Saturday, October 4, 2014


Warm up:
Row 500 m

1st workout:
5 rounds
50 double unders 
30 weighted sit ups (8lb ball)
20 kettle bell swings (12k)

Cool down:
Row 500 m


Warm up: row 500

1st workout:
5 rounds
5 cleans at 55lbs
5 pistols 

2nd workout:
5 rounds
Row 200 meters
10 push-ups 
3 strict pull-ups 

3rd workout 
2 floor length over head lunges with 20 lbs

Cool down:
Row 500 m

Friday, September 26, 2014


Warm up: row 500 m

5 rounds
10 kettle bell cleans (12k)
Down and back lunges w/15lb each hand
10 burpees

Cool: row 500 meters

Tuesday, September 23, 2014


Warm up: row 500 m

Workout 1:
Deadlifts (95lbs)
Goblin squats (12k)
Pistol squats

Workout 2:
Box step ups with 15lb in each hand

Cool down:
Row 500 m

Wednesday, September 10, 2014


Warm up:
Row 500 meters (2:20 pace)

2 sets
5 inchworms
10 lunges

5 rounds
10 Kettlebell swings (12k)
10 Burpees
20 situps

Cool Down:
Jog 10 min, slow pace

Tuesday, September 9, 2014



5 rounds
Two 12.5 weights
8-10 Dumbbell lunges (foot on bench)
8-10  Toes to bar


Monday, September 8, 2014

First Day

Today was my first day at my new gym. After 2.5 years at a crossfit gym, I found myself feeling really out of place. The whole room was so quiet! I am used to one big room with loud music and everyone saying "Hey Fiona!" when I walk in the door. I am not going to lie, I will miss that.

I walked around and looked at all the complex weight machines in the new gym, wishing for the simple barbell, kettlebell and free weights I am used to. I found the kettlebells and decided to do a workout I made up:

500 row (2:05 pace)

12 lb kettlebell
Goblin Squats
Kettlebell cleans

Cool Down:
500 row (2:40 pace)

Everyone in the whole gym looked at me like I had 3 heads. I saw FIVE people reading books on the elliptical. I mean, if you can read an actual book, you are not working out. I am glad people are moving, but why not use your time wisely? Here I was grunting and running around, oy. It will be a transition. But I LOVED doing my own thing and running my own workout. I have missed that part. And I destroyed my quads. So all in all it was a good day.