First Post Turkey Workout

Gotta get our burn on after what we've eaten and drank over the past few days!! Up and at 'em! We met up with our MF friends and I started out with them but just wasn't feeling the workout so I did what I set out to do before we got there.

2 laps

10 toes to bar-ish
40 hanging loop abs
1 lap

3 sets of 10 with a lap after each set
*i may have forgotten an exercise or two!

• Weighted Calf Raises
• Dumbbell Snatches 
• Row
• Lat Pulldown
• Front Squats
• Bench
• Push Press

24 laps = 3.2 miles

Finished with 30 Burpees on the 30th

Burned a lot of calories according to my Garmin and HRM (rough estimate, of course), certainly not more than I have taken in, but it's a start.

Chad worked out with our Mud Freaks friends. They did 3 min max reps of the following:

2 laps

Clean and Press
Front Squat
Deadlift
Dumbbell Snatches
Burpees
Situps
Back Extensions

2 laps

Here's to burning more off and beating the bulge!!

Drumstick Dash

We decided to take Piggy with us for the Drumstick Dash!! We also had our friend Amanda G with us and our goal was to try and stay together for as long as we could. A "family" run, if you will.

The temperature was QUITE COLD - a whopping 26 degrees - then factor in the wind chill. BRRR. We layered up accordingly.

The crowd was immense, bigger than when it ran it in 2011. Plus, I had to run with Piggy the whole time but she did great! We took it slow and I honestly felt great the entire time, could have run for much longer or run it faster. We lost Chad on a bridge. We finished shortly thereafter. All in all a good way to burn off a little before we ate and drank in thanks. Definitely not breaking any records during such a huge race.

Here's what my GARMIN said (I forgot to turn it off for a little after), and here are the 2013 Drumstick Dash Race Results.

Thanksgiving Photos

HAPPY TURKEYS!!

Cold, Dark, and Rainy...

...but we went anyway again! This time, much to our delight, it was dead; quite the antithesis of last evening. It was great. We started with a warm up of the dynamic stretches, foam rolling, and a brisk walking lap.We also ran into our friends Matthew and Gary and worked in with them for a bit, too. We capped it off with a quick WOD. My caloric burn was not very high, but that's aiiiiight.

So after we lifted - I joined in with the fellas on some triceps and then branched off and did some hanging abs and bench pressing - Chad and I did the WOD. We had already been at the gym for an hour-ish, so we had to get moving:

3RFT

250m row

25 rope slams

25 wall balls (10#/15#)

K 8:58

C 9:50

I wore my watch the whole time (minus warm up) and this is what registered:

http://connect.garmin.com/activity/408985329

It Was a Chilly, Dark Night...

...but we went anyway. We joined a Beat the Bulge Challenge Nov 24 - Dec 28 to exercise at least 3 hours a week at the RAC, so that will keep us motivated, too; especially with the much cooler temps and darkness when we could otherwise be running outside!

I will also say that after seeing that zoo tonight, we'll be more motivated to get our tails out of bed in the AM to avoid it! All of the meat head college kids are back and it was busy as can be in every direction. We didn't even get there 'til 6!

KATE
Bicep Curls 
3x10 @ 15# ea arm
1 lap after each set

Tricep Kickbacks
3x10 @ 12.5# ea arm
1 lap after each

Single Arm Dumbbell Snatch
3 x 10 @ 25# ea arm
1 lap after each set

Tricep Dips
3x10
1 lap after each set

3 laps until 30:00min
15 laps = 2mi
HRM Results

CHAD
Bicep Curls
3X10 @45
1 lap after each set

Bench Press
1X10 @135
1X10 @205
1X8 @225
1 lap after each set

Push Press
1X10 @135
1X10 @155
1X10 @165
1 lap after each set

Bench Curls
3X10 @95
1 lap after each set

3 laps until 30:00min

ABS
:30 sec ea
Weighted sit-ups (10#/12#)
Russian twists (10#/12#)
Planks
Bicycle
Crunches
Leg raises

What's the Happs?

Since Tuesday, we have taken lazy/rest days on Wednesday and Thursday and got back to it on Friday.

Friday, November 22nd

We each took Runch.

I ran 4 and Chad ran 2 while using my MapMyFitness on his phone instead of his therefore he did not save it. 

