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AK (Ashley Kate) Whittaker's Blog – November 2014 Archive (22)

TRAINING/NUTRITION 11/30/14

TRAINING:

12:15PM BOKWA 45MIN 50% EFFORT

1:15PM GROUP CORE 65% EFFORT

3PM DEADLIFTS 205x5 185x5

60 BURPEES  40 SUITCASE DEADLIFTS WITH 55#db EACH HAND 20 BURPEE UPRIGHT ROWS 

NUTRITION: 

NOT HUNGRY MOST OF THE DAY UNTIL I GOT HOME FOR DINNER.  FIGURED OUT HOW TO MAKE MY OWN PALEO DEVILED EGGS!! OUT OF EGGS, VINEGAR, OLIVE OIL AND SOME SPICES!!!! SOOOOOO YUMMY!!!

YES, AN EXTRA SMALL CHEAT THIS WEEK :( ON MY WAY…

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Added by AK (Ashley Kate) Whittaker on November 30, 2014 at 9:23pm — 1 Comment

TRAINING/NUTRITION 11/29/14

TRAINING:

10:30AM

100 BURPEE RING PULL UPS

10X7 RING DIPS

3PM

200X5, 185X5 DEADLIFTS

MISC EXERCISES AT GYM, SQUATS AND TRX ROWS (I DID THEM AS CLOSE TO RING ROWS AS I COULD FIGURE OUT HOW) AND SOME PULL UP KNEE RAISES.

NUTRITION:

I REAAAAAAALLLLLYYY WANTED TO HAVE A CHEAT TODAY :( IT WAS A SUPER HARD DAY TO STAY RIGHT.  I NEED HOLIDAYS TO LAND ONLY ON SAT OR SUN LOL!! THEN THEY WILL COINCIDE WITH MY CHEAT DAY…

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Added by AK (Ashley Kate) Whittaker on November 29, 2014 at 11:16pm — 2 Comments

TRAINING/NUTRITION 11/28/14

TRAINING:

11AM 20 ROUNDS 5 DFS W/16KG AND 5 BURPEES

6PM 195X5   175X5 DL'S

RANDOM LIFTING IN THE SQUAT BOX, HACK SQUAT, LEG RAISES.  MAXED OUT SAFELY AT 185# BARBELL BACK SQUAT WITH 3 CLEAN REPS!! FEELING PRETTY STRONG NOW...........

NUTRITION: MOST OF WHAT I ATE TODAY WAS JUST TONIGHT.  106 CARBS TOTAL WITH 66G FIBER=40 NET CARBS.  IM GOOD WITH THAT! MIGHT EAT SOME MORE CHIA SEEDS BEFORE I HOT THE BED.......…

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Added by AK (Ashley Kate) Whittaker on November 28, 2014 at 11:07pm — 1 Comment

TRAINING/NUTRITION 11/27/14

TRAINING:

6.2 MILE JOG (TRAIL AND ROAD) 50MIN- 65-80% EFFORT THIS FELT AMAZING.  I HAVE MISSED RUNNING.

100 BURPEE SUITCASE DEADLIFT TO BICEP CURLS STARTED WITH 25# DB'S LADDER DOWN AND BACK UP TO 30#'S

NUTRITION:

STILL TOOK MY USUAL SUPPS AND DRANK PLENTY OF WATER BUT I AM NOT EVEN GOING TO TRY TO GO THERE TODAY.  I ATE: ALL. DAY. LONG. NO JOKE. I AM FULL SO FULL I CANNOT EVEN STAND MYSELF BUT HAD A GREAT HOLIDAY WITH FRIENDS/CHURCH FAMILY THAT MEANT THE…

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Added by AK (Ashley Kate) Whittaker on November 27, 2014 at 11:11pm — 2 Comments

TRAINING/NUTRITION 11/26/14

TRAINING:

5PM INSANITY 45MIN 55% EFFORT

7:15PM 190x5 175x5 DEADLIFTS   100 BURPEE WITH UPRIGHT ROWS 50# BARBELL

A FEW DIPS WITH A 35# PLATE STRAPPED TO ME, JUST FOR FUN I DID SOME WEIGHTED ROWS LADDER UP TO 120#!!!! A TOTALL PR FOR ME!!

 8:30PM INSANITY 25MIN 55% EFFORT

9:30PM PUSH UP CONTEST WITH A MARINE (YEAH, TOTAL TIE!! AFTER ALL I DID TODAY, I AM PLEASED!)

