The Last Dance WOD with Michael Swetnam

1. Squats and Dead Lifts

Five sets/Five reps on the minute.

I used 155 lbs. and 135 lbs.

2. Bench Press, Burpee and KB swings

Four rounds for time.
My time was 12:05

3. Push Press for five minutes.
I did 42 with 45 lbs bar

4. Back extensions, sit ups, one

leg box squats and box jumps. 

One minute each, 3 rounds for reps.
I did 223 reps.

He had to end it with a box jump...

I hate box jumps. 

John C. Moffi

When You Want to Stop, Remember:

Maybe I Fell In Love When You Woke Me Up

But what was a couple blocks and a few min

 is now 3,522 miles and 65 hours.

Horoscope On Love

Capricorn
LOVE INSIGHT

Be stylish, interesting, and upscale to get a Capricorns attention. To win their heart, prove you’re consistent, responsible, financially independent, and totally loyal. Seems like a tall order, and yes mr/ms Cap can be controlling, but the benefits far outweigh the drawbacks.

Jay-Z Artwork

I started another painting of Jay-Z.

His music never grows old in my ipod

HUGE Inspiration!

Love

In the gym tonight.

Love Letter

A. Delight Birthday Workout

In celebration of my 33rd Birthday today,

Im going to use heavy weights and superset the below,

3 sets of 11 reps.

Incline bench press and seated cable row

Lat Pulldown and Arnold's

Triceps Pulldown and Incline Dumbbell Curl

Hack Squat and Lying Leg Curls

Back Extensions and Sit Ups

Obliques

Knee Raises and Straight Leg Raises

Hold this first position with your knees up

and then I call this last one the bicycle

2012 Year review of Pillow Talk with Amanda Delight

I wasnt going to write anything for the end of the year or for the new year to come for that matter. Until today when I was thinking about last night right before it struck midnight here in Anchorage. The guy standing next to me asked, 

"What is your New Year Resolution?" 

I said without hesitation,

 "I dont have one, because I am already doing what I want."

He then began to repeat it to others he was with as if I had said something really profound. 

The fact of the matter is, its the truth. 

So I began to reflect and trace back the past year.

                    

I had on a lil dress last night, size 5...I didnt notice the size 

till I took it off when I got home.

 My goal last year was to get into a size 6. 

I guess I can check that off my list. 

 

2012 was the year of food prep and meal plan for me. 

Understanding my intake with complex carbs, lean protein, healthy fats and vegetables.

It was the year that I was tired of having a "mommy" body

 and decided to do something about it for good.

 I invested in myself.

 I spent money and time into my health and appearance and it was worth it.

I can do things in the gym now that I never thought would be possible!

 This was the year of comparison. 

Adam told me,'It takes longer for the mind to catch up with the body."

And he was right. 

I have a hard time believing my transformation until I take photos, 

so I take them weekly. 

 I never in my life wore a bikini until this year. 

Maybe its still debatable if I should or not...

or even be posting bra and pantie pics online for that matter. 

But whatever.

I enjoy sharing my story and inspiring others to make healthy changes as well. 

Even those I despise. 

Yes, I know who reads my blog and stalks my other social networks. 

Which brings me to my next main break through this year. 

I once loved and was loved, and my daughter is my token of that. 

The picture above is of that first moment when that thought came to mind, 

and it made me smile. 

It was a rare opportunity because I caught it on video. 

God, I love that kid. 

Her growth is a constant reminder that time doesnt stand still and things do change. 

Everything changes around us. 

 What else? 

Ah yes, family. 

My brother got married this year and I met a lifeline to my Delight heritage here in Alaska!

Meet Robert, our Grandmothers were sisters. 

Art, what about art??

I entered a contest and started a new medium. 

Notice its not in the forefront...

and Im okay with that, for now. 

I did do something though that is. 

I told someone that I fell in love with them.

Even though he is a bazillion miles away now, 

I hope to see him soon. 

To me there is no greater inspiration in this world than love. 

Will that love be returned and develop into anything? 

I have no idea.  But at least I said it. 

Live every day like its your last.
 Dont wait for a calender to page to turn. 

If you want something, go get it. 

The only thing stopping you from reaching your goal, is you! 

 Happy New Year!

From Amanda Delight 

Downtown Anchorage, AK

Dear Men of the World,

"Tell her what makes her unique.  

 Pick her up and pretend you're going to throw her in the river;

 shell scream and fight you but secretly, shell love it.

 Hold her hand and skip. Hold her hand and run. Just hold her hand.

 Pick flowers from other peoples gardens and give them to her.

 Tell her she looks pretty. 

Let her pay for stuff if she wants to.

 Introduce her to your friends as The coolest girl I know.

 Sit in the park and talk to her.

 Take her to the library, and playgrounds, and train stations.

 Tell her dirty jokes.

 Tell her stupid jokes. Write poems about her. 

Just walk around with her. Throw pebbles at her window at night.

 When she starts swearing at you, tell her you love her.

 Take her to shows of bands shes never heard of.

  Let her fall asleep in your arms.

 Call her. Call her back if she calls you.

 Sing to her, no matter how bad you are.

 Carve your names into a tree.

 When she is mad, he kiss her. 

Give her space if she needs it.

 Push her on swings. 

Stay up with her all night when she's sick.

 Make up pet names for her, but cool ones, not sappy ones.

 Play the guitar for her so she can sing along.

 Write on her. Tell her your thoughts and dreams.

 Take her to cool shops, and let her take you to even cooler ones.

 When she's sad, hang out with her or stay on the phone with her, even if shes not saying anything.

 Buy her ice cream. 

Let her take all the photos of you she wants.

 Look into her eyes.

 Slow dance with her, even if there is no music playing. 

Kiss her in the rain.

When you fall in love with her, tell her."

Its just want we want.

Little Things

Progression Time

Staying focused throughout the holidays!

Here is a progression pic from the time I started with my trainer Michael till now.

My maximum squat is now 190 lbs. 

Last night I had 110 lbs on the bar to dead lift and squat 

in reps of 21, 15 and 9

I finished it in 18 min.

Victoria Soto WOD

I completed the Cross Fit Hero WOD in memory of Victoria Soto. 

What she did was brave and admirable, 

a true hero, 

and angel. 

This workout was brutal,

but the least I could do to pay my dues and respect. 

My time was 32:32

Amanda Delight, Portrait Artist

What do you want to do in this lifetime?

 What is stopping you from reaching your goals??

Those are not excuses to stop you,

they are challenges to over come along the way!

 I want to spend more time with my daughter,

 I want to create all day, and I want to see more of the world.

 Anything is possible!

Advice