Cross Fit Workouts!!! The Ladies

The Ladies:

Amanda

9-7-5 rep rounds for time:

Muscle-Ups

Squat Snatch (135 lbs)

*Angie*

For time complete all reps of each exercise 

before moving to the next:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Annie

50-40-30-20 and 10 rep rounds for time:

Double-unders

Sit-ups

*Barbara*

5 rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

*Chelsea*

Each min on the min for 30 min:

5 Pull-ups

10 Push-ups

15 Squats

Cindy

20 min. AMPRAP of:

5 Pull-ups

10 Push-ups

15 Squats

*Diane*

21-15-9 reps, for time:

Deadlift 225 lbs

Handstand push-ups

*Elizabeth*

21-15-9 reps, for time:

Clean 135 lbs

Ring Dips

Eva

5 Rounds for time:

Run 800 meters

2 pood KB swing, 30 reps

30 pullups

*Fran*

21-15-9 reps, for time:

Thruster 95 lbs

Pull-ups

Grace

30 reps for time:

Clean and Jerk 135 lbs

Helen

3 rounds for time:

400 meter run

1.5 pood Kettlebell swing x 21

Pull-ups 12 reps

Isabel

30 reps for time:

Snatch 135 pounds

Jackie

For time:

1000 meter row

Thruster 45 lbs (50 reps)

Pull-ups (30 reps)

Karen

For time:

Wall-ball 150 shots - 20 lbs

Kelly

5 Rounds for time:

Run 400 meters

30 box jump, 24 inch box

30 Wall ball shots, 20 lbs ball

Linda

10,9,8,7,6,5,4,3,2,1 rep rounds for time:

Deadlift: 1½ Body Weight

Bench Press: Body Weight

Cleans: ¾ Body Weight

Lynne

5 rounds for max reps.

Bodyweight bench press 

pullups

Mary

20 min. AMPRAP of:

5 Handstand push-ups

10 1-legged squats

15 Pull-ups

Nancy

5 Rounds for time:

400 meter run

Overhead squat 95 lbs, 15 Reps

Nasty Girls

3 rounds for time of:

50 Squats

7 Muscle-ups

135 lb Hang power cleans, 10 reps

Nicole

As many rounds as possible in 20

minutes. Note number of pull-ups

completed for each round.

Run 400 meters

Max rep Pull-upsT

Working out, modification to cross fit.

Working out puts me in an incredible mood. I LOVE running, but I needed a cross train type of work out that I can do at home. I am pushed for time with school, teaching, and life. Gym's are so expensive and crossfit gym's are 3 times more. I have listed some that I do, and so can any person. This is 5 days, squeeeez them in!! All workouts can be modified :) (which I hope you increase in miles and times)


**NOTE: EACH DAY DRINK 30 Oz of WATER :) To get all of this water down in a day, I keep a water bottle on my desk at work. By 5:00, it has to be gone! This keeps me from eating the office's supply of M&M's

Day 1- Heart Attack

1 mile run, water break, 4 mins of a continuous rotation of the following: squats, mt. Climbers, jumping jacks, and knee highs. Take a ten second break in between each one and leaves 20 seconds of the routine.
This workout keeps your heart pumping!!! CALORIE BURNER

Day 2- Buns of Steel

1.5 mile run (try going longer if you can), water break, 50, that's right 50 of the following:


Squats, Mt. Climbers, Reverse Dips (on a kitchen chair), Lunges, Side Lunges, Push Ups, Crunches (modify them by different styles to work other areas). DONE!! You are sure to feel this in your booty tomorrow!!

Day 3- Bust it

3 MILES :) Get it done. Run a new route. Try at a new park or different neighborhood. Keeps you in good spirit not to look at the same scenery. And it is SAFE, change up your runs so nobody is watching.


Water break and BUST IT!! Double up on day 2 to 100 reps!!


Don't worry, take more water breaks if needed. 

