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Believe it or not, I thought about signing up for this this year. I quickly decided however that because I dont have enough crossfit experience or rather haven't been consistent in following the WODS...

I've used the same post workout protocol for a few years. So long as I meet my macros for post workout meal, I take some protein powder, mix in water and pour over some kids cereal. The fancy post...

Best of luck to all chosen! Go kick ass!

Great coverage AS ALWAYS Rx! Loved it!

I'm jumping in.


Stats:

Age - 31
Height - 5' 8"
Weight - 158.6lbs
Chest - 36"
Arms - 14"

I've been out of the loop on RX for a while and decided tonight to come check things out and see what's new, only to see this! Its a SIGN I tell ya! I am hoping to get pics in tomorrow am stat! I...

Looking GREAT girlie!!! Head down, and rock it out till show day! YOU GOT THIS! I've totally loved watching your journey, your positivity and your thirst for being the best at what you do! Love it!
...

Got some quick vids of parts of my leg workout on Saturday.


http://www.youtube.com/watch?v=kOU4dYOaubQ&context=C4026590ADvjVQa1PpcFPU 4tlWLDm_VYe6oYIcsnM5sVjNoBQb60k=

After some rough leg...

what show was this you did in the USA Lada? I am not even trying to figure out the placings as it will never make sense to me, no matter the organization. I think you did look great and your whole...

Yea, the nut butters are my weakness! I love chocolate and will do some damage with it but when it comes to nut butters, absolutely NO CONTROL...lol!



Well I have taken the rest and rehab...

I may not have been posting but I've been popping in. Those hacks look uncomfortable but I'm sure you'll soon figure it out. I will certainly be staying for your prep. You've certainly been working...

COngrats on JOTM foxie roxie!! Well deserved!

I swore i was reading my own story! lolol. I'm so with you there tankygirl! Welcome to Rx! I have also hit that bump where business is up and time for myself is in the crapper! But the good thing is...

Well I have not been doing any crunches etc and the only thing i've demonstrated is a plank. I have physio 3x per week for 4 weeks so we will see how it fares afterwards. Strained abdominal muscles...

7/2/12


Cardio - TRX class 30 minutes


8/2/12


I have not done any super heavy squatting for a bit and so I did for Wednesday's session and it left me sorer than i've been in ages! So of...

^^^^^THIS IS JUST THE DEVIL AND HIS MIGNONS really!!! Had this done on my shoulder when I had bicep tendonitis and holy hell I saw God a couple times PLUS it left me bruised pretty badly, I HATE...

I'm SHOCKED it took you THIS long to get over here dude! lol!

Can't see the vids because they are blocked at work so i will definitely check them out when I get home tonight. I really just took note of the cardio, you do 120 minutes all at once or that is split...

So far i'm loving it Lada. No crazy cravings, energy levels are high and the stomach bloat and discomfort all gone! I'm even loving the no hassle preparation for my meals too, just meat, veggies and...

Thanks Katt! I have been hesitant about keto in the past but for the sake of getting this stomach down i'm willing to give it a go. Besides not having the pressure of a 'competition' date won't make...

I'm all good and better now. But my Mon - Thurs are outright PACKED I am unable to get a workout in. :( So for now I'm going to have to use my Friday's and Sundays as lifting days and my classes for...

add natty peanut butter and a bit of unsweetened almond milk and you'll be lucky if you don't eat the darn container with just how good this is! Even without putting it in the freezer its amazingly...

If you want it bad enough you'll find a way...

You exhibit that every time...gotta love it! Workouts looking intense AS USUAL Suz! Quick question, I notice for your arm workouts you work tri's...

yep...refeed was clearly gooood! I can sooo feel ya on the refeed preggers belly! Do you find after having high gi carbs on a refeed to have water (and u crave it cause of how thirsty you get) you...

How did i miss this earlier today???!!! CONGRATS GIRL ON JOTM!

DWL!! KrisLyn you are cracking me up! But I can commiserate with the shorts on backwards thing. 2 weeks ago I wore my blouse to work wrong sided (inside out) and didn't notice until my bf pointed out...

Before i got a foam roller I used the pvc pipe and holy bejeesus that huuuurt in so many ways its amazing!!! But I could never use it properly because it was always 'slipping' and i was on carpet. I...

Dang girl that's quite a bit there! How did those shoulders feel after all that??!



Yea crowded gyms can be quite the hassle especially for us bb types that prefer the quieter times to freely...

That I am Katt! I guess I just really NEEDED 2 days of sleep. Felt back to normal by Sunday, so I hit up the gym before my refeed.

29/1/12
So i felt well enough to get a workout in yesterday....

Keep plugging along Katt! You've been consistent and doing all things to the letter so just be a bit more patient. the mindf$#@ happens to us all especially when things aren't moving fast enough. But...

I used to love these too but couldn't bring my elbows as far up as I'd have liked because the shoulders would hurt. I would however bring them as low as I could, usually just below mid-thigh.

Do...

You may find the article below helpful. There is a difference between the 2 and they both have their place.

http://www.t-nation.com/free_online_article/most_recent/the_cheat_meal_manifesto&cr=

As usual Sunny, WO's are looking super INTENSE! You cram so much in so little time its amazing, even without all your toys! lololol!

Cheat looks good and i'm not surprised you can outeat your...

Its because of your grip right? My grip was suffering even on doing lighter stuff so I started working on it with one of those hand grip things (a couple reps each hand morning and evening) and...

Ahhhh THAT explains why i was having issues! I was wrapping the youtube tags around the url instead of what you suggested. Thx Suzanne.

Ok hopefully I got this right now. Here is the vid I did of...

Oh gawd...that massage looked painful....he sure looked like he was putting EVERYTHING into 'digging'. I hope you've had some relief since then.

18/1/12
W2: Biceps/Calves/Hams/Quads


EZ Bar Cable: #60/65/70 x15-10-6 (31rp)
Push press calf: #115 x20 20 20 ss
Seated Calf: #80 x15-15 ss (20 sec rest)
DB SLDL: 70's x12 10 10 ss
Leg...

Hey Girl! Glad to see you back! And looking good you are! workouts are looking solid! You've made nice progress so keep pushing it hard!

Gotta say I love the vids Suzanne! Continues to motivate me to push hard and kill each workout.
That's cool what Chase's coworker did with your pics and vid, really cool!

Had a great upper workout last night and it wiped me the f$#@ out!

W1: Mon 16/1/12 - Chest/Shoulders/Triceps/Back W/Back T

Dbell Incline Press: 60'ss x 12-6-4 (22 rp)
Broomstick stretch x...

So to give an update

Jan 6 - 13, 2012

W3: Fri 6/1/12

I decided to do skip the track due a buggy right knee. Iced and did some foam/ball rolling which helped some.

W1: Mon 9/1/12

OMG!!! Definitely looking rockstar FABUUULOUS!!! And with 15 weeks to go??? I am excited to see how it will all come together!

Girl you wipe me out with your workouts!!! Totally WICKED stuff happening in here SunnyD, hitting PR's and all! You go girl! Your know you inspire many with all you have on your plate! Keep killing...

Girl, I've been MIA for a bit but I see you are certainly TEARING.IT.UP! Looking good in here!

Its been a super busy week and I can hardly find time to scratch my head much less get in here to journal! Despite not updating I've been working my butt off in the gym, cardio/teaching/client...