Intense leg & booty HIT Circuit!

Lap 1 = run with med ball
Lap 2 = back pedal
Lap 3 = side shuffle on long sides
Lap 4 = fast run, almost sprint pace

Circuit 1:
20 Mtn. Climbers
20 Box step ups with leg kickback
20 jumping jacks
10 jump squats
Circuit 2:
20 one leg hip thrusts, 10/leg
20 bench hip thrusts
20 air squats
20 jump squats
Circuit 3:
20 stationary lunges holding a 25# plate 10/leg
20 stationary side lunges w/plate 10/leg
20 wall squats
10 jump squats
1min rest between rounds

Since it’s Tuesday, we finished class with our Tuesday night challenge for the month…burpee broad jumps for 60sec…count your reps and beat what you did last week!


Squats and Walk Outs video

Today was a happy day for me! I got approval to be off the weekend of the Texas State Powerlifting Championships on March 29th!! I sent off my entry forms and ordered a singlet, ha, never thought I’d ever wear a singlet. So I’m officially working towards an excellent first PL meet!

My gym has been and still is under some minor improvements. I haven’t been able to stick my training schedule as planned for the past week. We’re almost done in the gym so it’s at least usable!

I worked on squats and walk outs today. I decided my work set would be 185/3(3). Set 1 sucked. So many things wrong here. Set 2 was better but I’m seeing what I need to work on. This is why it’s so beneficial to record your lifts!

I totally dig doing walk outs!! The feeling of having that much weight on your shoulders is such a rush! I’ll end with a heavier set next time ;D

Enjoy the video, more to come!

Video! A snippet of this mornings boot camp

Today was legs and core and we did a lot of work!

Front Squats 3×20
Kettlebell Deadlifts 3×20
Split Stance Squats 3×10/leg

30sec of the following:
Side to Side fast-pace Squats
Band walks – a few steps to the right then left
Duck Walks
Repeated 3 times, resting for 30sec in between sets

25 Windshield Wipers
25/side Oblique Crunches
50 weighted Toe Touches w/10# plate
25 TRX Knee Tucks
50 Back Extensions
50 TRX Mountain Climbers
10/side 1/2 Turkish Get Ups
50 Supermans

1hr of Boot Camp, DONE!

Upper Body Workout – Feb 20th 2014 Boot Camp

All Upper body today!! We went through Circuit 1 and 2 once. This is a great partner workout and good for a 45min class.

Circuit 1
Partner Workout – 45sec then switch exercises for another 45sec
P1 – Small waves on the battle ropes
P2 – Steering Wheel w/plate
1min Jump rope
P1 – Alternating Push Ups on Medicine Ball
P2 – Laying Dumbbell Presses
1min Jump Rope
P1 – TRX Low Rows
P2 – Bent-Over Dumbbell Rows
1min Jump Rope
Core: Seated facing each other, one begins w/a medicine in hand, lay back to begin the sit up exercise and bring the ball overhead to tap the floor above your head, sit up and toss to your partner. Take turns going back and forth for 45sec
Core: Lay on your belly facing each other with arms reached out, one begins w/the ball in hand to throw the ball for your partner to catch and throw right back. This engages legs, glutes and back.
1min Jump Rope

Circuit 2
Partner Workout – 45sec then switch exercises for another 45sec
P1 – Swimmers on the Battle Rope
P2 – Military Presses w/Bodybar
1min Jump Rope
P1 – TRX Chest Press
P2 – Resistance Band Punch Outs (band around a pole)
1min Jump Rope
P1 – Single-Arm Row (Switch arms 1/2 ways in)
P2 – Seated Resistance Band Rows
1min Jump Rope
Seated Transverse Medicine Ball Throws to each other for 45sec in one direction then 45sec in the other
1min Jump Rope


Muay Thai Kicks – Pinnacle Training Center

Here’s a short clip of what I recorded from class last night at Pinnacle Training Center. The guys were wrapping up class when I began recording. They had already done over 100 kicks, you can see a lot of skin reddening.  This is where I teach boot camp classes, do personal training and train in Muay Thai. This is coach Elton’s night to teach. He’s evil.

Jan 16th 2014 Boot Camp Workout


Each station has 3 exercises that we spent 45sec on with a 10sec rest in between.
We had an active rest with a 1min jump rope in between stations.

Station 1: Battle Rope
Alternating Slams
Hard Slams
Alternating Small Waves

Station 2: Resistant Band
Band Rows
Asst. Pull Ups
Punch Outs (1’s & 2’s)

Station 3: TRX Strap
Bicep Curls
Tricep Extension
Chest Press

Station 4: Barbell
Grasping one end of the barbell with both hands swing the barbell from right hip up overhead to the left hip then back overhead to the right and repeat, side to side
Right Arm Presses
Left Arm Presses

Station 5: Tire
Right Side Sledge Hammering
Left Side Sledge Hammering
Burpees, Tire Jump on and off for the hop

Station 6: Heavy Bag
Right hand on bag, left on the floor, push ups
Left hand on bag, right on the floor, push ups
Pull heavy bag into your guard and punch out, 1’s & 2’s

Spartan Race – Texas!

