September 15 - 30
This time was comprised of a mix of running and XF for me and walking and XF for Chad. We also got to enjoy Penn State Football in State College and buy a house. Oh, and we started and are currently amidst a 40 day nutrition challenge with RRCF.
S15
Sleep needed.
S16
K XF
4 Mile Run
S17
XF
Put an offer on the house
S18
XF Mobility
S19
XF AM
State College Bound!
S20
K Ran 8 miles in State College
S21
Nada, drove back from State College and enjoyed yummy food before embarking on a 40 day Fuel for Fitness Nutrition Challenge.
S22
Day 1 of 40.
XF
S23
XF
K 4 Mile Run
S24
Rest
Official word on the house as a done deal
S25
XF Mobility
Met with Broker/Friend
S26
XF
S27
K Ran 5 Miles
S28
K Ran 5 Miles
S29
K Rest
C XF
S30
K Ran 5 Miles
Contract Ratified
OCTOBER 1
It's the first of the mooooonth...
XF
Home Inspection
Wednesday, October 1, 2014
Sunday, September 14, 2014
Zeptember contin.
WED Sept 10
XF Testing Make Up in the AM
3 x 800m Testing Runs Make Up in the PM
Real times: 3:47, 3:49, 4:01
THU Sept 11 - Never Forget.
Mobility in the AM
Ran 2.76 on the Hanging Rock trail followed by a little Parkway reward. Chad found out he most likely needs back surgery - a discectomy or microdiscectomy.
XF Testing Make Up in the AM
3 x 800m Testing Runs Make Up in the PM
Real times: 3:47, 3:49, 4:01
THU Sept 11 - Never Forget.
Mobility in the AM
Ran 2.76 on the Hanging Rock trail followed by a little Parkway reward. Chad found out he most likely needs back surgery - a discectomy or microdiscectomy.
FRI Sept 12
Utterly exhausted.
SAT Sept 13
Ran 7 miles in the misty rain.
SUN Sept 14
Jumping up and down during the BROWNS game! They WON!!
And here we are, about to begin yet another week...
Tuesday, September 9, 2014
Zeptember So Far
September 1
After hanging out for another day in Pooler/Savannah, we were off to Hilton Head! No activity other than walking on the beach.
September 2
We walked to the bike shop and rented bikes and did a substantial amount of biking. Prior to this, I also ran 4 miles on the blacktop trail.
September 3
We hit up the gym that came with our rental and did a 2000m row and a little light lifting. We went to the beach and Chad lost his wedding ring. Then we rode our bikes around a lot again.
September 4
I ran 2 miles on the beach while Chad looked for his lost wedding ring.
September 5 - 5 Year Anniversary
Did a beach bike ride, which I did not capture, and then rode our bikes back up to the shop. Walked back home.
September 6
Sat in a car on the way home.
September 7
Ran 5 miles while Chad walked Piggy before the Browns game.
September 8
Complete and utter exhaustion. Nada.
September 9
First day back to XF after vacation. Chad did the programmed testing while I did some makeup testing. I have a lot to makeup and won't probably get to all of it...
After hanging out for another day in Pooler/Savannah, we were off to Hilton Head! No activity other than walking on the beach.
September 2
We walked to the bike shop and rented bikes and did a substantial amount of biking. Prior to this, I also ran 4 miles on the blacktop trail.
September 3
We hit up the gym that came with our rental and did a 2000m row and a little light lifting. We went to the beach and Chad lost his wedding ring. Then we rode our bikes around a lot again.
September 4
I ran 2 miles on the beach while Chad looked for his lost wedding ring.
September 5 - 5 Year Anniversary
Did a beach bike ride, which I did not capture, and then rode our bikes back up to the shop. Walked back home.
September 6
Sat in a car on the way home.
September 7
Ran 5 miles while Chad walked Piggy before the Browns game.
September 8
Complete and utter exhaustion. Nada.
September 9
First day back to XF after vacation. Chad did the programmed testing while I did some makeup testing. I have a lot to makeup and won't probably get to all of it...
Sunday, August 31, 2014
Latter August
24 - 31
24Sunday
Rest.
25Monday
XF. Shoulders a bit goofy, so modified much of the WOD. Chad did regular WOD.
