Thursday, May 30, 2013

HIIT & Hoodrat Music

Run 1/2 mile
10 Squats
10 Push Ups
10 Burpees
10 V Ups
Run 1/2 mile

"Chronicles of a Fallen Love" 
Bloody Beetroots & Greta Svabo Bech

"Love is Darkness"
Sander van Doorn & Carol Lee

"Thing Called Love"
Above & Beyond feat. Richard Bedford

Thursday, May 23, 2013

HIIT & Hoodrat Music

1 minute of Jump Rope
30 seconds of Rest
1 minute of Squats
30 seconds of Rest
1 minute of Jump Rope
30 seconds of Rest
1 minute of Push Ups
30 seconds of Rest
1 minute of Jump Rope
30 seconds of Rest
1 minute of Plank
30 seconds of Rest
Repeat 5 times

"Get Lucky" Daft Punk feat. Pharrell

"Sun & Moon" Above & Beyond feat. Richard Bedford

"Easy" Mat Zo & Porter Robinson

"Take Me" Tiesto & Kyler England

"Clarity" Zedd & Foxes

Friday, May 17, 2013

HIIT & Hoodrat Music

Run 1/4 Mile
20 Squats
15 Pushups
10 Pullups
Rest for 1 minute
Repeat 4 times

"Rattle" Bingo Players & 2 Chainz

"Wild for the Night" A$AP Rocky feat. Skillrex

"Switch Up" Big Sean feat. Common

"I Feel Good" 2 Chainz

Friday, May 10, 2013

June Workouts


Push Press 5x5

Standing Dumbbell Press 4x10

Lateral Raises 4x20
5 partial reps at bottom
5 full reps
5 partial reps at top
5 full reps

Dumbbell Lateral Raises 4x12, 10, 10, 8

Dumbbell Front Raise 4x12, 10, 10, 8

Horizontal Shrugs 4x10


Box Jumps 5x5
Step Ups 5x5

Box Squats 5x5
Full Extension Squats 5x5

Top ½ Deadlifts 5x5
Deadlifts Off of a Box 5x5

Sumo Squats 4x10


500 meter row

Pullups 4x10

Underhand Close Grip Pulldowns 4x10, 8, 8, 6
Wide Grip Pulldowns 4xFailure

1 Arm Rows 4x10, 8, 8, 6

Seated Cable Rows 4x12

Chest & Shoulders

Bench Press 5x5

Dumbbell Incline Press 4x12, 10, 8, 6
Dumbbell Upright Row 4xAMRAP with same weight as Presses

Dumbbell Press 4x8, 8, 6, 4
Dumbbell Arnold Press 4x8, 8, 6, 4

Pushups 3xFailure


Barbell Curls 5x5

EZ Bar Curls 4x28
7 partial reps at bottom
7 full reps
7 partial reps at top
7 full reps
Lying EZ Bar Extensions 4x10

Dumbbell Seated Curls 4x12
Overhead Dumbbell Extensions 4x10

Dumbbell Hammer Curls 4x12
Dips 4xFailure

Thursday, May 9, 2013

HIIT & Hoodrat Music

5 Push Press
5 Squats
5 Bench Press
5 Deadlifts
1 Minute Rest
Repeat 5 times

"Go Get It" T.I.
"The Learning" Mobb Deep
"Til I Collapse" Eminem feat. Nate Dogg
"99 Problems" Jay-Z

Wednesday, May 8, 2013


A couple of months ago,
 I said I was done talking about Crossfit.  
Well, I lied. 

1. It is expensive.  Why charge an outrageous amount of money for workouts and space that is inferior to a "globo" gym? If you can contract all 3 forms of hepatitis somewhere, it is not elite.

2. Anyone who tries to trademark their workouts is an asshole. You did not create calisthenics, running, gymnastics, or weightlifting.

3. To be a Crossfit certified "coach", all you have to do is spend $1200 for a weekend seminar where someone teaches you how to do Olympic or "Oly" lifts with shitty form.  If all of your certifications are from Crossfit HQ, you are not a well rounded personal trainer and cannot advertise yourself as such.

4. They create their own pretentious language by abbreviating every word they use. A gym is a place you go to exercise, not a box.

5. Prescribing or RXing (another stupid ass abbreviation commonly used) weight is stupid.Your goal should be to lift as heavy as possible within the set and rep range prescribed while maintaining proper form, NOT to just throw weight around to the feed your ego because your mom didn't hug you enough as a child.

6. Doing timed Olympic lifts is dangerous and encourages bad form.

7. Paleo. A caveman in Africa would not eat the same foods that a caveman in Asia would eat even though they were living at the same time.  That is just common sense. But, if you have limited your carb intake and sworn off sugar, you wouldn't have any sense because you are brain dead.

8. The goal of Crossfit is to be good at Crossfit.

9. When I have asked several Crossfitters why the "WODs" are so inconsistent, their responses have always been something to the extent of "to be ready for anything". Crossfitters evidently moonlight as doomsday preppers.

10. Crossfitters are so damn cocky and that is rich coming from a girl who competes in bedazzled bikinis!  If people who do Crossfit can stop talking bragging about doing Crossfit, they might tolerable but that will never happen... until they pop their Achilles by doing high rep box jumps.

For more reasons, check out my buddy's Facebook page,!

Thursday, May 2, 2013

HIIT & Hoodrat Music

20 seconds of Squats
10 seconds of Rest
20 seconds of Pushups
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest
Complete 10 times

"I Could Be The One" Avicii & Nicky Romero
"Feel This Moment" Pitbull feat. Christina Aguilera
"Glorious" Cascada
"Rest of My Life" David Guetta, Ludacris, & Usher
"We'll Be Coming Back" Calvin Harris & Example