Day 4- REST, Eat healthy, STRETCH and drink WATER

Rest is good every now and then, but the next workout you're going to hate.
Good Meal for Recovery: 
Breakfast- Egg Whites, Turkey Sausage, Apple
Lunch- Organic PB&J on whole wheat bread, banana, and raw carrots
Dinner- Baked chicken breast with a light seasoning with broccoli  
Snacks- Granola and honey 

Day 5- Torure :) Not really

Run 100 Meters, 10 Lunges, 100 Meters, 10 Squats, 100 Meters, 50 Crunches, 100 Meters, 20 Push ups, run a mile TIMES IT BY 3

Tomorrow, a full list of cross fit workouts :)

Tips for Teaching

Have you ever wanted something so bad, that you just are itching for it to happen? I have. It has been a long journey, but I have made it. I am going to begin my first year as a teacher in about 20 days. I am nervous, scared, excited, and ready for an adventure. I have just began to blog, but I have found many key tools to help me through getting my classroom ready. The best advice I have is listed below: 

1.  Ask for help. I have found that is I am stuck on a lesson, or just confused in general I always ask my colleagues for help!!!!  

2.  Remember that teaching is hard. Classroom management, lunch time, bus duty, washing hands, bathroom breaks, and many other activities have to be added into the daily schedule. None of these are in a handbook for you to learn, but you have to find the fit that is right for you. All of these daily routines are just the beginnings of teaching children healthy skills for the home life, others do not see as necessary. 
3.  Don't compare yourself to others.  Teaching is from the heart and not from a book. You are your own individual, so SHINE BRIGHT in your classroom for your students! 

4.  Don't beat yourself up if things don't go as planned.  Yes, children will laugh at you, and you will mess up. OOPS, go with it as if it was always planned that way. 
5.  Be flexible.  Your classroom is ever- changing. Go with it. 

Chevron, going bold!!

How I made a blah wall turn BAM!! 

I took a simple cork board and starred by painting white lines on it in a chevron print. No they are not straight or perfect. But, if you insist, find a ruler.

I then taped off the lines with painters tape. I was careful to look at points to make sure they are straight. Make sure it is secure on the board, so the other paint doesn't get under it.   

       

Paint over the tape with a different color.

After the paint has dried, peel off the tape slowly. And waaaa la new board and fun style :-)

I have a large wall, so I added other pictures and my awards around it to balance it all out. 

A little bit about me :)

A little about myself: 

God, my family, and all of my crazy/ level headed/ and quirky friends complete my life

Straws make ANY drink taste better

Working out calms the soul

Art Therapy is the Life of ME

GEORGIA BULLDAWGS
Running!!

....and Teaching (They always say us teachers are the worst ;) 

This is me, Anna Kat (I have been recently renamed from an old boss and it stuck!!) My blogs is a walking electronic book of my life. I wish that I could compare myself to one person. BUT, I can't. I have tried. So here it goes: 

1. I am a true believer in education for children, so I compare myself to Sally Ride. She was a teacher not afraid of even outer space. Her goals were set high and far above any other person in the world. She truly is an inspiration. 

2. Chelsea Handler: Pretty much my life as a comedy. 

 

3. Last and not least: My 10 best friends:

CB, Cold Beer, Chelsie Brock. This is my Best Friend. Separated by distance but never by friendship.

Sarah 

My Partner in Crime

Laugh all you want, but we dressed like this on purpose. 

Snow Flake

 No caption needed on this one. We drink, drank, drunk

My Number one brother, Alan. An inspiration to all my life goals. 

BOOMSAUCE, yeah, we like each other :)

My Daddy, My Heat, My Soul, and the one who has no dancing or singing skills.

Classy, perfect, and two beautiful friends: Hester and Kaitlin 
I swear they are sisters form two cities 300 miles away.

  

My Super Hero and a phone call away MK

The one and only Butler. She is the only one who truly understands my 8 AM text messages on game Day. Yes, I do not to text that early any other day, but football season is my exception.