My Birthday Surprise Workout

26 minutes for 26 reps

A whole bunch of crazy exercises including burpees. While wearing a tiara and sash, then.. getting sprayed by baby duck!!!

Happy Birthday to Me! 

day 28 food log

breakfast 7:00am
salmon, egg, broccoli, asparagus
1 tbsp almond butter
coffee

Snack 9:30am
carrots and almond milk coffee

Lunch 11:30am
chicken, cabbage, broccoli
1 tbsp almond butter
tea

Dinner 4:00pm
turkey mince, cabbage, brussel sprouts
pumpkin seeds

Dinner 9:30pm
turbot, egg, broccoli, cabbage
strawberry with 1 tbsp almond butter
green tea

day 28 workout log

5 rounds for time:
10 power snatch @ 65 lbs
30 box jumps @ 20inches

time: 12:02

day 27 food log

breakfast 7:30am
salmon, egg, broccoli
strawberry with 1 tbsp almond butter
coffee (roll up the rim.. no winner)

Snack 11:00am
almond milk coffee

Lunch 1:00pm
turkey mince, broccoli, asparagus, brussel sprouts
tea

Dinner 5:00pm
chicken, cabbage, asparagus, broccoli & carrots
pumpkin seeds

Dinner 9:00pm
chicken & pork, egg, asparagus, cabbage
grape with almond butter
green tea

day 27 workout log.. so far

3 x 5 back squat @ 85lbs

21-15-9
65lb front squat
chest to bar pull ups (black band)

Time: 8:21

10 x 200m sprints
resting 10-20 seconds in between

abdominals: 3 x 10 toes to bar
incline bench: 20-15-10-5

day 26 food log

breakfast 7:00am
salmon, egg, broccoli
1 tbsp almond butter blueberries
coffee

Lunch 12:00pm
turkey mince, broccoli, carrots

Snack 1:30pm
egg and turkey, carrots
coffee

Dinner 6:00pm
thair green chicken curry with sticky rice
glass of white wine

9:30pm
1 tbsp almond butter
green tea

day 27 workout

5 rounds for time

100 double unders
25 burpees

3 minutes rest in between each round

Time: 30:02

3 x 15 GHD sit ups
ab ripper x routine

20 mintues light jog/walk on treadmill
deep stretching

day 26 food log

breakfast 8:00am
salmon, egg, broccolli
strawberries with 1 tbsp almond butter
coffee

Lunch 12:30pm
chicken, cabbage, broccoli
1 tbsp almond butter
coffee

Dinner 5:00pm
homemade turkey chilli
1 tbsp almond butter

Dinner 9:00pm
salmon, egg, broccoli & cauliflower
pumpkin seeds
green tea

day 26 workout log

Helen
3 rounds for time
400 meter run
21 kettle ball swings 1 pood
12 pull ups

Time: 11:31

hot yoga class 7:00-8:00pm

day 25 food log

breakfast 6:30am
salmon, egg, broccoli
strawberry and 1 tbsp almond butter
coffee

Snack 10:30am
coffee
bowl of mince turkey

Lunch 1:30pm
chicken, cabbage, broccoli
coffee

Dinner 8:30pm
sushi night with the girls and blowfish in toronto.. YUM
salmon & tuna rolls, sashimi, edamame beans

day 25 workout

DAY OFF FROM TRAINING!!

so... i did active recovery:
15 minutes walking on treadmill
stretching

ab ripper x routine.... couldn't help myself

day 24 food log

breakfast 7:00am
salmon, egg, broccoli
blueberries and 1 tbsp almond butter
coffee

Snack 9:30am
whey protein, carrots, pumpkin seeds
coffee

Lunch 1:00pm
chicken, cabbage and broccoli
1 tbsp almond butter

Dinner 7:00pm
turkey mince burger in a portebello mushroom
broccoli and side salad
glass of wine

Dinner 9:30pm
blueberries and almonds in almond milk with almond butter and coconut
green tea

day 24 workout log

and i thought yesterday was hard...

