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! 

Burn of the Day 7/16/13

Good morning! I used my barbell for the overhead squats. If you don't have a barbell, you can use any weights...a kettlebell, dumbbell, son, or daughter! Be creative! Or you can do squats without the added weight. Post time to comments!

Workout courtesy of www.crossfit.com

Image courtesy of www.crossfitbattlefield.com

Burn of the Day 7/15/13

3 Rounds

15 Hang Power Cleans {65, 45, or 25 lbs}

15 Burpees

Workout courtesy of www.crossfitmom.com

Image courtesy of catalyst-strong.com

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 7.4.13

Happy Independence Day!

7.44 mile run (7:53 pace) 

(One round using 20 lb. kettlebell):

*15  box jumps

*30 deep squats 

*15 push ups 

*25 KB swings w/ deep squat 

*25 punch swings r arm

*25 punch swings L arm 

*15 KB squats w/over the head press

*25 over the head KB swings with squat 

*15 box jumps 

*20  KB squats with over the head press

Burn of the Day 7.3.13

Get your sweat on!

 I have/had (still going strong today) been so busy, overwhelmed, and a little stressed out today. I ALMOST didn't workout today because of my busy day. I am so glad I MADE time to do this. This entire workout took less than 90 minutes.

I'm feeling much better now. Remember, working out is cheaper than therapy! 

Post your times!  

*6 miles on treadmill (7:50 pace) 

*120 sit-ups tossing 10lb. medicine ball

*Seated Row (10x3 reps with 85 lbs.)

*Row (10x3 reps with 90lbs)

*(1 round)

Using 20 lb. KB: 

15 box jumps (20 inch)

15 push ups (not girly)

25 KB swings w/deep squat

30 squats (no KB) 

25 punch swings L arm

25 punch swings R arm

15 deep squats w/high KB press

25 over the head swings with deep squat 

20 burpees

Burn of the Day 7-2-13

Power through it! Take a rest as needed! Drink plenty of water. 

6 mile run on treadmill or on trail

120 sit-ups with 10lb ball

25 V Ups

10 box jumps 

50 KB snatches (25 Right, 25 left)

25 push-ups

50 KB swings

20 Burpees

10  box jumps 

50 KB Clean & Press (25 right, 25 left)

50 mountain climbers

75 deep squats