I learned about Obstacle Course Racing (OCR) in 2011.  I had heard about a race that puts you through mud pits, rope climbs and crawling under barbed wire and I though “Whoa, how awesome would that be!” I had just missed the local Tough Mudder so the next OCR would be the Spartan Sprint.  Spartan offers 4 levels of obstacle courses; the Sprint (3+ miles/15+ obstacles), the Super (8+ miles/20+ obstacles), the Beast (12+ miles/25+ obstacles) and the Ultra Beast (26.2ish miles).

I checked out the Spartan website to see when the next race in my area would be.  It was May 2012 and I had a solid 12 weeks to train.  I got a team together with my crew from from Full Force Fitness (now Pinnacle Training Center).  We offered free Saturday morning Spartan race training classes to anyone who signed up for the race.  Training included lots of rope climbs, bear crawls & crab walks, push/pulling exercises, high box jump overs, pull ups and a lot of running.  I ran many miles on my own too.  My husband and I had gotten married early March and planned our honeymoon for early May.  We went to Vermont and spent our time hiking the Appalachian Mountains….perfect training conditions!

Race day was approaching and I started to do some research on what to wear and pack for the race.  I got some good tips but I knew I couldn’t be fully prepared and I just needed to run my race.  Here’s what I learned:

  • Our race was at Reveille Peak Ranch in Burnet TX.  My first learning experience was to schedule for an early start time.  Mid-May in Texas can be brutally hot, it reached the upper 90’s during our 12pm heat (“heat” is also the start of a race time).  Try to schedule your heat accordingly unless the weather doesn’t bother you!
  • Arrive as instructed.  Spartan has a structured check in system that provided a smooth and quick process on getting registered.
  • Plan to check in a bag.
  • Bringing friends and/or family for support is really great.  They can also take your pics and hold your phone or wallet while your race 😀
  • Pack:
  1. An extra bag to put your muddy wet clothes and shoes.
  2. A towel and any other toiletries for the shower after.
  3. A change of clothes and shoes.
  4. Cash for food & beverages.
  • Wear:
  1. Shoes that are well ventilated so that water can easily squish out.  The lighter the shoe, the better.  Inov8 makes perfect shoes for a race like this BUT are pretty expensive.  Plus, some locations will take your shoes, clean them up and give to charity.  So maybe pull out an old pair or buy cheap.
  2. Socks will not matter but think about wearing knee high sock that you can pull off as “just being cute” but can actually help prevent chaffing on your Achilles tendon area.  My last race left me with painful chaffing on the back of my heels.
  3. A sports bra alone or with a dry fit top.  Spandex type shorts or leggings.  Nothing baggy.  Braid your hair or pull it back.  A headband is great too.  Most guys just wore shorts.  Be as minimal as possible with your clothing.

The biggest tip would be to JUST HAVE FUN.  If you’re like me, all I could think about was finishing with the best time.  While I was still having fun doing it, I was also seeing people at a slower pace having just as much fun helping their buddies through obstacles and supporting each other to simply get through the race.

I’ve done the Spartan Sprint in Burnet Texas twice, 2012 & 2013.  This year, it’s been changed to the Spartan  Super and I’m ready for it!!

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1/7/14 Boot Camp!


I’m the stick figure queen! Ha!

Here’s what we did tonight:

Partner up and choose a station to start at.  Each station has 4 exercises.  We’ll spend 20sec on an exercise then rest for 10sec, move onto exercise 2, rest and so on. About 2min at each station.

Station 1:
Barbell Thrusters
Stiff-Leg DL
Split Lunge Squats w/Barbell
Same as above, switch stance

Station 2:
Tire Jumps
GHD on Tire
Back Extensions on Tire
Donkey Kicks in & out of tire w/hands on Tire

Station 3:
Battle Rope alternating one-arm slams
Partner jump ropes then switch
Battle Rope Burpees w/slam
Partner jump ropes then switch

Station 4:
Bent-Over DB Flys
DB High Pulls
Bent-Over DB Rows
Front Raises

Rest for 1min then repeat!

Finished off class with a ladder rep Push Up, up to 5 then back down to 1…burn, burn, burn.

Clench work, knees, elbow, sweeps…

Some drill work from the Pinnacle Training Center fight team…Chris gets the sweep from Tim in the video below and being a tall guy, he falls hard. Tim Kennedy & Chris Nauert, Yves E Edwards & Latoya “Black Mamba” Walker, Robert Negrete (my father-in-law) & Sean Cho,  Roland Rodriguez.

In this next video there’s more clench work, some elbows and lots of knees….Tim Kennedy & Roland Rodriguez, Chris Nauert & Latoya “Black Mamba” Walker, Sean Cho & Yves E Edwards.

I love training AND working here.

Boot Camp WOD 12/19/13

This was killer on the legs!

Box Squat 3×5 @75-80%
Walking Lunges 3×20 w/2 – 25#-40# KB’s
Sumo Squat 3×10 w/40# KB
Complete before moving on

Sled Backward Pull then Push w/45# 4x25m
Scorpion Push Ups 10reps
Back to Sled
Chin Ups 10reps
Back to Sled
Hip to Shoulder Snatch Pull (for shoulder work) w/barbell only 10reps
3 Rounds

It was cool but HUMID in Austin TX tonight! We got our sweat on 😀