26Tuesday
We both rested. Shoulders really bothering me. Went to doc. Most likely bicipital and supraspinatus tendonitis definitely in my left and some in my right. Rest, ice, and modified movements for a couple of weeks. But do not stop entirely. Sucky, but could be worse.
27Wednesday
Back to it. Something is better than nothing. Modified a lot of it again, but felt pretty good. Chad did the regular WOD.
28Thursday
Mobility at lunch. Chad did not get to it and wish he would have. I really enjoy the mobility and find it very beneficial.
29Friday
Complete modification (different WOD entirely). Chad did the regular WOD. Then we were off to Savannah around lunchtime.
30Saturday
Wanted to run, but didn't. We did walk around Savannah and sweat a whole lot doing it, though. Also got to chill in the awesome pool. Ahhhhh.
31Sunday
Ran 5 miles. Ugh. Hot, stiff, probably a little dehydrated, and just felt plain rough. At least it's done. Happy 1st Birthday, Basil!!
24Sunday
Rest.
25Monday
XF. Shoulders a bit goofy, so modified much of the WOD. Chad did regular WOD.
26Tuesday
We both rested. Shoulders really bothering me. Went to doc. Most likely bicipital and supraspinatus tendonitis definitely in my left and some in my right. Rest, ice, and modified movements for a couple of weeks. But do not stop entirely. Sucky, but could be worse.
27Wednesday
Back to it. Something is better than nothing. Modified a lot of it again, but felt pretty good. Chad did the regular WOD.
28Thursday
Mobility at lunch. Chad did not get to it and wish he would have. I really enjoy the mobility and find it very beneficial.
29Friday
Complete modification (different WOD entirely). Chad did the regular WOD. Then we were off to Savannah around lunchtime.
30Saturday
Wanted to run, but didn't. We did walk around Savannah and sweat a whole lot doing it, though. Also got to chill in the awesome pool. Ahhhhh.
31Sunday
Ran 5 miles. Ugh. Hot, stiff, probably a little dehydrated, and just felt plain rough. At least it's done. Happy 1st Birthday, Basil!!
Sunday, August 24, 2014
Week 2 in the Bo(x)oks
Aug 16 - 23
16
I ran 4 miles early in the AM on Saturday, August 16th. Emmy did some run and walking while Chad and Piggy walked.
17
Em, Charlie, Lottie, and I hiked on Murray Run on Sunday while Chad was still recovering and resting on Sunday.
18 -21
Monday - back to it!! The whole first part of the week was full of great, kick-ass WODs! Chad was still recovering but finally made it back to the Box on Wednesday (he did mobility while we did the WOD, but nonetheless, he was there)!
Unfortunately, after the Wednesday WOD, my left shoulder started to bother me - different than the right shoulder that had been injured in my previous bout at the old box. So, I iced and stretched and rolled, etc. I didn't go to the Open Gym mobility on Thursday AM due to being a bit concerned, but I did end up taking clothes to change into and went during lunch and it seemed to help me out a bit as we did some light rowing, bulletproof shoulders, some hip flexor work, and some stretching. I iced throughout the day as well.
22
Chad went Friday AM and did well. I wanted to sleep in but couldn't as my internal clock is starting to really fall back into the early morning rising. However, the first official RRCF Ladies Night was at 7:30pm, so I knew I wouldn't be going in the AM. It was a great event! We all sweated our rears off during the planned partner WOD and then we ate, drank, and socialized. A good night, indeed.
23
Saturday AM, I ran 5 miles and Chad walked with Piggy on the greenway.
24
REST.
16
I ran 4 miles early in the AM on Saturday, August 16th. Emmy did some run and walking while Chad and Piggy walked.
17
Em, Charlie, Lottie, and I hiked on Murray Run on Sunday while Chad was still recovering and resting on Sunday.
18 -21
Monday - back to it!! The whole first part of the week was full of great, kick-ass WODs! Chad was still recovering but finally made it back to the Box on Wednesday (he did mobility while we did the WOD, but nonetheless, he was there)!
