I am 24 years old, grew up in Greenville, South Carolina. City girl but of course I have an extremely thick accent! I am in the Army, stationed at Ft Campbell, KY. Very independent and outgoing, always chasing after what I want. I am a crossfit maniac and hope to always be. Last but not least I have everything in life I could want and then some, so overall I am a pretty happy person! ;)
16 Mar 11

Just a lil bit

30 minute run on treadmill

then….

200 leg spreaders (on leg magic)

15 Mar 11

800M death sprints

800M sprints (1/2 mile)

1. 3:42

2. 3:33

3. 3:25

4: 3:25

Shoulders:

DB lateral front raises- 10, 10, 10

DB lateral side raises- 10, 10, 10

DB up right rows- 10, 10, 10

Barbell shoulder press- 10, 10, 10

then later…..

Ankle weighted: (each leg)

hip extensions- 20, 20, 20

mull kicks- 20, 20, 20

fire hydrates- 20, 20, 20

11 Mar 11

SealFit training

Warm up:

1 mile run, 3 rounds of: 5 pull ups, 10 dips, 15 air squats

Strength: Front squats 8-8-6-6-3-3 (65, 65, 75, 75, 80, 80)

Stamina: 4 rounds, not timed of:

3 Front squats (85lbx2, 95lbx2), 10x weighted sit ups (elevated w/ 20lb DB)

Work capacity: 3 rounds, max reps for 2 min @ each station, 1 min rest between rounds-

KB swings 35lb- 40, 40, 38

Box jumps- 40, 50, 52 (last two I did step ups)

DB thrusters- (20lb) 21, 25, 25

then, 1 mile run

11 Mar 11

Intervals

Friday company PT

1 mile run at 75%

2 x .50 mile sprints

4 x 400M sprints

total: 3 miles

09 Mar 11

Deadlifts

AM:

30 minute run on treadmill

then PM…..

4 rounds for time of:

7 muscle ups or 21 pull ups and 21 dips

Deadlifts (125lb)- 15 reps

Walking lunges- 30 steps

=22:52

09 Mar 11

Hump day

AM:

20 minute run on treadmill

then PM WOD:

15 min on stair stepper

2,000M row

4 rounds of:

Barbell complex:

deadlift, up right row, squat clean, push press, back squat/ burpee- 6x

HAM complex (hip stretch)- 6x

then….

4 rounds of:

ankles to bar- 10

15 seconds of jumping lunges

03 Mar 11

Cav country

4.88 mile run down at Cav Country. (38:55)

02 Mar 11

Hump day

AM Workout:

2 mile run

Ab mat crunches- 15, 15, 15, 15, 15

Ab mat oblique crunches- 10, 10, 10, 10, 10 (each side)

Afternoon WOD:

3 rounds for time of:

400M run

9 pull ups

15 thrusters (65lbs)

=16:49

then….

2,000M row

01 Mar 11

Early morning

30 minute run

then later….

1 mile warm up

3 rounds for time of:

20 Sumo deadlift high pulls (65lbs)

20 dips

20 push ups

=16:23

ABS:

Cable Crunches- 15, 15, 15, 15, 15

Cable oblique crunches- 10, 10, 10, 10, 10 (each side)

28 Feb 11

Another rainy day

1 mile warm up run

then…..

3 rounds of:

20 pull ups

30 push ups

40 sit ups

50 squats

=5:23, 5:15, 6:18