Where Is My Motivation?

Green Day's "Longview" comes to mind these days. It's been 1 full week since we have done any sort of exercise. Shame. My back is still bothering me and I just feel sore and even my knees are bothering me today.

We were going to do an outside running WOD after work since we didn't wake up to go to the RAC, but it's difficult for me to feel like it when I have this pain in my ass/back. No joke.

I know I need to buck up and just get 'er done, but I don't know if running and lifting will exacerbate my issue even more, or if some movement might do a body good.

At any rate, I need to find my motivation mighty soon because I'm not getting any thinner or stronger by eating like I have coupled with inactivity.

It's an inner battle that I need to figure out and just press on. It's a way of life, it's not temporary; this I know. Hoping Chad and I can just help each other get back to good after breaking bad.

Temporarily Benched

So I did nothing yesterday, and I don't plan on doing anything again today. But, we'll see.

I woke up at 3:30AM and could not go back to sleep - somewhat due to the pain I'm experiencing in my lower right back and glute area. It's not fun.

I just wish my body would follow the determination in my mind to do another Half, but in light of recent events, I'm not certain this will be possible...this year.

I'd like to get to the root of the issue and really hope it's not due to a surgery in vain.

Such is life, and there's always room for improvement.

If not today, there's always tomorrow. Yes, it goes against the whole Carpe Diem attitude, but I'm trying to handle this in the balance of wisely, but not too conservatively.

No Running!

Blah, my plan to XF and Run was foiled today. My excuses? I didn't sleep well enough to wake up and go to the gym this morning and my lower back, where I had a deep-set lipoma removed 2 years ago (which did help for awhile but what is most likely the scar tissue from the removal of it), is really bothering me and causing pain. Running probably isn't the best idea tonight. Plus my legs are a bit sore, so with everything said, I don't want to compromise anything else. Plus, I really do need new shoes. However, MUST hop back on the train tomorrow. Try and XF and a Run. For now, I'll be treating this blasted back of mine and stretching.

Sorry to disappoint. I'm a bit miffed myself.

Tomorrow is a new day.

Mighty Monday Part 2

So we went to the RAC. It was packed, so we just dove right into the WOD after warming up...

Warm Up

Dynamic Stretches

WOD

"TRR"
3RFT
15 Thrusters (65/95#)
20 Russian KB Swings (35/45#)
250m Row
K 13:41
C 13:48

Finisher

KB Side Bends 20 each side

Extra

K ball crunches and back

Mighty Monday Pt 1

Soooooo we didn't get up to go to the RAC this AM, so I insisted we pack our gym bags and meet there after work.

I'm thinking some Bodybuilders and Thrusters - maybe KB swings - are in order.

Also, I think, let me emphasize THINK, I am going to try and run the Star City Half Marathon on November 23rd!! With my recent emphasis on increasing my weekly mileage anyway, what better way to hold my feet to the fire than to sign up for another Half?!

Here's my proposed training schedule. The signing up must occur to make it REAL.

I do need some new shoes and inserts, so I guess that's a bit of incentive, too! Plus running in the Fall is ideal!! I also noticed I was in the best shape when I was running more and CrossFitting. Hoping I can make it happen as I am in desperate need to drop some lbs.

Stay tuned for our update after BollardWODSquad hits the RAC this evening...

Cool(ish) Runnings

Since we took Friday off, we decided to take advantage of the cooler morning temperatures and run on Saturday AM.

Although it wasn't quite as cool as I had hoped, it was still pretty nice - just a bit humid. I had also enjoyed a couple of adult beverages and not the healthiest of food the evening prior, so I wasn't in top running shape. It felt a little bit difficult, no lie. I need to up my game with the running. I really want to build back up, so here's part of my buildup.


Do you remember the 21st night of September?

THURsty!

Warm Up

Dynamic Stretches

Skill/Strength

KATE
Bench

K 5/5/5/5/3/2/0*fail

45/55/65/75/80/85/95#

Superset

Cable Crossovers

3 x 10 @ 20#ea arm

Roman Chair Abs
3 x10

Bicep Dumbbell Curls

2 x 7 @ 17.5

Hammer Curls

1 x 7. @ 17.5

Superset

Tricep Kickbacks

2 x 10 @ 12

Dips

2 x 10

S Bar Curl @ ?