Unfortunately, after the Wednesday WOD, my left shoulder started to bother me - different than the right shoulder that had been injured in my previous bout at the old box. So, I iced and stretched and rolled, etc. I didn't go to the Open Gym mobility on Thursday AM due to being a bit concerned, but I did end up taking clothes to change into and went during lunch and it seemed to help me out a bit as we did some light rowing, bulletproof shoulders, some hip flexor work, and some stretching. I iced throughout the day as well.
22
Chad went Friday AM and did well. I wanted to sleep in but couldn't as my internal clock is starting to really fall back into the early morning rising. However, the first official RRCF Ladies Night was at 7:30pm, so I knew I wouldn't be going in the AM. It was a great event! We all sweated our rears off during the planned partner WOD and then we ate, drank, and socialized. A good night, indeed.
23
Saturday AM, I ran 5 miles and Chad walked with Piggy on the greenway.
24
REST.
Friday, August 15, 2014
I'm Lovin' It!
Wow, it has been quite a week!
Poor Chad's back went out on him on Monday morning as he was putting on his shoes to head to our first day back to CrossFit. I ended up going and he was left to ice his back on the ground while I absolutely sweated my tail off!
Boy, does it feel good to be back, but in a much bigger and better way! River & Rail is everything we want and need in a box and I couldn't be more pleased to have joined! You can see the WODs on their website and on their Facebook Page.
This was also the first time I ever went 5 days in a row! Thursday was a nice surprise with planned active rest tabata WODs and additional mobility.
If you are on the fence about CrossFit and live in the area, I'm telling you, you won't be disappointed if you try it out.
Chad finally made it to the Box today, too!! He still isnt' 100%, but he was super happy to be back in the game.
Here's to great times ahead! As Peter would say, "Click Clack Bitches!"
HAPPY FRIDAY!
Poor Chad's back went out on him on Monday morning as he was putting on his shoes to head to our first day back to CrossFit. I ended up going and he was left to ice his back on the ground while I absolutely sweated my tail off!
 |
| Day1, Class1. 0530 8.11.14 |
 |
| Vehicle Representation |
If you are on the fence about CrossFit and live in the area, I'm telling you, you won't be disappointed if you try it out.
Chad finally made it to the Box today, too!! He still isnt' 100%, but he was super happy to be back in the game.
 |
| Proof of His Appearance |
Here's to great times ahead! As Peter would say, "Click Clack Bitches!"
HAPPY FRIDAY!
Sunday, August 10, 2014
Last Week Outside of the Box
Monday, August 4th
Kate
Pure Barre PM*last class as my 1 month is up on the 7th
Chad
Kickball
Tuesday, August 5th
Nada, although I had planned on doing the Pub Run and even possibly going to the RAC in the AM. Waking up proved to be too difficult and work kept me late. Boo.
Wednesday, August 6th
Kate
AM Greenway Run
Chad
Walk with Piggy
Thursday, August 7th
Nada, although there was good intention to do something at one point.
Friday, August 8th-6 Year Engagement Anniversary
Met with some of our Red Dawn Rogues for a run. I ran more slowly than normal and it felt good!! I was accompanied by Janet and Alicia while Chad walked with Piggy.
Saturday, August 9th-Microfestivus
Fully intended to do a 3 - 4 mile run, but this stupid rain was a bit much. I could've gone to the RAC and done the elliptical or even run on a treadmill, but alas, I did not.
Sunday, August 10th-Day After Microfestivus
Sleep was very interesting, but hopefully it was a good collective effort from the different pieced-together times.
I ended up doing a makeshift Pure Barre class in our living room sans bar or ball while watching Bar Rescue - Oh, John Taffer! I definitely worked up a sweat and would like to try and maintain some of the moves to help with core, seat, thigh, and overall toning. Eventually, I'd like to get a bar (Lowes!) and a ball (Amazon!) and continue to try and work that in as a supplemental workout to...
CROSSFIT. Yep. We are going to be CrossFitters again starting tomorrow, August 11th at 0530. We will be joined by many good friends and are excited to be back in the grind. I have to say, though, that the following best sums up my feelings about it:
Kate
Pure Barre PM*last class as my 1 month is up on the 7th
Chad
Kickball
Tuesday, August 5th
Nada, although I had planned on doing the Pub Run and even possibly going to the RAC in the AM. Waking up proved to be too difficult and work kept me late. Boo.
