HOWL-O-WEENIE

Warm Up

Foam Roll
Dynamic Stretches

Skill/Strength

Push Press
K 5/5/5/3/1
45/55/65/70#
PR is 90#, yet this felt extremely heavy. Time off killed my strength. Pissed off and not mentally in it today. 
C 10/10/10/8/5
45/105/115/135/165#

SUPERSETS
Dual Pulley Row
Dual Pulley Pulldown
K 3 x 10 @ 75#
C 3 x10 @ 105#

2 laps

WOD

"Ghoulishness"
3RFT

Row 500
15 dumbbell dead lifts
K 15 4ct mountain climbers
C 15 sit-ups, 15 air squats
K 15:01
C 19:08 *including poop break

K 2 laps

Back at the RAC

 

K Sprint from car in the rain

Warm Up

Foam Roll
Dynamic Stretches

KATE

Skill/Strength

SuperSet
Bench
5/5/5/5/1
45/65/75/80/85#
Weak sauce today
Front Double Leg Lift

2 laps

Bicep Curls
3 x 10 ea arm
15/17.5/20#

Hammer Bicep Curls
1 x 10 @ 15#

Concentration Bicep Curls
3 x 10 @ 15#

Superset
Tricep Kick Backs
2 x 10 @ 12.5#
Bench Dips

Dumbbell Tricep Extension
2 x 10 @ 20#

2 laps

250m row

WOD

"BBA"
21-15-9
20" Box Jumps
Burpees
American KB Swings (30#)
9:24

CHAD

Skill/Strength

Bench
10/10/10/10
135/155/165/175#

2 laps

Crossover Cables
10 X 3 @ 60

Dumbbell Curls
10 X 3 @ 35

Dumbbell Tricep Ext
10 X 3 @ 60

Row 500m

Run 2 Laps

5 Cleans @135#
5 STO @ 135#

Cardio

Basketball

Got the Runs

I was running...

Run, Bollards, Run!

We did not go to the gym this week, but we did RUN.

Tuesday 22nd we did the Fleet Feet Pub Run at Fork in the City on a beautiful Fall evening.

Thursday 24th I ran 4 miles during a late lunch but did not have my Garmin and my MapMyFitness stopped after 1.33 miles. I did it in under 40 minutes, though.

Saturday 26th I ran 4.5 miles from Black Dog Salvage to the Roanoke Downtown City Market. I could have gone longer, but was meeting back up with Chad and the fam and the second I stepped into the City Market my watch hit 4.5 exactly.

Sunday 27th we ran with our friend Matt for a couple of hours during his 13 hour training run (complete with obstacles and dips in the river) for the World's Toughest Mudder. He is inspiring as all get out. I'd wager to say we ran in the ballpark of 5.5ish miles. Sure, there were times we walked or paused, but we were active from the time we got there 'til when we left.

Feels good to get out there and amp up on the running again. Just have to accompany it with our RAC WODs, too. Craving the run. Love the run.

Gotta run.

SUNdaaaaaay

So our plans to do the EWOD with our friends at 1:30PM did not exactly happen.

We thought Sinkland Farms opened at 10AM, when in reality it opened at 1PM. Needless to say, we were the first (and only) ones there...other than those preparing for the day.

So we set out into Christiansburg, a town in which we've never spent any time, and got some errands and shopping done. Target, Home Depot, Michael's - a nice little Sunday. Even hit up Wendy's before heading back to Sinkland to only find out that their advertised time of 1PM didn't hold up; people had arrived and entered prior to that! Fail.

At any rate, we went and had a great time (but I was upset we didn't get to EWOD with our bros and hos!) but we enjoyed being outside on a beautiful Fall day and even got to see our friends for a few minutes. We picked pumpkins, petted animals, took photos, enjoyed hot cider, and went on our merry way.

I, however, felt we should do something active once we got back so we did the following very abbreviated "WOD":

5 Hill Sprints (Cedar Point's entry hill is no joke)

Playground "WOD"
C 25 Air Squats
10 Bench Step Ups per Leg
20 Burpees in the Grass

K 10 Bench Step Ups per Leg
5 Playground Traverses (run up the wooden wall, crawl through the pipe, slide down)
20 Burpees in the Grass
2 Bear Crawls Across the Playground Grass
5 Horizontal Push Ups (on playground border)

Something was better than nothing, but I won't lie, I much rather would have been EWODing. We did have a nice day and we do have pumpkins, so we will have to do some sort of Pumpkin (or Punkin) WOD before we carve 'em.

Get Your Booty Outside, ROVA

It's been a beautiful Fall weekend and what better way to enjoy it than get outside?!