1 x 20

Tricep Rope Pulldown

3 x 10

1 @ 25

2 @ 27.5

CHAD
Bench Press 4X10
185/185/195/205

Cable Crossovers
3X10 @ 70

Arm Curls
3X10 @ 40

Preacher Curls 
3x10 @ 65 lbs

Reverse Curls
3x10 @ 50

WOD

"Getting Leggy With It"
4 RFT

10 DL (135/235#)

Run 100m

10 AS

Run 100m

C 12:09

K 12:20

Run for Fun

Since we didn't make it to the gym, we decided to hit up the Pub Run. Can't believe it's been as long as it has considering it used be nearly a weekly thing for us! The Fall weather was a welcome change. I tried some super light Adidas as it was sponsored by them this week. Really need to get back into running more frequently again as I can certainly tell I haven't been, despite my metcon work at the RAC.

Would love to do another (much flatter) half, but really need to build back up to a 10k again before entertaining that idea gain.

At any rate, we came, we ran, then we ate some tacos at Village Grill's Taco Tuesday.

Looks like a rest day tomorrow and back to the RAC on Thu, Fri, and most likely Saturday...unless I decide to go for a 4 mile run. Maybe both?!

Back At It

Have to start the week off right and stick to a more strict schedule of working out. Also trying to clean up the diet even more (especially during the week) since the LuRong Challenge is underway again. Might as well hop to it!! The weekends do kill us, though. So some more discipline during Friday - Sunday would definitely be of benefit as well. Just got to keep it up! Can't say I don't grow frustrated with little or no progress when it seems I have been pretty consistent, but hoping it starts to show soon; staying on a better Paleo track will help as it did in the past.

Warm Up

Foam Roll
Dynamic Stretches

Skill/Strength

K High Bar Back Squats
5/5/5/4
45/95/115/125#
Boy, why does this feel so damn heavy?!
Inverted Squat Machine
2 x 10 @ 140# (plus machine weight)
Weighted Calf Raises
2 x 10 @ 60#
1 x 20 @ 60#
Weighted Walking Lunges
2 x 12 @ 35# barbell

DUs - still can't relax?!? So tense.
20 slam balls @ 15#

C Inverted Squat Machine/Calf Raises
10/10/10/10
400/400/500/500#
Calf Raises
3 x 8 @ 400#
Chest Press
3 x 10 @ 90# each arm
Front Squats
3 x 5 @ 205#

300m Row

WOD

"Swing, Slam, Lift"
30-20-10
Russian KB Swings (30/40#)
Rope Slams
Double KB Deadlift (30/40# ea arm)
K 6:56
C 7:02

C 300m Row
K 1 min Russian Twist
Punching Bag/Boxing
DUs

Run in the Sun

It was such a beautiful day, we decided to take Piggy on a quick run and toss the Chuck-It a few times before the Browns started. So glad we did. She was tuckered out!! I didn't wear any equipment or track how long or far or fast, just enjoyed our time out in nature with our Pup at Garst Mill.

On the Edge of Glory

Good FALL Mornin' to ya!!

Since we failed to WOD on both September 11th and Friday the 13th, we decided to combine them into one Saturday WOD. I also got to try out my Lulu Journey Crops. They were a little shifty (in a bad way) during the MCs, but other than that, they felt great!

Here's what we did:

September 11th
46 x 4 [ for the 184 victims Pentagon & Flight 77 victims]
46 4ct Mountain Climbers
46 Dumbbell Snatches (25/60#)
46 Air Squats
46 Push Press (50/95#)
1 mile run [distance around the Pentagon]
K 20:20
C 23:02

Friday the 13th

13 min AMRAP
13 sit-ups
13 hand release push ups
K 7rds + 13 sit-ups + 3 push-ups
C 6rds + 13 sit-ups

Finisher
500m row
C 1:45 ish
K 2:06.5

Now we can enjoy our weekend with a little less guilt. Happy Saturday, everyone!

C'mon Ride the Train

Nothing takes ya back like hearing a song. While we were warming up the 2006 hit "Hips Don't Lie" came on first followed by the 1996 dance tune "C'mon 'N Ride It"; I couldn't help but do a few of the choo-choo movements.

Warm Up

Dynamic Stretches

Skill/Strength

Power Cleans
1/1/1/1/2 failed attempts
45/65/75/85/95* failed
PR = 100# and was hang power cleaning 85# yesterday WTF?!
Dumbbell Bicep Curls 1 x 10 @ 15#
Dumbbell Hammer Curls 1 x 10 @ 15
Dumbbell Tricep Kickbacks 1 x 10 @ 10#
Bicep Bar Curl 1 x 10 @ ?
Bench Dips 1 x 10

2 laps run = 1/4 mi

WOD

30-20-10
Burpees
Rope Slams
Sit-ups
8:52 *a dude came in and cramped my style, had to move some things around and adjust, thus slowing me down a tad