Wednesday, August 6th
Kate
AM Greenway Run
Chad
Walk with Piggy
Thursday, August 7th
Nada, although there was good intention to do something at one point.
Friday, August 8th-6 Year Engagement Anniversary
Met with some of our Red Dawn Rogues for a run. I ran more slowly than normal and it felt good!! I was accompanied by Janet and Alicia while Chad walked with Piggy.
Saturday, August 9th-Microfestivus
Fully intended to do a 3 - 4 mile run, but this stupid rain was a bit much. I could've gone to the RAC and done the elliptical or even run on a treadmill, but alas, I did not.
Sunday, August 10th-Day After Microfestivus
Sleep was very interesting, but hopefully it was a good collective effort from the different pieced-together times.
I ended up doing a makeshift Pure Barre class in our living room sans bar or ball while watching Bar Rescue - Oh, John Taffer! I definitely worked up a sweat and would like to try and maintain some of the moves to help with core, seat, thigh, and overall toning. Eventually, I'd like to get a bar (Lowes!) and a ball (Amazon!) and continue to try and work that in as a supplemental workout to...
CROSSFIT. Yep. We are going to be CrossFitters again starting tomorrow, August 11th at 0530. We will be joined by many good friends and are excited to be back in the grind. I have to say, though, that the following best sums up my feelings about it:
 |
| I MUST get this t-shirt. |
Posts will be Back in the Box after today! Craycray. Here it comes...
Monday, August 4, 2014
Back to Thinking Inside of the Box...
You may have seen Chad's post as he beat me to it, but our Blog Tagline may be a bit moot at this point in time as we have just joined a brand spankin' new box here in Roanoke/Salem called River & Rail CrossFit and are really excited about it! It's a huge space convenient to work and home founded by excellent coaches - and we'll be joined by many of our old Red Dawn 0530 buddies from our previous box. It's almost like coming home, but to a new one.
At any rate, we are delighted to be getting our asses kicked on the regular much harder than we have managed to kick our own starting 0530 08/11/14.
Stay Tuned for more posts from BollardWODSquad as we take on/resume our CrossFit journey River & Rail Style!
At any rate, we are delighted to be getting our asses kicked on the regular much harder than we have managed to kick our own starting 0530 08/11/14.
Stay Tuned for more posts from BollardWODSquad as we take on/resume our CrossFit journey River & Rail Style!
Sunday, August 3, 2014
August and Everything After
Friday, August 1st
Nothing. I had intended to do something, but did not. Tired!
Saturday, August 2nd
Kate
3.12 Mile Run
Chad
Walk with Piggy due to his nerve/back/leg/foot issues.
We stopped by O'Brien Meats afterwards and picked up some delicious fresh beef, pork, and chicken, bacon, and eggs. What a deal! Then we looked at 5 houses, unfortunately none of them being "it," we are back to the drawing board. Definitely need to keep upping the workouts and must improve the diet as it it has been OOC lately.
Sunday, August 3rd
Hit up the RAC this afternoon as I felt we needed to get moving. We did clean the house this AM, but had a lull in activity, so alas, we went and I'm glad.
Kate
Got this little ditty from Carbyne CrossFit:
1500m row
150 DUs
1.5 mi run
Here are my results including transition and breaks.
Triple 1.5
I also did some work on the Gravitron as well as some moves from Pure Barre for arms and abs for just a little something extra.
Chad
20 min elliptical
500m row
core work
1000m row
Arms.
PS - The RAC has been under major construction and they have just painted a bunch of stuff. Looks nice. Ciao now.
Saturday, August 2, 2014
Last of July
Sunday, July 20th
Wanted to do something, but didn't. Rest Day
Monday, July 21st
Kate
Pure Barre
Chad
Kickball
Tuesday, July 22nd
Anything?
Wednesday, July 23rd
Both
RAC - did we Spin?
Kate
Pure Barre PM
Thursday, July 24th - Sunday, July 27th
FloydFest - lots of laughing, walking, and dancing was the only exercise had. Bending elbow and shoving face definitely more than offset those activities, however.
Monday, July 28th
Sheer exhaustion and back to work. Definite Case of the Mondays.
Chad
Kickball
Tuesday, July 29th
Pub Run!