2 x 1 mile run, rest 10 minutes in between
first mile time: 5:10
second mile time: 5:17

amost puked! then.....

6 rounds of
snatch 6 reps @ 75 pounds
200 meter row

yup, feel like ive been kicked 100 times. thank god it is friday girls night with a glass of wine!
         

Day 23 food log

breakfast 6:30am
turkey mince, egg, broccoli
1 tbsp almond butter 2 strawberry
coffee

Snack 9:30am
coffee, almonds and pumpkin seeds

Lunch 11:30am
mince turkey, broccoli and cabbage

Snack 2:30pm
carrots, coffee

Dinner 4:30pm
turkey mince, cabbage, broccoli
1 tbsp almond butter
green tea

Dinner  9:00pm
salmon, egg, cabbage with broccoli
1 tbsp almond butter with strawberry
green tea

day 24 workout.. KILLER

tabata treadmill
20 seconds on 10 seconds rest
@ 12% incline
speed 9.5mph

(nearly died).. then to make it better...

10,9,8,7,6,5,4,3,2,1 Deadlifts at 125pds
10,9,8,7,6,5,4,3,2,1 Chest press at 65pds
10,9,8,7,6,5,4,3,2,1 Cleans at 55pds

Then.. MASSAGE!!!


followed by Spin class this evening.

day 23 food log

breakfast 7:00 am
turkey mince, egg, broccoli
1 tbsp almond butter 2 strawberries
coffee

Snack 9:30am
coffee, carrots and chicken

Lunch 11:45am
chicken, cabbage, broccoli
1 tbsp almond butter
coffee

Dinner 5:00pm
chicken, cabbage, broccoli
pumpkin seeds

Second dinner 9:00pm
prawns, boc choy, egg
1 tbsp almond butter
green tea

day 23 workout

5 mile Run @ 85% RPE

Time: 36:02

ab ripper x
yoga stretching

Day 22 food log

Breakfast 7:00am
turkey mince, egg, broccoli, cauliflower
1 tbsp almond butter with 1 tbsp of blueberries
coffee

Lunch 12:30pm
turkey mince, broccoli, carrots, cauliflower
1 tbsp almond butter
tea

1:30pm
almond milk latte

5:00pm
carrots, tea

8:00pm
olive and bacchino restaurant for valentines...
glass of wine
chicken with mushrooms and green beans

9:30pm
green tea
2 tbsp almond butter

Day 22 workout log

7 rounds for time: Unbroken:
7 hang squat cleans @ 65lbs
7 hand stand push ups

Time: 11:28
side note: Failed lift on set 5 rep 7 and set 7 rep 7

day 21 food log

breakfast 7:00am
salmon, boiled egg, broccoli
1 tbsp almond butter, 1 tbsp blueberries
coffee

Snack 10:00am
carrots, ham, coffee

Lunch 1:00pm
chicken, cabbage, broccoli
1 tbsp almond butter
tea

First Dinner 4:30pm
veal, brussel sprouts, broccoli cabbage
pumpkin seeds and almonds

Second Dinner 9:30pm
boiled egg, slice chicken, broccoli & cauliflower
1 tbsp almond butter with 1 tbsp blueberries
green tea

Day 21 Workout

Speed Work
Treadmill too slow.. wouldnt go any quicker!
5 x 400m rest 30 seconds
12.0km

double under practise

Deadlifts 8 x 1 @165

rest 10 minutes

Front Squat @ 90lbs
5 on the minute for 5 minutes

3 x 15 GHD
ab ripper x

day 20 food log

breakfast 7:00am
salmon, egg, broccoli rasberry & 1 tbsp almond butter
coffee

Snack 10:00am
carrots, egg and ham

Lunch 1:30am
ground turkey, cabbage and brussel sprouts
coffee
pumpkin seeds

Dinner 6:00pm
beef, broccoli, sweet potato

Second Dinner 9:00pm
chicken, cabbage, broccoli
1 tbsp almond butter
green tea

day 20 workout log

grace workout
30 clean and jerks @ 95lbs
time: 9:28

Day 19 food log

Breakfast 6:30am
salmon, egg, broccoli, asparagus
1 tbsp almond butter
coffee

Lunch 12:00pm
turkey, cabbage, brussel sprouts
salmon
coffee
1 tbsp almond butter

