Another Super Simple But Effective Workout For You

My Best Workout and Plus a Special Fat Loss Smoothie Recipe
December 21, 2018

Hello, blog friends! I hope your Tuesday was awesome! Mine was productive. I spent the majority of my morning working at my part-time job and the afternoon doing some website development stuff.

Breakfast was pretty delicious. I toasted two whole wheat waffles and topped one with leftover mashed pumpkin and cinnamon and the other other with Barney Butter and put them together as a sandwich.


I have been trying to use the leftover pumpkin I had in my fridge, while trying to not use it the same way over and over again. I made pumpkin sprouted whole wheat pancakes, pumpkin oatmeal, and now the pumpkin waffle sandwich. I think this is my favorite. I love the mix of the pumpkin, cinnamon and Barney Butter. I highly recommend it.


Lunch was a black bean and reduced fat cheddar “quesadilla” using a whole wheat pita, topped with medium salsa.


Related: Super simple workout and delicious fat loss smoothie recipe- Click here


This evening at 5:30, I made my return to Crossfit after about a month off. Before the workout I had some cocoa almonds:


I took the month off because I wanted  focus on the running portion of my marathon training and the higher up I got in my milage the more I needed to cut back on Crossfit. I have to admit, I was a little nervous. Cardio-wise I am certainly in the best shape of my life, but I was worried that a lot of my upper body strength was gone since I hadn’t really worked my upper body in a month. I was also really excited to get back because I missed it SO MUCH! This workout was a tough one, but a really fun one too.

Warm up:

  • 30 jumping jacks
  • 20 air squats
  • 20 sit ups
  • 20 kettlebell swings (12 kg)
  • 10 push-ups (on my knees the ones on my toes are not happening. I will have to work back up to them)



8 minutes as many rounds as possible:

  • 10 kettlebell sumo deadlift high pulls (14 kg)
  • 10 ring rows
  • 10 pushups

I made it through 5 rounds and one addition set of sumo deadlift high pulls

2 minutes of rest 

8 minutes as many rounds as possible:

  • 10 Kettlebell swings (12 kg)
  • 5 on each side windmills (8 kg)
  • 20 Ab Mat sit ups

I made it through 3 rounds and one addition set of kettlebell swings

2 minutes of rest 

8 minutes as many rounds as possible:

  • 10 burpees
  • 10 ball slams (15-20 pounds)
  • 10 wall ball shots (14 pounds)

I made it through 3 rounds

2 minutes of rest 

8 minutes as many rounds as possible:

  • 30 jumps with the jump rope
  • 20 ab mat sit ups
  • 250 meter row

I made it through 2 rounds

It was a really hard workout, but I loved it because it kept my brain moving. The exercises changed so fast that you couldn’t focus on the fatigue. It was evident that I did lose some of my upper body strength in the few weeks I took off. But my endurance is soooo much better than it used to be. I might not be able to lift as much, but I can just keep moving through those workouts like never before. I am glad to be back, but I know I will be SORE tomorrow!


For dinner tonight Adam picked up some Thai takeout at Chow Thai Cafe. I got the spicy bamboo shoots and tofu stir fry with a side of steamed brown rice.


It was really good, but super spicy. At one point Adam asked why my face was so red. Um…because this is SPICY! HA! I have a bunch of leftovers, I look forward to having them later on this week


Dessert: dark chocolate with sea salt.


Well, I have got to get to bed and get some Z’s! I am going on a field trip tomorrow with a big group of seniors! Should be fun!!!

See you tomorrow! Night!

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