10 15# tramp ball throws
1 min American KB Swings = 21
30 sec weighted jump rope

Chad's Workout

Due to Chad's Gout Toe rearing its ugly head, he did his own thing...
Dumbbell Hammer Curls 3 x 8 @ 40#
Bicep Cable Curls  3 x 10 @ 50#
Tricep Pulldowns 3 x 10 @ 135#
Bicep Bar Curls 3 x 8 @ 95#
Ab Crunch Machine 30 reps
500m row
5 min on recumbent bike
250 m row

Toosday

Got to keep the momentum to keep the streak alive, so we hit the RAC up this evening. It may not have been pretty or overly intense (especially after not the greatest night's sleep and after a day of work) but by golly, we went. I also tried out my Lulu Groovy Run Shorts. I found I need to drop a few LBs and they will fit a little better.

Warm Up

Foam Roll
Stretching

Skill/Strength

Push Press (hang power clean from bench)
K 5/5/5/5/5/3
45/55/60/65/70/75/80#
C 5 x 5
135/155/165/175/185#

Ran 2 laps to loosen up

WOD

"Lazy Man's WOD"
15-10-5
Pull Ups (K Purple band C Green band)
Burpees
KB SDHP
K 7:44
C 8:09

K 1 min sit-ups 32
K 32 sec plank hold
C 250m row

After a day and a half of recommitting ourselves to a majority Paleo diet aka better and healthier lifestyle, we ended up going to Bellacino's for dinner tonight. Sure, could have gotten salad, but we ended up going with a side salad and the PIZZA special. So we caved for a good cause - to support Chuck Storm! We each purchased a t-shirt and 10% of all food sales from today are also of benefit. We can't forget about an additional side perk - the joy of seeing our friends of The Mud Freaks waiting on us :)

It's been a rough couple of days, so comfort food always helps soothe someone to a degree, but the discomfort of seeing flub in places it shouldn't be and clothes not fitting the same can certainly keep someone on track. I wore my new Lululemon Groovy Run Shorts, but was a bit miffed at how much more snug they were even since I tried them on and purchased them in Charlotte the day before Key West. I've got A LOT of WORK to do to get back to the shape I was in during LuRong last Fall and Half Marathon training this past Spring. As does Chad. CHALLENGE ACCEPTED.

Make It Right

Back at it! We were tired, but we returned to the RAC this morning because we knew it needed to happen. Especially after just doing a few walking laps with Piggy around our complex yesterday and one hill sprint.

Warm Up

Foam Rolling *OUCH, my muscles!!
Wooden "PVC" Upper Body Movements

Skill/Strength

Bench

K 5/5/5/5/3/2/2

45/55/65/70/75/75/80#

C 10/10/10/8/5

135/205/215/225/235

Some ab super sets

Cable Crossovers

K 3 x 10 @ 30#

K Roman Chair Super sets

C 3 x 10 @ 60/60/70#

*Funny side note - the Body Pump class going on while we were in an adjacent room was playing "Por Ti Volare," which inevitably remindds me of the Catalina Wine Mixer from Step Brothers!

WOD

(Thanks BHC!)

500m Row

50 Russian KB Swings (35/44#)

100 air squats

400m run

K 10:42

C 11:55

Whipped Us Back Into Our Senses...

...and shape!

Key West was a BLAST, but also proof that 1) I can't hang like I used to and 2) A week of heavy food and drinks does not do a body good.

We set out to do our second Park2Park on Saturday - didn't make it to the early AM (sorry, Mark) - and ended up doing a slightly shorter version.

We ran from the park(ing lot) near Sebastian's BBQ and ran to Moyer Park where we did 30 air squats, 30 push ups (*did on knees for max range of motion - weaksauce), and 30 burpees, and ran back. I will say it felt very rough and a lot more difficult than when we did so in late May; I even had to stop for a water break and some extra breath!

Here's how my stats shook out:

MAY 24th
 http://connect.garmin.com/activity/317243830

SEPTEMBER 7th
http://connect.garmin.com/activity/372192864








Needless to say, I have some work to do to get back to where I was/where I should be/to be even better.

I keep going back to this statement as it has stuck with me since she posted it back in June (thanks, Drea!).

While this may not be a setback due to an injury, the time is now to take the reigns back and become better than ever; in heart, body, and mind. We need to clean up our act on the food/drink and fitness front as it's been a steady downwards slope since after the Half Marathon, which was the end of April!! Okay, maybe not steady since then as we did hit the ground running with the BollardWODSquad in May, but we've got to get the consistency back. I want to feel lean and strong again; I want to be stronger than I've ever been. I know Chad feels the same way.

So here's to really getting after it again and STICKING WITH IT!! It's a process, a journey, a commitment.