Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Did it with 65lbs and dips on the rings with a band under my knees to assist, I should have done 80lbs for a killer workout cause the clean part was too easy and this was my first time trying the dips on rings with a band to assist allot harder than jumping dips but that was the hardest really works the pecs and tris, time was
8:something i might try it again tonight with heavier, im not satisfied with what weight I used.

Yesterday

DID a CFE partially!

ROW 250 then rest amount of time takes to row 250
ROW 500 then rest amount of time takes to row 500
ROW 750 then rest amount of time takes to row 750 ( id did 700)

Its 3 rounds of this but I only did too and with 10lbs vest im eventually gonna do 3 but by the time im done round 2 my heart feels like its gonna throw up lol.. but high intensity was the point, im starting to like CFE more because HIIT training is too still burn while your resting, im defenitly noticing a difference and as for my eating well, i know i can journal it all and hold myself accountable for my mistakes, and as embarrased as i am i joined Weight watchers and started going to the meeting because im that type of person that need something to push me and basically i have someone weighing me once a week on a digital scale, and i use there method of journaling everything to a T even a bite of Brookes nuggets or a lick of this and that so im trying to eat the way i use too more often and cleaner but not depriving myself and if i mess up[ i jump right back on track.This past monday was my first weigh in and lost 2.8lbs and its all up to me i just needed to know i have to face this person who is gonna weigh me. The struggle is trying to maintain my muscle while loosing fat so im allot higher in protein.

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

did it with 65Lbs
17:something seconds forgot what it was

50

Yesterday well its sad to say I did a 1 hour latin dance class that kicked my butt, was a whole lot of core work.

Today I was firm about not doing the 50 and whe i walked in the gym today i felt i had to, so i just started it without timing but i think i did really good, obviously a few subs cause of my shoulders.

Instead of
knee to elbow did knee ups

push press did bench with 45lbs ( was a smoker)
burpees did push ups
double unders did 100 jump rope

For time:
50 Box jump, 24 inch box i did 20 inch box i think
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball ( did 10 lbs ball_
50 Burpees
50 Double unders

yesterday I did BS
5x3 135,155,165,175,180

evening CFE with Melissa, i was trying to encourage her to do it and she did, and i was the one sucking while she rowed away with no effort, LOL good thing I can use my shoulder as an excuse lol, if time permits i will be trying to add CFE daily, i keep going back and forth about getting a rower, i would sell my elliptical for it, i like to use my elliptical sometimes but i just dont think it give me that much of a good workout only if I'm going long.

More Work

Took today off because ive been wiped out from working with Michelle on her yard for a few hours non stop, unfortunatly i got too much sun from that even with sunscreen on i feel so burned in my face,did allot of wheel barel trips filling the stones from the car to the yard and added some shrugs in there, felt great and im actually sore from that, had a great nap todaym the kind where you melt in the couch, i can wait for Michelle's next big idea, everything is doable.

Yard work!

Today was a rest day and i still planned to workout but plans changed and tehn Michelle had another project in mind so I helped and it was some good old landscaping work of over a few hours so that counts for me!