Saturday, November 23rd

We took it back to the RAC and did a lift 'n run circuit.

Kate
I used my Garmin to detect caloric burn. Inaccurate mileage and HR during part due to loss of satellite and sensors sliding down respectively.

Isometric Row 

1x10 @ 25# ea arm

2x10 @ 35# ea arm

1 lap after each set

Reverse Fly

1x10 @ 55#

2x10 @ 40#

1 lap after each set

Bent Over Barbell Row

1x10 @ 45#

2x10 @ 65#

1 lap after each set

Hang Power Cleans

3x10 @ 66#

1 lap after each set

Weighted Jumping Sumo Squats

3x10 @ 25# (2 12.5#dumbbells held together in front of me)

1 lap after each set

Manmakers

3x10 @ 15# ea arm

1 lap after each set

18 laps = 2.4mi

7.5 laps = 1mi
43:35

Chad

Isometric Row 

3X10 @135

1 lap after each set

Preacher Curls

3X10 @110

1 lap after each set

Power Cleans

3X5 @115

1 lap after each set

Power Cleans

3X5 @165

1 lap after each set

500m Row

1 lap 

Shoulder Press

3x5 @165

1 lap after each set

Front Squat

2X5 @135

1 lap after each set

18 laps = 2.4mi

7.5 laps = 1mi

2sDay

Got a late start and just walked around the track to warm up. Really struggling with motivation. Wondering if it's due to lack of a plan or routine. Feel like a whale lost at sea. At least we went, but the waiting around for the Synergy Room and lack of direction kind of made me feel a little lackluster during the WOD. I went after it, but I didn't have the tenacity I should've, however, I felt like I could have done more and wasn't just wasted after it. Just have to keep pluggin along...

Skill/Strength

Bench
K 10/10/5/5/3
45/55/65/75/80#

C 10/8/8/8
125/175/175/175#

WOD

"Burp Up UR Row!"
500m row
5 burpees
5 sit-ups
400m row
10 burpees
10 sit-ups
300m row
15 burpees
15 sit-ups
200m row
20 burpees
20 sit-ups
100m row
25 burpees
25 sit-ups
K 18:46 *wore my HRM and watch to capture data
C 19:55

Catch Up

Figured I'd catch you up with our recent activity since the 12th. We've also back to using MyFitnessPal to track our food intake and activity after not having used it for awhile, although, we have not used it for Friday evening through Sunday. We will resume in the AM.

Wednesday, November 13th

I was battling with a bad bout of PMS and lack of motivation. We ended up doing Jillian's 30 Day Shred Level 3 instead of nothing. Definitely didn't feel as difficult as it used to in our pre-crossfit days, but still a challenge and a quick way to work up a sweat.

Friday, November 15th

Kate Only
AM 21-15-9 Burpees & Situps in the Kitchen
PM 4mi Runch

Sunday, November 17th

Cedar Point WOD
50 Air Squats
Run
50 Lunges
Run
50 Single Count Mountain Climbers K did a mix of 1 and 2 ct
Run
50 Jumping Jacks
Run
25 Push Ups K did on knees - I've lost a lot
50 Situps
K 28:18  *left it running the entire time - even arm movement added "mileage" on situps

Gonna Be Some Changes Made

My cousin Aaron visted this past weekend and we did two hikes - McAfee's Knob on Saturday and Mill Mountain on Sunday. Definitely got our workouts in! He's a very fit guy and a PT to boot, and he gave us some advice since we have been plateauing and feeling like a we need a change. He reminded us that no matter how you eat (Paleo or not) it's Calories In and Calories Out. So, we're changing things up a bit in that we're going back to using MyFitnessPal, but this time we'll still try and incorporate more Paleo meals, but not shy away from things such as whole grains and see how we do with that. We've tried a lot of different angles and methods over the years, but seems this may be more suitable than tracking Paleo % and what I've eaten without the nutritional value in front of my face. No stranger to diets and exercise, but we are in search of a lifestyle change that can be maintained. It's a way to incorporate old and new and what we've learned. Here's hoping this is the way.