NUTRITION:

TOTALLY CHEATED AFTER ALL THAT TODAY LOL!! I…

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Added by AK (Ashley Kate) Whittaker on November 27, 2014 at 12:30am — No Comments

TRAINING/NUTRITION 11/25/14

TRAINING:

8:30AM GROUP CORE 25 MIN 55% EFFORT

9:30AM GROUP BLAST PRACTICE (CARDIO MOSTLY, SOME PLYOMETIRICS) 50MIN 65-70% EFFRORT

5:30PM TRX 20MIN 50% EFFORT

7:30PM DL'S 185X5, 170X5   100 BURPEE RING PULL UPS

NUTRITION:  OMG. I SOAKED CHIA SEEDS TONIGHT AND THEN MIXED THEM WITH SOME STEVIA AND HEATED THEM UP AND PUT A COUPLE TBSPNS OF ORGANIC CREAM, ON THEM......IT WAS LIKE EATING ICE CREAM.  NO JOKE SOOOOOOOOOOOOOOOOO GOOD.  I ONLY INTENDED TO EAT…

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Added by AK (Ashley Kate) Whittaker on November 25, 2014 at 11:05pm — 2 Comments

TRAINING/NUTRITION 11/24/14

TRAINING:

10:30AM  DL'S 180x5  165x5, ROLLS

INSANITY 5PM 60% EFFORT

NUTRITION:

JUST NOT FEELING LIKE EATING MUCH TONIGHT. DIDN'T HIT THE FIBER COUNT I LIKE, BUT CANNOT REALLY FIGURE OUT ANYTHING TO EAT- I ALREADY ATE BROCCOLLI AND WASNT SUPER KEEN ON IT TONIGHT :/…

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Added by AK (Ashley Kate) Whittaker on November 24, 2014 at 10:14pm — 1 Comment

TRAINING/NUTRITION 11/23/14

TRAINING:

LAST DAY OF GROUP BLAST TRAINING- A LITTLE MORE PHYSICALLY DEMANDING THEN YESTERDAY LOL!!!

NUTRITION:

HARDLY NEEDED TO EAT ANYTHING AT ALL TODAY- DID SPLURGE ON SOME ORGANIC HEAVY WHIPPING CREAM FOIR MY COFFEE DURING TRAINING TODAY.  THEN SCHEDULED CHEAT ICE CREAM/CANDY/CHINESE DINNER!!!! I AM................................COMA-TOS NOW..............…

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Added by AK (Ashley Kate) Whittaker on November 23, 2014 at 9:55pm — 1 Comment

TRAINING/NUTRITION 11/22/14

TRAINING:

BIG GROUP BLAST TRAINING TODAY.  HIGHLY ACTIVE ALL DAY.  

NUTRITION:

HAD CHICKEN AND ICE CREAM AFTER TRAINING SEMINAR ;)  …

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Added by AK (Ashley Kate) Whittaker on November 22, 2014 at 10:39pm — 1 Comment

TRAINING/NUTRITION 11/21/14

TRAINING:

I DID IT!! A REST(ISH) DAY.  JUST THE STUFF I DID TO SHOW CLIENTS WHAT TO DO!! A FEW HACK SQUATS, SMITHS, BURPEE BOX JUMP PULL UPS (JUST A FEW EXAMPLES).  I DID NOT DO BURPEES, NOTHING.  AND I THINK MY BODY WILL THANK ME AFTER TOMORROW LOL!

SO WHEN I WAS TRYING TO CARB BACK LOAD I COULD BARELY HIT 150G BUT THEN TODAY, NOT EVEN TRYING I HIT 120G WITHOUT REALIZING IT.... :/ I THINK A LOT OF IT WAS THE CHIA SEEDS AND COCONUT FLAKES BUT STILL!! SO WAS NOT…

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Added by AK (Ashley Kate) Whittaker on November 21, 2014 at 10:33pm — 2 Comments

TRAINING/NUTRITION 11/20/14

TRAINING:

8:30AM GROUP CORE 25MIN 60% EFFORT

9:30AM

SUPERSETS

6 DFS 16KG EACH SIDE

50FT LOADED LUNGES W/25# DB'S

50FTFRONT LEAPORD CRAWL

8 ROUNDS

7:30PM

100 BURPEE BOX JUMPS

75 STRICT HANGING LEG RAISES

4x8 LAT LUNGES 1 ROUND W/24KG 3 W/20KG

NUTRITION:  A LITTLE MORE SPORADIC THAN ID HAVE LIKED, BUT STILL A GOOD DAY.  I AM REALLY FULL. VERY THIRSTY LOL, AND STILL DID NOT EVEN HIT 150G CARBS ON…

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Added by AK (Ashley Kate) Whittaker on November 21, 2014 at 12:00am — 5 Comments

TRAINING/NUTRITION 11/19/14

TRAINING:

10:30 AM

100 BURPEE RING PULL UPS

10X6 RING DIPS

12-10-8-6-4-2 RING ROW PYRAMID

5PM

INSANITY 60% EFFORT

8:30PM

INSANITY 45% EFFORT

Added by AK (Ashley Kate) Whittaker on November 19, 2014 at 11:29pm — 2 Comments

TRAINING/NUTRITION 11/18/14

TRAINING:

10AM FOAM ROLLING

7:15PM

DL'S 210X3  190X5

100  BURPEE EXPLOSIONS

SO I WAS A LITTLE MORE FOCUSSED ON MY FIBER GRAMS TODAY AND TOTALLY LET MY CARBS GET A LITTLE OUT OF CONTROL......?? 140 - 42 FIBER IS 98 NET........ :/

Your Food Diary For:

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Added by AK (Ashley Kate) Whittaker on November 18, 2014 at 11:11pm — 3 Comments

TRAINING/NUTRITION 11/17/14

TRAINING:

10AM DEADLIFTS 205X5  185X5

YEAHHHHH THATS GETTING HEAVY NOW LOL!!!!

