I decided in June 2010 after watching the Tampa Classic Bodybuilding competition that I wanted to try to do a competition. I had always been athletic but also addicted to sweets and always trying to lose the last 10 pounds (especially after each of my kids).

Tuesday, November 30, 2010

Man Up

Warm up: 
20 swings 30#/20#, 20 jump squats, 20 push ups, 20 sit ups

Skill/focus:  DB Bench Press
Spend 10-15 mins finding your 5 rm

Workout:
5 db bench press
5 renegade rows ea
10 ring dips
10 expl push ups
10 dips
10 expl push ups
5 bench press
5 renegades
10 dips
10 expl push ups
10 dips
10 expl push ups
5 bench press
5 renegades
1 RFT
rest 2 mins

5 min plank hold. . . if you drop 10 burpees (all done at the end),
cannot stay down for more than 15 sec or you DNF!
Post bench weight and time

This one was more mental!  Good job everyone and a special shout out to Stephanie and the excellent gains she has made with us her first month.  Both her strength and endurance have dramatically improved along with about a 10 pound body fat loss thus far.  And she’s no quitter; rather than take a DNF she completed 70 burpees after the workout.  Way to gut it out Steph!

And a shout out to Rafael, 90 burpees!  No quitters here. . .

Monday, November 29, 2010

A Perfect 10

Warm up:  400 m run, 2 rds of:
10 pvc sdhp, 10 0hs, 10 push ups

Workout:
10 SDHP 75#/55#
10 OHS
10 toes to bar
10 pull ups
10 RFT

Saturday, November 27, 2010

ButterBall

Warm up:  400 m run, 25 walkout push ups

Workout:
Teams of 2
200 m walking lunges w/ ball 20#/14#
100 ball push ups
75 wall balls
50 ball box jumps
800 m run w/ ball
for time
While your partner works, you must hold a plate overhead 45#/25#
Each person does all the reps

Right on Sandy!

Sandy sure was barking for the right team, great game.  Persistence pays off.  Go Noles!

Friday, November 26, 2010

I Need to Be Punished

Warm Up:  400 m run; 2 rds of:
-10 wall balls 20#/14#
-10 push ups
-10 kte

Skill/focus:  SDHP

Workout:
21. 18. 15. 12. 9. 6. 3
sumo deadlift high pull 95#/65#
man makers 20-30#/10-15#
hollow rocks
for time

While the cat's away. . .

Well, the “cat” is away and enjoying herself.  Before “intelligently indulging” my CF family at least worked out which is more than I can say for my wonderful biological family. . .

I had a awesome Black Friday speed walking around the St. John’s Townscenter carrying heavy loads.  Ate a hearty breakfast of farm fresh eggs and bacon (brought from home), made due with a duck salad from Crispers for an enjoyable lunch with all my sisters-in-laws and neices and rounded out the day with leftover turkey (it was steroid infested but I’m hoping it won’t kill me), green beans, squash casserole, cranberries and yes, another slice of homemade pumpkin pie.  And, you would have been very proud of me for keeping quiet when I arrived home and saw my brothers-in-laws and nephews eating Krystal, McDonalds and Pizza Hut.  I only have so much control. . .

Thursday, November 25, 2010

Thanksgiving Day

R & R

The chefs

The carvers

The bets

Enjoy, give thanks and spend time with family and friends.  Eat and I give my blessing (not that you need it) to indulge in a few things you usually don’t.  You work hard, you workout hard and there are occasions when it is good to let go.  When you lead the lifestyle that we do, it will not kill you.

A blessed holiday to all. . .

Wednesday, November 24, 2010

Pumpkin Smash

Warm Up:  using pvc or a light bar:
-TMU:  deadlifts / HPC
 4 intervals
-TMU:  front squat / PP or PJ
 4 intervals

Workout:
15 deadlifts 135#/95#
12 hang power clean
9 front squat
6 push press or jerk
5 RFT

Finisher:  eat pumpkin pie

Great cookies Adam!

It ain’t Paleo, it’s not even Primal but it’s delicious.  Rarely do I stray. . .

This is my pumpkin pie that I have been making for 23 years since 1987.  Over the last several years I have replaced many of the ingredients with healthier versions.  I bake my own organic pumpkins and puree them, the canned milk has been replaced with coconut milk, all other ingredients are organic although  sugar is still sugar.  The crust:  I make my own and the “chef” in me is very torn with the “fitness coach” –I do use King Arthur organic white flour.  My pie crust is one of the few recipes in which I somewhat compromise my principles.  Ok, I confessed, I feel better.  I do not however use shortening (i.e. trans fats or partially hydrogenated plastic like gook — Crisco), I use lard, which I rendered myself from pastured pigs along with raw butter from grassfed cows.  Somehow I rationalize all this once or twice a year.    The whipped cream is raw and of course I whipped it myself.   The cookies that Adam brought were Paleo and delicious!  Thank you for sharing.  The “human” in me indulges on occasion and this is one of them.  So, those that attended the evening class I hope you enjoyed. . .