Also, being no strangers to CrossFit, Circuit, and HIIT, we are always after ways to confuse our muscles and bodies and not being stagnant. Aaron is a fan of a few days a week where you run a lap after each set, not after each exercise group. This way you aren't resting. That's what we did today. After each set of lifts, we ran a 200m lap totaling 10laps/2000m/1.25mi.

Warm Up

Foam Roll
Dynamic Stretches

Strength/Cardio

Smith Squats 
*haven't done weighted squats in a LONG time and regular squat areas were taken.K
10/8/5
50/60/65#
3 laps

C
10/8/8
120/130/135#
3 laps

Weighted Calf Raises
K
80#
3x10
3 laps

C
320#
3x10
3 laps

K
Single Leg Bench Lunge 
2, 20# dumbells = 40#
3x10 ea leg
3 laps

C
Air Squats
20X4
4 laps

K
Hanging Ab Crunches
1x20
1 lap

We have plans to do the Pub Run this evening if it's not too cold or windy. We shall see...

I'll leave you with a great song by a musician we were lucky to see at Floyd Fest last year (but bummed he didn't play this!!)

FFFFFFRIDAYYADIRFFFFFF

WARM UP

Foam Rolling
Dynamic Stretches

SKILL/STRENGTH

Kate

2x10 @ 15# Bicep Curls
1x10 @ 15# Hammer Curls
3x10 @ 10# Tricep Kickbacks
3x10 Dips
1x10 @ ?# Preacher Curls
1x10 ea arm Resistance Tube Curls
1x10 @ 15# Concentration Curls
3x10 Ab Strap Leg Lift Crunches
3x10 @ 20# Tricep Bar Extensions

Chad

3X10 @ #35 Hammer Curls
3X10 @ #85 Preacher Curls
3X10 @ #80 Tricep Pullsdowns
3X10 @ #40 1 Arm Curls

WOD

"FIRE"
2 laps = 1/4mi
2 laps
30 4ct Mountain Climbers
2 laps
30 Lunges
2 laps
30 Air Squats
2 laps
30 Sit-Ups
2 laps
K 16:05
C 17:16

FINISHER

500m row

Back to It

After being completely exhausted from a bad sleep on Sunday night and needing yet another morning on Tuesday and forgoing the Pub Run since I hit my head pretty hard on a door frame yesterday, we got back to it today.

Warm Up

Dyanmic Stretches
Foam Rolling

Skill/Strength

Had to listen to middle-aged blowhards talk about how in shape they are. Nauseating. Juxtaposed by an older age gent talk singing during his step class, which is so humorous and entertaining.

K
Hang Power Cleans
3/5/5/3/1
65/65/75/80/85#
*Felt Heavy Today - Collarbone RED! 

C
Bench
10/10/10/10/10
135/155/185/185/135#

250m row

WOD

"Ball,Burp,Swing"
10MIN AMRAP
10 wall balls (10#/15#) *not the best wall ball selection
10 burpees
10 American KB swings (30#/40#)
K 5 + 7
C 4 + 13

Cool November Runnings

FRIDAY, NOVEMBER 1st - Chad and I decided to run the trail by Parkway after work. It's a pretty path and one I know pretty well from running it over lunch a few times. We took a shorter route as we started from Parkway instead of Robertson. Here's my RUN. Felt sluggish.

SATURDAY, NOVEMBER 2nd - We went over to our friends' house to watch the PSU game outside on their sweet deck, but I had a hair appointment scheduled for 2:45pm, so I decided to run there and back. Definitely felt a bit sluggish after having some food and 2 beers prior to my run out. I bought a water at the mart near the salon and drank that whole bad boy down. The run back was a little less strenuous, but the wind made it a bit tough. Here's my RUN(s). Again, felt a bit heavy, but that's probably because I am up on the LBs.

SUNDAY, NOVEMBER 3rd - We met up with some folks for the EWOD which consisted of weighted runs down, up, down, and back up the huge hills on Red Lane behind the Hope Tree Facilities followed by 5 burpees while your partner rests. Repeat. This was a 35 minute AMRAP. I carried a 25# plate and Chad carried a 45# plate. We completed 5 rounds.  Then, the entire group took one last hill sprint - unweighted - to cap it all off. It was a good one!! It was nice to get it done early as we had our Blue Ridge Browns Backers Tailgate that afternoon/evening.