Snack 4:00pm
ham, carrots, egg and almonds
green tea

Dinner 7:00pm
chicken, cabbage, broccoli
1 tbsp almond butter
tea

Snack 9:00pm
chicken, green tea

day 19 workout

4 x 800 meters
ran in 2:20
rest 30 seconds


yoga stretching 3 hours

Day 18 Food Log

Breakfast 7:00am
salmon, egg, broccoli, asparagus
almond butter & coffee

10:30am snack
ham, egg & carrots
coffee

Lunch 1:00pm
chicken, cabbage, cauliflower
1 tbsp almond butter
tea

Dinner 7:30pm
thai chicken curry with sticky rice
glass of wine

9:30pm
bowl of rasberries with almond milk, almonds, coconut and almond butter
green tea

Workout day 18

Diane Workout
21-15-9
Deadlift @ 135
hand stand push ups (used band for assistance)

Time: 7:12

Toe's to bar 2 x 8
GHD sit ups x 15
Ab Ripper X routine

Day 17 food log

Breakfast 7:00am
boiled egg, salmon, asparagus, broccoli
rasberries with 1 tbsp almond butter
coffee

Lunch 11:00am
tilapia, cabbbage, brussel sprouts and cauliflower
1 tbsp almond butter
coffee

Snack 3:00pm
salmon, carrots, pumpkin seeds/almonds
tea

Dinner 6:00pm
lean turkey, cabbage, cauliflower, brussel sprouts

Second dinner 9:00pm
salmon, egg, asparagus, cauliflower
rasperries with 1 tbsp almond butter
green tea

day 17 workout log

Rower
3 rounds
45 sec on / 45 sec rest
1:30 on / 1:30 rest
3:00 on / 3:00 rest

Set 1: 1489 meters
set 2: 1562 meters
set 3: 1604 meters


Spin class in the evening.

Day 16 food log

Breakfast 7:00am
egg, salmon, broccoli, asparagus
rasberries and 1tbsp almond butter
coffee

Lunch 11:30am
chicken, cabbage,  brussel sprouts
1 tbsp almond butter
tea

First Dinner 4:00pm
tilapia, cabbage, cauliflower
boiled egg
pumpkin seeds and almonds

Second dinner 8:30pm
salmon, cabbage, brussel sprouts, asparagus
green tea

Day 17 Workout Log

Rower:
3 rounds:
45 sec on / 45 sec rest
1:30 on / 1:30 rest
3:00 on / 3:00 rest

15 minutes recovery

10 Minutes Cindy
5 Pull ups
10 press ups
15 air squats

9 completed rounds.

Day 16 Food Log

Breakfast 7:00am
salmon, egg, broccoli and asparagus
rasberries 1 tbsp almond butter
coffee

Whey Protein 10:00am

Lunch 12:00pm
chicken, cabbage, brussel sprouts
1 tbsp almond butter
tea

Dinner 5:00pm
mince beef, cabbage, broccoli and cauliflower
almonds and pumpkin seeds

Second dinner 8:00pm
chicken, small bit of salmon, broccoli, cabbage & asparagus
1tbsp of almond butter
tea

Day 16 Workout Log

10 x 200m sprints on ever 90 seconds
keeping speed each set!!