Happy Anniversary to Sandy and Max.  And a very Happy Birthday to Ricky!!

Tuesday, November 23, 2010

Go Deep

Warm up:  400 m run; 2 rds of 10 push ups, 10 lunges ea leg, 10 pull ups

Skill/focus:  Lunge
-1 x 5, 1 x3

Workout:
6-8 BB lunges per leg
AMRAP of weighted push ups C2G*
rest 45 s

and then. . .

45 s DB burpees 35#/25#
45s rest
45 s sit ups
45 s rest
4 rds for max reps
Post highest lunge weight used / push up wgt / max reps for score

*Push ups are chest to deck; no exceptions.  If you are unable to add weight, do  regular push ups.  If you are unable to do a regular push up, do a modified push up.  It is always a progression; start where you are at and build from there but ALWAYS use proper form, technique and range of motion. 

No stability

Ground yourself

The right shoes or none at all for that matter will make a huge difference in your lifting.  Shoes with a big clunky heel will force you to slide forward making it nearly impossible to keep the weight in your heels; they allow for very little to no transfer of power and make stability impossible.  You can buy a good pair of lifting shoes or even better yet–because you don’t have to change them out in workouts with running –wear vibrams, one of the good minimalist shoes on the market, old fashioned Chuck Taylors or go barefoot. 

BTW, those “other” shoes aren’t the best for running either

Reminder:  Our 9:00 am CF class will start Mon Nov 29th with Coach Danielle!  Encourage your friends to try our program–we have a Holiday Special for new members:  5 weeks of CF for only $100–spread the word!

Monday, November 22, 2010

Turkey Snatch

Warm up:  3 rds of 1 min jumprope / 1 min pvc pass thrus

Skill/focus:  Snatch
Spend about 10 minutes building up to your workload

Workout:                                                                                                  Adv version
4 db snatches ea arm 40-45#/25-30#        OR                          2 squat snatches 145#/85#
8 db push press                                                                                      4 push jerk
12 pull ups                                                                                                6 C2B pull ups
200 m run                                                                                                200 m run
6 RFT                                                                                                          8 RFT

Yours truly, Sarah, Coach Mel, Willie, Kelly, Misty, Luz

Congratulations once again to all our athletes that competed this weekend in the Tri Fitness Competition.  BTW that trophy belongs to Coach Mel who took home 2nd place overall in womens and Willie took home first place overall in the men’s division.

Sarah, Mel, Misty, Janet

Marla

And in yet another event  on the same side of the Bay–congratulations are in order to CF Jaguar athlete Shaina Sine who completed her first half marathon and more than achieved the goal she set for herself–I’d like to share this testimonial that made me realize I must also listen to the words I speak . . .

“My goal was sub 2:15 and I did 2:06.  Well, it’s done! I know you aren’t the most rabid fan of distance running 
but I wanted to  let you know two things: why I did it and how much the support of the  entire CF family meant to me.  A few years ago, when some friends were doing halves, I said, “I can’t do  that.” But the last year has taught me about the things I *can* do: I can  do a dead hang pull-up. I can do a dead lift. And I can throw up weights 
that make (a couple) boys jealous.  So I’ve started replacing the things I thought I couldn’t do with the  things I know I can. And I knew I had 13.1 miles in me. I pushed as hard  as I could, hit my goal, and left it all on the race course.”

“Over the next year, I hope to say I *can* do a muscle-up, a seven minute  mile and a handstand push-up. If I do, it’ll be with the support of my  fellow Beasts and She-beasts, you, Coaches Mel, Mike, Kevin and Danielle.
 I couldn’t do any of it alone. Thank you for teaching me that “can’t” doesn’t exist until you throw the plates on and at least try it.”

No doubt in my mind. . .

To see more pictures please visit our Gallery  http://jaguarfit.com/photo-gallery/?album=1&gallery=29

Saturday, November 20, 2010

Midevil Mile

Warm up:  10 box jumps, 15 wall balls, 20 swings 50#/30#, 15 ball slams, 10 box jumps

Workout:
400 m sprint
25 swings 70#/253
2oo m farmers carry 30-35#/20-25# db’s
200 m waiters carry
25 box jumps
200 m sprint
200 m walking lunges
25 burpees
400 m run w/ dynamax ball 20#/14#
for time

Congratulations to ALL the athletes that participated in the WTF Challenge this weekend.  Special acknowledgment to those athletes associated with CF Jaguar:  Coach Mel, Sarah, Willie, Misty, Janet, Marla, Luz and Kelly.  We are so proud of all of you!  Complete coverage to follow.