We headed to the GO OUTSIDE FEST in the AM, but we did, we actually ran on the Greenway for about 20 minutes with Piggy before entering the festival grounds. We have been to this festival the past couple of years and we both agreed this year's setup was the best so far. It was well organized and thought-out and had a good flow. There were also more activities and vendors - all in all a job well done. Unfortunately we didn't get to enjoy any of the music the night before or that evening due to previous commitments, but they did book some good acts for patrons to enjoy for FREE, just like the festival.

Our favorite event is the Dog Jump and I found my future car (or so I hope!). It won't be purchased anytime soon, but man is she a beaut. I currently drive a bright yellow car and have vowed I will always have to buy a bright color from here on out. With my favorite colors being green and orange, I'd drive either. This happens to be an ORANGE SUBARU!! Eeek. Maybe someday.

Then we went downtown to the Elmwood Park ReOpening featuring the Roanoke Symphony Orchestra and Roanoke Ballet performing "Peter and the Wolf." It was great to run into some friends and take Piggy to such a neat event.

Then we were off to our friends' Chili Cook Off (our 3rd year attending) and visiting some more friends after that.

All in all, a great day.

Barbells for Boobs

Chad and I got the opportunity to participate in Barbells for Boobs on Friday, October 18th at Brickhouse Crossfit.

What a cool and meaningful event!! Collectively Chad and I raised $380 and the entire Brickhouse team raised nearly $18,000. With $80 paying for 1 mammogram, that's a lot of mammograms! The founder told a great story about how her friend was denied a mammogram due to being a youthful 26, so she and her friends did Grace to raise funds for her to pay for her treatment. There were also survivors present, which was quite powerful as they gift them with a pink bra necklace symbolizing them getting their bras back. Chad's (and now my) Aunt Karen is a Breast Cancer Survivor, so we did this for her and every other person who has been and will be affected by this horrible disease. The hope is to help those with early screenings to SAVE LIVES.

There were two competitive heats for those contending for the medal stand followed by 5 heats of those to give it a try "for fun." Both Chad and I beat our first and only attempt we had performed at the RAC a week before - Chad RX'd at 135# at 3:11 and I lifted 65# for #3:23 (or was it 3:21). I'd love to try it at a heavier weight - I know I could do it - but I was erring on the side of caution as I have had my share of shoulder issues in the past. I was also going for speed! We do plan on doing GRACE periodically to measure how we are progressing, however, nothing improves your time more than adrenaline and the support from others cheering you on!! It was a great atmosphere!

We were very glad to have been part of this event and hope to participate in many years to come!!

SAVE THE TATAS!!

Quarters

Definitely needed rest and sleep yesterday, got up early, but didn't end up going to the gym, so I took matters into my own hands and came up with a put the "FU" in Fun Run to do after work in this lovely weather. Chad thought it'd be a good idea to go to Cave Spring Middle School Track. It was indeed.

Here's what we did this evening:

1/4 mi Run
25 Air Squats
1/4 mi Run
25 Push Ups
1/4 mi Run
25 Lunges
1/4 mi Run
25 Burpees
x 2.

Follow the "View Details" link to see the lowdown.

Also, don't forget we are doing BARBELLS FOR BOOBS on FRIDAY!! Please DONATE!!

BITSA

So we haven't been to the RAC nor done any substantial physical activity worth noting since Wednesday. Lack of sleep and Breaking Bad served as part of the excuse, the other - laziness. There were even times that I felt like doing something but just didn't. It's the struggle, the daily struggle, that sometimes gets the better of me. Still working on it but never, ever giving up.

I could have slept for days this morning and I really needed the sleep, plus it was raining, so needless to say we did not go to the gym this morning. We did, however, make plans to meet after work so we took our workout duds with us!

Here's what we did:

Warm Up

Dynamic Stretches

Chest

Bench Press
K
5/5/5/5/3/2/1
45/65/75/80/85/90
C
10/8/8/8
135/195/205/215

K
BENCH SUPERSETS
Dumbbell Flys
Dumbbell overhead Flys
Front Straight Double Leg Lifts
Outward Reach Crunch (feet on bench)
Upward Reach Crunch (feet on bench)
3 x 10 @ 10# on everything (no lbs on sit-ups)

C 
Dumbbell Flys
Dumbbell Press
Front Straight Double Leg Lifts
3 X 10 @ 25# on everything (no lbs on sit-ups)

Run 2 laps = 1/4 mi

WOD

"7Up!"
7 MIN AMRAP
7 burpees
7 American KB Swings
7 Sit-ups
K 5 2/3
C 5

Finisher 

K
Pulls ups with band (my it's been awhile)
20 rope slams
20 tramp ball throws (15#)
Jump rope with bad ones!
Boxing
Row 500 2:05.2
Sprint 2 laps

Barbells for Boobs!!!