Kate
3 mi run
Chad
Chad took Piggy and walked/slow jogged about 2 miles.
Wednesday, July 30th
Kate
Pure Barre
Chad
Kickball
Thursday, July 31st
Nada. So Tired.
Sheryl Crow PM!
Onto the next month!
Wanted to do something, but didn't. Rest Day
Monday, July 21st
Kate
Pure Barre
Chad
Kickball
Tuesday, July 22nd
Anything?
Wednesday, July 23rd
Both
RAC - did we Spin?
Kate
Pure Barre PM
Thursday, July 24th - Sunday, July 27th
FloydFest - lots of laughing, walking, and dancing was the only exercise had. Bending elbow and shoving face definitely more than offset those activities, however.
Sheer exhaustion and back to work. Definite Case of the Mondays.
Chad
Kickball
Tuesday, July 29th
Pub Run!
Kate
3 mi run
Chad
Chad took Piggy and walked/slow jogged about 2 miles.
Wednesday, July 30th
Kate
Pure Barre
Chad
Kickball
Thursday, July 31st
Nada. So Tired.
Sheryl Crow PM!
Onto the next month!
Saturday, July 19, 2014
I Spy Mid-July
We have to keep our momentum going despite Chad's injury and our overall lack of sleep. We both want to be looking good for our 5th Wedding Anniversary on September 5th (and the week prior for our beach Vacation!)
With RAC and Pure Barre, we're already spending a little more than normal, but not more than one would doing XFit. We are toying with the idea of joining a new box in the next month or so. That would shift finances yet again. Oh, and our workouts. Need to start peppering in some WODs on our own again. Decisions, decisions.
Monday, July 14th
Definitely didn't get going the AM, so we both knew we had to do something in the PM.
Kate
Pure Barre
Chad
Spin Class (1 CC)
Kickball
Tuesday, July 15th
Up late and not a lot of sleep, we got up anyways.
Kate
XTreme (1 CC only 3 left!)
Chad
Lifted Back
Abs
15 min on bike
Wednesday, July 16th
Kate
Pure Barre
Chad
Cycle (1 CC only 3 left!)
Little lifting
Kickball
Thursday, July 17th
Both
CxWorx (1 CC)
RPM (1 CC)
Friday, July 18th
Kate
Pure Barre
Saturday, July 19th - Last Day of the RAC Caribbean Challenge
Both
RPM Launch (1 CC- DONE!)
SWEATY SWEATY SWEATY.
Funny story on finishing the Caribbean Challenge - our sheets were missing from the binder to actually mark off our last block. We also inquired about finally getting of Body Fat Check done and none of the high schoolers/collegians could answer our question about any of it. A bit annoying and very anti-climactic after all of that work. Of course I emailed the Fitness Manager and hope to hear back about all of it. But alas, we completed it. I need to get back to heavy lifting on a consistent basis again as well as running (Half Marathon Training for Richmond Nov 15), and WODs. I've shifted in focus as of late due to this challenge and Pure Barre and really shouldn't have let that stuff go. The mileage I earned is now gone and I need to build up again. Also need to build up strength again. Chad's focus has certainly shifted as well due to his injury. He's going to see a Physiatrist soon. At least we are out there doing something; but need to kick it up a notch! Oh, and we need to adjust our diets to a more healthy balance. Can't say the hard work will show with our habits as of late. All in due time, right? Happy Saturday.
Monday, July 14, 2014
July All Up In My Eye
So we got back from vacation accompanied by complete exhaustion, but knew we had to get back into gear. We ended up not doing anything on Sunday, even though I think we probably could have since we got back early afternoon. Alas, we didn't, and that's OK.
Monday, July 7th
Plan was to go to the RAC in the AM and go to Pure Barre in the PM, which happened...kind of.
I was dead to the world, but Chad ended up heading the RAC early and worked out whereas I went to Pure Barre after work.
Chad
Bike 3 Miles (1 CC)
Swim 10 laps (1 CC - only 5 left!)
Kickball Game
Kate
Pure Barre
Tuesday, July 8th
Plan was foiled to go in the AM again, but we did end up going in the PM.