100  BURPEES 20 SUITCASE W/20KG 10 W/16KG

50 WITH JUST KB PUSHUP

20 W/"TUCK UPS"

5PM INSANITY 45MIN 50% EFFORT

7:30PM  UPPER BODY

10X5 PULL UPS

10X6 RING DIPS

10X7 RING ROWS

5MIN WORK CURL TO PRESSES (60SEC WORK 60 SEC REST) 1X20#DB'S 4X25#DB'S

NUTRITION:…

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Added by AK (Ashley Kate) Whittaker on November 17, 2014 at 10:48pm — 3 Comments

TRAINING/NUTRITION 11/16/14

TRAINING: 10:15AM

DL'S 200 X 5     185 X 5'

100 BURPEES

12:15 PM BOKWA 50% EFFORT 40MIN

1:15 PM GROUP CORE 25 MIN 50- 60% EFFORT

NUTRITION

REALLY FOUGHT CRAVINGS TODAY BUT FEEL PRETTY OKAY WITH THE DAY. 112 G CARBS TOTAL 38 FIBER SO 74 NET.

Your Food Diary For:

 …

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Added by AK (Ashley Kate) Whittaker on November 16, 2014 at 11:17pm — 3 Comments

11/15/14

10:30am

DL's 195X5    175X5

10 Round 12 swings 8 w/24kg 2w/16kg

100 Suitcase Deadlift Burpees

100ft loaded lunges 25#

5:30pm

a few fun split lunges on the smith Machine ;)

NUTRITION:…

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Added by AK (Ashley Kate) Whittaker on November 15, 2014 at 10:57pm — 2 Comments

Training/nutrition 11/14/14

TRAINING

10:30AM

20 ROUNDS ALTERNATING 5 PULL UPS AND 5 RING DIPS EMOM

3:15PM

100 BURPEES AND A FEW BICEP CURLS AND ROWS ;) 30MIN

NUTRITION:

TODAY WAS KINDA SUCKY. GOT STUCK IN THE SNOW, HAD NOTHING PACKED/PREPARED WITH ME, GOT SOME SALAMI AT WALMART- ATE IT ALL :( MADE ME FEEL SICK :(

Your Food Diary For:

 …

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Added by AK (Ashley Kate) Whittaker on November 14, 2014 at 10:45pm — 1 Comment

TRAINING/NUTRITION 11/13/14

TRAINING:

GROUP CORE 8:30AM 25MIN 60% EFFORT

9:30AM

DL'S 190x5   175x5

9 x 7 DFS 16KG

9x 6 STRICT HANGING LEG RAISES

^^^^SUPERSETS^^^^^

7:30PM

10 ROUNDS SWINGS 24KG 10RPM

100 BURPEES

NUTRITION:  I WAS SOOOOOO RAVENOUS TONIGHT I FELT LIKE I ATE MY WHOLE KITCHEN LOL!!! I LITERALLY ATE FOR AN HOUR!!…

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Added by AK (Ashley Kate) Whittaker on November 13, 2014 at 10:51pm — 1 Comment

TRAINING/NUTRITION 11/12/14

TRAINING:

10:15AM:

DL 185X5

170x5

100 BURPEE RING PULL UPS

10x7 RING ROWS

5PM

INSANITY 45MIN 60% EFFORT

8:30PM

INSANITY 32MIN 20% EFFORT (I WAS WORTHLESS BY THIS TIME TONIGHT :(  )

NUTRITION:

Your Food Diary For:

 …
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Added by AK (Ashley Kate) Whittaker on November 13, 2014 at 12:01am — 1 Comment

11/11/14 TRAINING/NUTRITION

TRAINING:

8:30AM GROUP CORE 25MIN 60% EFFORT

5PM 35 BURPEE BOX JUMP PULL UPS 85% EFFORT

7:30PM 65 BURPEE BOX JUMPS

5x8 GOBLET SQUATS 4 ROUNDS 62# BELL 1 ROUND 70# BELL (WHICH KG BELLS WERE THESE?)

4x8 LAT LUNGES 2 ROUNDS 20 KG 2 ROUNDS 24 KG

NUTRITION:…

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Added by AK (Ashley Kate) Whittaker on November 11, 2014 at 11:29pm — 2 Comments

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