Chad and I are doing Barbells for Boobs next Friday, October 18th to raise money for Breast Cancer Prevention through Screening.

Please Donate If You Can!
THANK YOU!!!

                                                                                                                 

Kate's Page

Chad's Page

Party in the USA

Monday was mighty rainy and I wasn't feeling so hot, Tuesday we had a difficult time waking up and ended up missing our post-work chance to run since we were both stuck at work late and had a commitment at 6pm. Alas, Wednesday AM was the answer - and hoping to pop out for a run this evening in this lovely Fall weather!

Warm Up

Foam Rolling
Dynamic Stretches

Skill/Strength

Iso Seated Row
K 3 x 10 @ 75#
C 3 x 10 @ 125#

Lat Pulldown
K 3 x 10 @ 75
C 3 x 10 @ 105

Bent over row
K 3 x 10 @ 45#

WOD

"Grace"
30 Clean & Jerk (or Press) For Time (65/135#)
C 3:51
K 4:21 *Need to rest less. Good practice for Barbells for Boobs!

500m row

Abs

K
Tramp Ball Throws
TRX
Sit-ups
Plank
Opposite Leg/arm extensions
Floor Leg Extension Crunch

CSome sort of situps?

EWOD Sunday

Got a nice group together at Green Hill Park in Salem for a lovely EWOD in this lovely weather. Thanks to Andy, Angel, Alicia, Bob, Chad, Jesse, and Joe for a fun time! Oh, and Piggy even joined us for the running portion, too!

What we did:

10 Rounds E(5/4)MOM 
(First 5 were Every 5 Minutes, Final 5 were Every 4 Minutes)
10 PVC OHS
Run with Weight (about 90 yds each way) out and back

I started out with a 25# plate for the first several rounds - can't remember if it was for 4 or 5 rounds - and then switched to two 10# plates and what a difference it made! I certainly gained more speed with two instead of one awkward weight only 5# heavier!

Goal was to pace yourself and decide how much recovery time you wanted.

Angel rocked some tunes for us out of her car, but unfortunately didn't realize her battery died. So, we jumped her. What a perfectly suitable ending to a great time.

Just for Fun

Chad, Piggy, and I decided to go to Garst Mill for a quick fun run before watching the PSU game. We just did a light jog with her - maybe a 1/2 mile total - and collected some kindling wood and got on our merry way.

Sure, it wasn't a WOD or extreme in any way, but we got outside and enjoyed some weather with our sweet fur kid.

Cheers!

Oh No, I Got to Keep on Moving

Got back to ye ole gym again this morning. Felt (and looked) like a blimp, but at least we got it done. Today I'm looking forward to trying out a new chiropractor near work, Old Navy Stuff 'n Save, and then taking in the BROWNS vs. Bills game in the comfort of our own home. Here's hoping they can pull off a third win in a row!!

Warm Up

Dynamic Stretches
Foam Roll

Skill/Strength

K
Hammer Curls
1 x 10 @ 15#

Bicep Curls
1 x 7 @ 20#

Isolation Curls
1 x 10 @ 15#

Tricep Kickbacks
1 x 10 @ 10#
10 dips
1 x 10 @ 10#
10 dips

Skull Crushers
1 x 10 @ 10#
10 dips
1 x 10 @ 10#
10 dips

7s
3 x 7 (steps) @ 12.5#

C

Bicep Curls

3 X 10 40#

Bar Curls

1X10 65#

1X10 75#

1X10 85#

Tricep Pulldown

3X10 90#

WOD

"CRS"

4RFT

10 Power Cleans (65/135#)

Run 200m 

10 Plate OHS (25/45#)

K 13:15

C 13:54

We're Baaaaaaaack

...After the back fiasco. After 7 full days of stretching, heating, cracking, and now using a TENS (first time last night and it's awesome), we are back. Still going to get a massage and most likely set something up with a chiropractor and perhaps a doctor to address it.

Warm Up

Dynamic Stretches

Skill/Strength

Bench
K 5/5/5/5/3/2
45/55/65/75/80/85/90#
C 10/8/8/8/'til failure
115/205/205/205/115#

2 laps = 1/4mi

Dumbbell Chest Flys
K 2 @ 15#, 2 x 5 @ 12.5#
C 3 x 10 @ 25#

Dumbbell Pullovers
K 2 x 5 @ 12.5#
C 2 x 10 @ 25#

2 laps = 1/4mi

WOD

"The Neil"
37 Burpees
37 Situps
370m Row
K 7:33*
C 7:47*
*I forgot my time and Chad didn't see his, so these are estimates.