Chad
Ran 1/4 mi on the treadmill
Jump rope
Lifted Chest
Kate
Bike 3 Miles (1 CC - only 5 left!)
Some lifting
Wednesday, July 9th
Woke up to go to Spin, but couldn't get myself ready in time so we missed it, yet, we were up. I went to Pure Barre after work and Chad's kickball game was cancelled, so he went to the RAC.
Chad
Lifted Lower Back and Shoulders
Stretches
Kate
Pure Barre
Thursday, July 10th
Chad was exhausted because he stayed up late to do some work whereas I somehow got up and at 'em despite still feeling behind on sleep. He did, however, go after work.
Kate
Row 5000m (1 CC)
Pure Barre at Lunch
Chad
Lifted Arms
Biked for 25 min
Friday, July 11th
Both
Morning run with our Red Dawn Rogues. Chad walked with Piggy due to his leg issues from his sciatica and I ran with Angel but my Garmin was dead. Got the stats from her. http://www.mapmyfitness.com/workout/642752177
Saturday, July 12th
Kate
Pure Barre
Sunday, July 13th
Kate
Run w/ Angel. We ran 3ish and in light of the heat and humidity, walked the rest.
Chad
Bike Ride
We did pretty well. Now off to finish the Caribbean Challenge (CC) by the 19th!
Monday, July 7th
Plan was to go to the RAC in the AM and go to Pure Barre in the PM, which happened...kind of.
I was dead to the world, but Chad ended up heading the RAC early and worked out whereas I went to Pure Barre after work.
Chad
Bike 3 Miles (1 CC)
Swim 10 laps (1 CC - only 5 left!)
Kickball Game
Kate
Pure Barre
Tuesday, July 8th
Plan was foiled to go in the AM again, but we did end up going in the PM.
Chad
Ran 1/4 mi on the treadmill
Jump rope
Lifted Chest
Kate
Bike 3 Miles (1 CC - only 5 left!)
Some lifting
Wednesday, July 9th
Woke up to go to Spin, but couldn't get myself ready in time so we missed it, yet, we were up. I went to Pure Barre after work and Chad's kickball game was cancelled, so he went to the RAC.
Chad
Lifted Lower Back and Shoulders
Stretches
Kate
Pure Barre
Thursday, July 10th
Chad was exhausted because he stayed up late to do some work whereas I somehow got up and at 'em despite still feeling behind on sleep. He did, however, go after work.
Kate
Row 5000m (1 CC)
Pure Barre at Lunch
Chad
Lifted Arms
Biked for 25 min
Both
Morning run with our Red Dawn Rogues. Chad walked with Piggy due to his leg issues from his sciatica and I ran with Angel but my Garmin was dead. Got the stats from her. http://www.mapmyfitness.com/workout/642752177
Saturday, July 12th
Kate
Pure Barre
Sunday, July 13th
Kate
Run w/ Angel. We ran 3ish and in light of the heat and humidity, walked the rest.
Chad
Bike Ride
We did pretty well. Now off to finish the Caribbean Challenge (CC) by the 19th!
Sunday, July 6, 2014
June to July
Friday, June 27th
Kate
Run on Parkway trail
Chad
Run around Cedar Point
Saturday, June 28th
KatePure Barre with Emily. This was much more difficult than I expected. Looking forward to adding more of this to my repertoire.
Sunday, June 29th
I wanted to do something, but didn't. Dumb.
Monday, June 30th
Kate
AMT (1 CC)
Lifting
ChadElliptical
Lifting
Tuesday, July 1st
Kate
3 mi bike (1 CC)
"Chief" WOD
3min AMRAP x 5 (1 min rest between)
3 Power Cleans (65#)
6 Push ups
9 Air Squats
Didn't record...
ChadWalk/Run
Lift
Wednesday, July 2nd
Nothing - travel to Raleigh right after work.
Thursday, July 3rd
Fitness Center at The Abbey
Kate
10 min elliptical
3 mi bike (1 CC)
Chad
Elliptical
Lift?
Both
WOD
22-16-10
Burpees
DB Snatches (20/50#)
Plank Hold for that many seconds
untimed.
Friday, July 4th
Both
Walk around Lake Geneva (1 CC)
Saturday, July 5th
Kate
Run around Lake Geneva
Chad
Run around Abbey
Stretches
Sunday, July 6th
Nada so far...
