

Burn of the Day {BOD} 7/3/14

For Time:

100 Burpees

Take your time. Breathe. You're welcome :)

Lots of love,

Dawn

Burn of the Day {BOD} 7/2/13

4 Rounds For Time:

30 Squats

20 Push-ups

1:00 Plank

Partition...partition...partition...

If you can't do 30 squats straight through or hold a plank for a minute, partition if out. Do 15 squats, take a teeny quick breather, then do the remaining 15 squats. Hold a plank for 30 seconds, release for just a few seconds, then hold for the remaining 30 seconds. You can do it!

Lots of love, Dawn

Burn of the Day {BOD} 6/30/13

Every Minute On The Minute

1 Squat

1 Push-up

1 Burpee

Add 1 rep to each movement with each successive minute until failure.

Post time to comments!

Lots of love,

Dawn

Burn of the Day {BOD} 6/29/13

 

7 Rounds For Time:

7 Burpees {more info on burpees here!}

7 Squats

7 Sit-ups

Post time to comments!

Burn of the Day {BOD} 6/28/13

CrossFit posts their Workout of the Day {WOD} each day on their website...we're going to start posting our Burn of the Day {BOD} for all you lovely ladies! Do the BOD, and work your bod!

For Time:

25 Squats, 5 Push-ups

20 Squats, 10 Push-ups

15 Squats, 15 Push-ups

10 Squats, 20 Push-ups

5 Squats, 25 Push-ups

Squats: Thighs should drop past parallel. In other words, you should feel the back of the thighs touch the back of your calves.

Push-ups: Modify as needed. Hands can go against a wall, on a desk or chair, or on the floor for strict push-ups. You can also do push-ups on your knees instead.

Post your time to comments!