Back Extensions 10 x 2 on every minute with 35 pound KB

Ring plank crunches 5 x 10

5 KIPPING PULL-UPS UN ASSISTED!!!!

Ab ripper x routine (25)

Yoga stretches

day 14 food log

Breakfast 7:30am
salmon, egg, broccoli, asparagus
raspberries and almond butter
coffee

Lunch 11:30am
lean ground turkey, cabbage and broccoli
coffee

Snack 3:00pm
carrots, salmon

Dinner 5:00pm
chicken, cabbage and carrots

Second dinner 9:00pm
ground beef burger and broccoli, cabbage
pumpkin seeds and green tea

Day 15 workout log

Recovery Day
skipping, double under work

3 x 15
GHD sit ups
12kg kettle ball swings
press ups
pull ups

Day 14 food log

Breakfast 7:00am
salmon, egg, broccoli, asparagus
rasberries with 1 tbsp almond butter

Snack 10:00am
whey protein
chicken and carrots

Lunch 1:00pm
lean turkey mince
cabbage and cauliflower
coffee

Snack 3:00pm
almonds and pumpkin seeds

Dinner 5:00pm
stack of ribs
broccoli and cauliflower
1 tbsp almond butter

Day 14 Workout Log

3 x 800m sprint on 2:30
first set: 2:17
second set 2:29
third set...death don't remember time but didnt fall off treadmill!!!


The Bear
5 rounds, 7 sets rest 3-5 minutes between rounds
UNBROKEN! adding 5 pounds each set!
1 power clean, 1 front squat, 1 press, 1 back squat, 1 press

Yoga stretching class

Day 13 Food Log

Breakfast 7:00am
salmon, egg, broccoli & asparagus 1 tbsp almond butter
coffee

Snack 10:00am
whey protein

Lunch 12:00pm
chicken, cabbage and cauliflower
1 tbsp almond butter coffee

Snack 4:00pm
egg, carrots & salmon
green tea

Dinner 7:00pm
chicken, cabbage, broccoli with almonds

8:30pm snack
lean turkey mince and 1 tbsp almond butter
tea

day 13 workout

Press 5,5,5 @ 60lbs
Push Press 3, 3, 3 @ 70lbs
Push Jerk 1, 1, 1 @ 85lbs

Strict Chin ups UNASSISTED!!!
5, 5, 5, 3, 3, 1, 1

Ab ripper X routine

3 hours of yoga

day 12 food log

breakfast: 7:00am
salmon, egg, broccoli and asparagus
1tbsp almond butter

10:30am after run
whey protein
egg, carrots and coffee


1:00pm Lunch
salmon, cabbage, cauliflower

3:30pm
chicken and raw cauliflower, carrots

6:30pm
girls night at nandos:
chicken, salad and mix vegetables

9:30pm
almond milk ice-cream, blueberries, and almond butter
green tea

Day 12 Workout

10 km at 80% 5m time trial pace
Time: 50:31

Day 11 Food Log

Breakfast 7:00pm
salmon, x2 turkey meat balls, broccoli and egg
1 tbsp of almond butter
coffee

Training session
10:45 Whey Protein

12:00pm Lunch
salmon, 1/2 egg, cabbage and cauliflower
covered in ketchup and hot sauce
1 tbsp almond butter

3:00pm coffee and almonds

6:00pm first dinner
chicken, 1/2 egg, cabbage, broccoli and cauliflower
covered in hot sauce and ketchup

9:00pm second dinner
turkey mince, cabbage, broccoli and cauliflower once again in hot sauce
green tea

Day 11 Workout

KELLY WOD

5 rounds for time: 30:42

400m Run
30 wall balls
30 box jumps

FILTHY! thats all im saying!

7:00pm teach spin. wish me luck as cant feel my legs.

Day 10 Food Log

Breakfast 7:00am
egg, salmon, broccoli and 1 tbsp almond butter
coffee

sprint work @ 8:00

9:00am small snack of salmon and almond milk

Workout at Cross Fit
10:30 Whey Protein

12:30pm Lunch
salmon, egg, broccoli and cauliflower
coffee

3:00pm snack
almond & pumpkin seeds

6:00pm first dinner
lean turkey mince, and cauliflower and broccoli
green tea

9:30pm second dinner
salmon, cauliflower, broccoli
1 tbsp of almond butter
green tea

Day 10 Workout

10 x 200 meters on  2 minutes
31-34 seconds pace

7 rounds for time:
3 snatches
10 pull ups (assisted with black band)

Time: 9:14