Category Archives: bodyrockTV

todays workout

ok so today i did “hot body on me” workout from,I did this as a warmup and my set was 50/10 for 12 rnds

Next i went on to do my own burpee challenge; it went like this

every 3 min (i had my gym boss timer set to go off every 3 minutes) and no matter where i was in the following workout, i would perform 15 burpees with tricep pushups. for ex. if i was at 33 out of the 50 pushups i was doing, i would stop at 33 when the beeper buzzed and then do 15 burpee/tricep pushups, then when completed, i would hit “start” on timer again for another 3min and continue on with my pushups and go down my list. so the list is…

1. 50 squats with sumo leg lifts (sandbag)

2. 50 standard pushups

3.50 switch lunges (25 each side)

4.100 crab dance

5.150 mountain climbers

6.50 side to side bicycle abs with the Ugi ball

7.25 Dive Bombers (hard as hell)

8. 100 squats with leg lift on chair (50 each leg)

that brought me to 32.23 min. i ended up completing 6 rnds of the burpees and was dripping sweat like you wouldn’t believe. and just because I LOVE to torture myself; I had myself skip to the nearest 10min. so I finished at 32 min so i had to skip for 8min (i did interval skipping, 55 sec on, 5 sec rest). this workout was fantastic, I was certainly DONE when I heard the final beep. LOVE/HATE this workout but it was great, so if you want a challenge, try it out and post your times; I LOVE to see how others to compare and beat see how I can better my times 🙂

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My Paleo take on Huevos Rancheros

Ok it’s been a while. Tons upon tons I should mention BUT I won’t. Want to know what I have been doing for hours at a time; Paleo. Google it, read every book about it like I have, listen to podcasts while going through hundreds of blogs like I have 🙂 I think it says something when CrossFit enthusiasts, quite arguably the worlds toughest workout, are also Paleo enthusiasts!

Today I bring you a recipe that is paleo friendly!

-Ground chicken or turkey or anything ground and lean
-green pepper diced
-1/2 tomato or more, diced
-cilantro to liking
-roasted jalapeño pepper *
-homemade taco seasoning

Fried meat up in some coconut oil, then added Ingredients
To roast jalapeño I just just through the pepper on my gas stove, otherwise BBQ or oven!
Then when it was nice and black on all sides, I ran it under water and scraped off black burnt skin


Then I added the jalapeño to the mix and let that cook for a bit. Next I frayed half a sweet potato and half a zucchini together…..
Scratch that; I’m outta zucchini so just a sweet potato
Once that’s all cooked to my liking I will add it to the meat mix of heaven, then I will fry up some eggs…
While we are waiting for that to cook, paleo info I would insist that you read Robb Wolf, he is an incredible writer and (I think) the most knowledgable person on the subject, he has lots of scientific info for all you info nuts like me and his writing is hilarious.
Websites. Wow I have a ton won amazing recipes.
nom nom paleo


Primal Palate

Balanced Bites

Whole9; creators of Whole30

Tons more….but that’s all I have time to mention right now.

Ok here we go, I mixed in sweet potatoes and BAM!


Next we fry eggs in……coconut oil. Always coconut oil in this house. Ok
And that looks like

20121003-125244.jpg and all together we have this beautiful and delicious creation


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I’m terrible at this blog business….

Ok here is today’s workout, about to start….


After each 4 rnds (12 in total) of “one direction workout“, I’m going to do 4 rnds of skipping so 4 min skipping. It’s going to be about 42 min long with both workouts, lately I’ve been doing an hour + so I just might do some skipping intervals throughout my first workout “girls on top” haha. The names of these. Ok. Here I go.

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Fit test day 30 of jan.

Ok so today I am on day 30 of the January fit test. Excited to see my scores compared to day 1!
Here’s my scores:


To think June 6th was my first day of BofyRock and I was able to complete 4 proper pushups; today 35! Holy cow and it’s only been 2 months! This time next year I’ll be lifting cars!!

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the most important piece of fitness equipment you can get the gymboss timer; this little thing has completely changed my workouts and is like having a personal trainer beside you.  amazing, and you don’t even have to buy the little gadget, you can download the app for FREE! check it out! This does not mean it is my favourite, I have way too many….my ultimate sandbag, my equalizer bars, pink ofcourse! I love them all but my workouts wouldn’t be nearly as difficult if it weren’t for my little gymboss, whom I LOVE so much!


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workin it workout

today I will be doing workout, I usually add intervals of skipping so my workout will look like this:

I set my gymboss timer for 10 sec rest and 50 sec on & 24 rnds if I’m not feeling eager, otherwise I’ll be doing this baby 2x’s through because I LOVE to feel the burn and to sweat my butt off 🙂

1 Push-up + Burpee + Tuck Jump

*High Knees Skip

Switch Lunge

*High Knees Skip

Press up with Spider Knee

*High Knees Skip

High Knees x 10 + Mountain Climbers x 10

*High Knees Skip

Side Burpee & Oblique Abs

*High Knees Skip

Push-up + Side Plank Twist + Oblique Drop

*High Knees Skip

V Abs Left

*High Knees Skip

V Abs Right

*High Knees Skip

Hug Knees + Star Jack

*High Knees Skip

Single Toe Touch Abs

*High Knees Skip

Squat Jump

*High Knees Skip

1/2 Burpee + 1 Push-up

*High Knees Skip

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