Archive for back

Workout Weekend!

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What a wonderful weekend it has been! As always, I’m excited to start the week and get things done, but I have no complaints about the weekend I had!

Valentine’s Day

My lovely boyfriend surprised me with flowers and a sweet little date night. We went to the beach and watched the sunset and then got some chinese takeout and watched a movie. I got through about 10 minutes of said movie before passing out and sleeping for the next 12 hours. I can’t tell you the last time I slept that much! Clearly, I was exhausted.

Saturday

I got up on Saturday and headed to CrossFit High Voltage in Burbank for the World’s Best Boot Camp Platoon 002’s graduation. I LOVE being a part of this company! The energy was amazing and there was once again, a 100% success rate for everyone in Platoon 002. So inspiring!!

Before their graduation, I got to spend some time in front of the camera demonstrating proper form for push ups and squats. I’m not going to lie, I LOVE being in front of the camera teaching about something I’m so passionate about.

wbbc002_graduation_squat

wbbc002_graduation_squat3

Afterwards, Charlie and I headed to the gym to do this workout:

workout 2.15.14

(We used 18 lb medicine balls, a 24 inch box, and a 16kg kettlebell.)

Hello back!

Hello back!

Charlie!

Charlie!

Sunday

I spent Sunday being pretty lazy, yet also being productive. I grabbed a coffee and got some work done at the gym, and then headed to my boss’s house to get some work done there. I spent the rest of the afternoon just hanging out, getting rid of some old clothes, cleaning, and planning for the week.

I don’t have President’s Day off like everyone else (I don’t really ever get days off it seems!!), so I’ll be out and about working away tomorrow.

Do you have President’s Day off? 

If so, what are you doing? Make me jealous! 😉

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Work Hard Play Hard

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Wowza I’m exhausted today!!

Yesterday was a looooong day. It started with a Back Workout at the gym:

Wide Grip Lat Pulldowns

Close Grip Seated Row

T-Rope

One Arm Row

I kept it simple, since this was my second back workout of the week. Monday’s back workout was mediocre at best, so I wanted to hit it again. I feel redeemed 🙂

I ran a few errands and got my TRUCK WASHED(this happens 2-3 times per year, so it’s kind of a big event ;-)) and then headed to Pinnacle Peak to RUN the mountain. This was my first time ever running it, but a trainer at my gym was going and invited me. It was actually much easier than I thought, but still a great cardio workout. There was some downhill running, which I don’t really condone since it can be really hard on your knees, but I made sure to use my feet as shock absorbers as much as possible. My knees feel fine, so I think I did okay. I worked and closed the gym last night and pretty much passed out as soon as I got home.

Boot camp

Today’s boot camp was tough. We warmed up with 3 sets of: 5 bleachers, squats on the way down, “plyometrics”(I use that term loosely because although some of the things we do are plyos, some of them aren’t i.e. pushups, dips, etc. ) in between and then a run through(you run up and down each set of stairs and then around the bleachers.) We did this 3 times and THEN hit the track for the rest of the boot camp. Tough stuff, but I feel awesome now.

Worky work

I’m not at work at the supplement store all day. I’m working 9-5 today, 12-6 tomorrow at the gym, then opening the gym at 4am on Monday. I can’t wait to take a nap Monday afternoon. Wednesday I’m heading out with my roommate to LA(she’s moving!! :-() and then flying from there to San Francisco for the weekend. Working hard so I can play hard 🙂

Have a great weekend!

Posted in back, boot camp, Play Hard, Plyometrics, Uncategorized, Vacation, Work Hard, Workout

Day 98 – Ambition

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Ambition has always been one of my best qualities. I want something? I go for it. No questions asked. It might be a little naive of me, or too much confidence, or a combination, but there are no obstacles that seem “too big” for me. If I told myself I wanted to be president, in my head, I would actually believe that I could. Even though that is seriously SO far fetched(and i really have no desire to be president) it is just how I am.

Well today my ambition paid off. I don’t want to reveal too much until everything is finalized, but I promise you will get a full re-cap once it is.(Most likely Friday evening.)
Anyways, today has been another great day! My mood has been stellar, which always makes this a whole lot easier.
The workout:

Steve(my awesome boxing instructor) was out of town last week=no boxing =sad Lizzy 🙁

He is back this week though and that is how I started off my day!!
After the sweat-fest, it was time for back and biceps. Tuesdays and Thursdays can be daunting to me mentally. I wake up and realize i have an hour of boxing, another hour of strength training and at least 30 minutes of cardio ..all in a row. The best way to get through it is to focus on one thing at a time. If i am boxing, i focus on that, and if my mind starts to think about cardio or strength training, i ZAP those thoughts. Focus on the moment.

So my back and biceps workout today was KILLER. I could feel my lats like crazy today with every movement. I went way heavy today and did some drop sets. My favorite!! Here’s the workout

4 sets of jumping pull ups(jump up, do a negative down)-wide grip and close grip
Close grip lat pulldowns with low cable rows
Straight arm pulldowns with cable hammer curls
One arm rows with EZ bar curls
I was going to do bicep curls with DB’s as well, but my biceps were absolutely dead. Close grip really gets the bi’s and i was doing big drop sets with the EZ bar, which brought my little guns to failure.

I finished that workout and headed over to the cardio room and just did 30 minutes on the Arc Trainer. I had it at level 10 so still a good workout, but for me, the elliptical and arc trainer are more of a “relaxed” cardio session. I don’t mean that it is easy, cuz it definitely gets my heart rate going and has me sweatin!… but compared to a HIIT or incline walking or stair stepper it is.

Afterwards I STRETCHED..yay for 100 day challenge!!

I am also going to do another half hour of cardio with my friend tonight because she is really wanting to get back in shape and I have nothing better to do 🙂 I’m keeping it light though. Might throw in some abs as well..
Eats for today:
M1: 1 egg, 1c. egg whites, 2TBSP AB(i will most likely be cutting out the AB in the morning, i just don’t like how i feel during my workouts with all that fat..im sure it will find itself in me later in the day though :))
M2: 5 oz. chicken, 1/4 avocado, asparagus, 1 red bell pepper
M3: Salad made with mixed greens, a can of no salt added tuna, 1/2 roma tomato, and 1/2 TBSP coconut oil and 2 TBSP AB
M4: 5 oz. chicken, broccoli and cauliflower, 1TBSP AB
M5: 1c. spinach, 1 c. egg whites, 1 red bell pepper, 2 TBSP fresh salsa, 125 g. blueberries, a few strawberries

I added in that fruit at the last minute because I knew I would be burning it off at the gym tonight and also because I had a taste for it. I am working on going with what I want, while sticking to a contest diet. It seems to keep me less insane. I have gotten a lot of e-mails about my fat intake, and I just have recently found out how much better I do with less carbs and more fats. I am still experimenting, but it has been doing wonders so far.
^^^^See what i mean about staying organized?? LOL I just have to go with the flow. It’s how I do everything in life and it works for me. Having a plan works for me, but straying from it is kind of in the plan, I guess.

Well I think that is it. I will be back tomorrow!
Posted in ambition, back, biceps