Crunchy Green Health Nut

Warm up .25 tredmill 5 back extensions 5 inch worms 5 back extensions 5 Spider-Man crawls Skill/strength 3 rounds 10 Mountain climbers WOD Death by Burpees EMOM -Each minute on the minute Increase # of Burpees by 1 rep     Example:  1rst rnd 1 Burpee in 1 minute                      2nd rnd 2 Burpees in 1 minute                      3rd rnd  3 Burpees in 1 minute                       4th rnd 4 Burpees in 1 minute                       And so on......                       -Do back extensions until last team mate standing. I was the last standing so I did not do back extensions.  I did 12 one minute rounds, 12 Burpees in my last round for a total of 78 Burpees. Cashout 50 Hip Bridges

Weight Loss Program Progress Update As many of you know I signed up to do the Weigh Loss Program over at Superior Healthcare of Woodstock at the end of May. I have been following the Whole30 way of eating by only consuming veggies, meats, fruits, and nuts/seeds. No sugars (unless they're naturally occurring ie: in a serving of fruit), no sweeteners, no dairy, no legumes, no grains, no artificial stuff, no alcohol. So far I have stuck to the diet and have been attending the Superior Healthcare Boot camp at the Bodyplex .  The results have been fantastic! If you are just starting out, I encourage you to stick with it. Yes it is a bit difficult at the beginning to change your way of eating and get into a workout routine, but it CAN be done and if you do, you WILL see results. My initial weigh in on 5/29/13 ---- Weigh in on 10/24/13 Chest:.............. 36      ...................33 1/4 Waist: ..............38 1/4 ..................30 1...

Friday Nov 1st  On Ramp Bootcamp Warm Up 5 min on treadmill at 5% incline 2 min rest 3 min Max Step ups (my personal score 82 Step ups) WOD 2 Rounds, 2 min each station Round 1 - My personal score : 40 Wallballs (10#), 50 Sit ups, 6 Jingle Jangle Round 2- My personal score: 42 Wall balls, 52 Sit ups, 5 Jingle Jangle

Tuesday - July 30 Warm  Up .25 mile run 3 sets: 15 Back Extensions 10 Push ups 10 Situps WOD 10 rounds- 15 min cap 10 Kettle Bell Swings 25/10lbs 10 BoxJumps/Stepups My personal time for the WOD was 8:59  Extra workout: 60 Bicycle crunches.

July 10  Warm up    10 Body Weight Squats 10 Walking Knee hugs 50m skip   WOD   This was a great workout. We did 150 Stepups with 2 Burpees Every Minute On the Minute (EMOM) My time was 8:01.   After the workout we did  5 sets of 5 pullups.   July 11 Warm Up    10 Flash Pushups 10 Pass Throughs 10 Reverse Pass Throughs   WOD On this particular workout I did Rx2 with 10 Bench Dips instead of 20. I did a total of 4 reps in 20 mins. 20 mins AMRAP 10 / 20 Bench Dips 20 Sit ups 200m Run (.17) tredmill Mobility Tricep Pull Cobra Stretch

July 8 clinic baseline assessment  Warm up 400m- .25 treadmill  20 Back Extensions 10 push-ups  5 inchworms Baseline 10 min. AMRAP (as many repetitions as possible) 5 push-ups 10 sit ups 15 air squats I was able to finish 5 reps plus 5 more push-ups and 10 more sit ups. That's 30 push-ups, 60 sit ups and 75 air squats. July 9 I'm feeling this workout, OMG the arm haulers was intense! Warm up 400m- .25 treadmill  20 Back extensions 10 Flash push-ups  10 Supermans 10 Pass Throughs WOD 5 rounds for time (my time was 13:40) 50m Farmers carry 45/25# ( I did 25 lbs in each hand) 50 Arm Haulers  Cardio .50 on treadmill