Repost from @fearbonerz There are two things I love about Crossfit: 1) It helps ladies become smokin’ hot 2) Sh*t, I forgot the second thing. I got distracted looking at this picture of @beastitlikebecca. Whatever. Enjoy the weekend. Go squat.
#fearbonerfriday #muscleup #sunsoutgunsout #MERICA #absonabsonabs #godblessAmerica #crossfit #crossfitchicks #beccaisreallystrong #ilikereallystrong #ilikebecca #likeagirl #strongisthenewblack #girlswhodocrossfit 💪✨ Tag your action shots with @girlswhodocrossfit for a chance to be featured!

How to Sunday. Step 1: stay up until midnight with dad watching Generation X. Step 2: wake up at seven and play with the dog until snagging a train to CrossFit. Step 3: Catch up with the gang, get reminded by Coach T it’s picture day because you’ll look 100% more jacked after this workout. WOD until it hurts, stay talking until the next class starts their workout. Step 4: Grocery shopping, make eggs, roasted pinenut hummus with pepperoni, plus fresh coffee. Step 5: second WOD, introduce mom to Tegan and Sara, spot dad for his 160 bench PR in the basement. Soon to be the later steps: Farmer’s market, tree decorating, boot shopping, Interstellar. And lots of Christmas music!

Warm-Up

  • 3 rounds: 15 Sit-Ups, 10 Jumping Alternating Lunges for height, 10 Yoga Push-Ups (Push-Up + Left Plank + Push-Up + Right Plank= 1 rep), 100 m Run

Descending Ladder (18:53)

  • 50-40-30-20-10 Push-Ups
  • 5-4-3-2-1 Rope Climbs
  • The first set of fifty was the worst. We tried to stagger in groups of 3 to share the four ropes, and it was just a mess. My work to rest ratio was probably 3:1, ha, since I had to wait for two people usually to go before climbing up myself. The J hook was pretty good today, except my leggings were a little thin for the job. I noticed the more you flex your feet, the better your grip is. 

5 rounds: (11:48) 

  • 5 L-Pull-Ups
  • 10 Dumbbell Snatches (25 lb DB)
  • 10 Pistols
  • Pistols became rough after the first forty. I had to no rep myself a few times for a foot that grazed the ground. But I’m happy I squeezed a second WOD in considering the first wasn’t too cardiovascularly taxing. Muscular failure, maybe. But this was just a burner.

Have a lovely Sunday!

On the eleventh day of "Fitmas" Frosty gave to me...

45 jumping jacks

15 squats

45 crunches

12 push ups

15 squats

35 butt lifts from floor (lying down and raising hips)

20 jumping jacks

12 push ups

15 sec plank hold

15 crunches

… 11 PIPERS PIPING

…10 lords a leaping

… 9 ladies dancing

…8 maids a milking

…7 swans a swimming

… 6 geese a laying

…5 golden rings

…4 calling birds

… 3 french hens

… 2 turtle doves 

… and a partridge in a pear tree!!

The end is near and Christmas is right around the corner!! Hang in there! Stay motivated in the holiday spirit!!

**Checkout my actual fitness blog jea-ntefit especially after the New Year for new workouts as I will not be posting anymore fitness stuff on my regular blog.  Making resolutions stick!**

Merry Christmas and Happy Exercising!

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