Kate
Run on Parkway trail
Chad
Run around Cedar Point
Saturday, June 28th
KatePure Barre with Emily. This was much more difficult than I expected. Looking forward to adding more of this to my repertoire.
Sunday, June 29th
I wanted to do something, but didn't. Dumb.
Monday, June 30th
Kate
AMT (1 CC)
Lifting
ChadElliptical
Lifting
Tuesday, July 1st
Kate
3 mi bike (1 CC)
"Chief" WOD
3min AMRAP x 5 (1 min rest between)
3 Power Cleans (65#)
6 Push ups
9 Air Squats
Didn't record...
ChadWalk/Run
Lift
Wednesday, July 2nd
Nothing - travel to Raleigh right after work.
Thursday, July 3rd
Fitness Center at The Abbey
Kate
10 min elliptical
3 mi bike (1 CC)
Chad
Elliptical
Lift?
Both
WOD
22-16-10
Burpees
DB Snatches (20/50#)
Plank Hold for that many seconds
untimed.
Friday, July 4th
Both
Walk around Lake Geneva (1 CC)
Saturday, July 5th
Kate
Run around Lake Geneva
Chad
Run around Abbey
Stretches
Nada so far...
Thursday, June 26, 2014
Week4June
So began the LONG DRIVE from hell back whilst extremely sleep deprived and exhausted after albeit, a fun, but short weekend with family in Indiana.
We got home just in time to catch most of the 2nd half of USA vs. Portugal at Village Grill!
Needless to say, we did not do any sort of working out unless you include sitting in a car, bending elbow, or jumping up and down and shouting for a scored GOAAAAAAAAAAAAL.
Monday, June 23rd
Kate
Run with Piggy. It was VERY brief, but hilly. And hot. Oh, it was hot. My bronchials are not treating me well as of late so I am struggling more than usual. I've also lost all of that mileage at which I was becoming somewhat comfortable in preparation of starting to increase. Half Marathon is Nov 15. EEK!
Chad
8 min Tabata WOD
Push Ups, Plank, Situps, Air Squats, Lunges, Flutter Kicks.
Tuesday, June 24th
Kate
Run in the heat at the Salem Greenway. Was dying and I felt like I was exerting a lot more effort than normal to yield the speed that I was. The heat didn't help, nor did my respiratory issues. Holy hell. I just want to get back to my running happy place.
Chad
Walk with Piggy along the same Greenway. Gout toe wasn't helping his case. I took Piggy towards the end as he was hobbling and we did one last quick little sprint up a little hill (not recorded).
Wednesday, June 25th
Nothing. Was too exhausted to wake up early as usual and by the time we both got home we were too exhausted to work out. Yes, working out can help wake you up and reinvigorate and re-energize, but just couldn't muster up that fortitude.
Thursday, June 26th
Same. Even though I woke up to my early alarm, I couldn't pry myself out of bed fast enough to fool myself into going to the gym. Shame. And working late yet again (at least 3rd day this week) and my chest/cough/bronchial condition bothering me, just not feeling it even though I really want to. It's summer, it's nice out. I'm tired, but I'm also losing muscle and gaining weight. Boo.
Really needing some motivation and namely more recovery; Chad's foot/sciatica and my respiratory and solid sleep.
Need to get to the RAC tomorrow. No more excuses. We were in a good swing of things and just need to get back in the groove. Gotta get swole, so back to the iron tomorrow. Morning workouts really do suit me (and us) much better than post-work ones. Too many things can change between the time you are feeling ready to work out and the moment you walk through that door to return home.
Wednesday, June 25, 2014
June Cubed
3rd week of June
Sunday, June 15th
Rest
Monday, June 16th
RAC in the AM
Kate
Row 2500m (1/2 CC)
Lifted
20 min on ARC Trainer (1 CC)
Chad
20 min on Elliptical (1 CC)
Lifted Chest - The Rock Style
Stretching for Back/Foot
20 min on Elliptical (1 CC)
Lifted Chest - The Rock Style
Stretching for Back/Foot
USA!! Bent elbows, cheering, and jumping around in the PM!!!
Tuesday, June 17th
Exhausted. Lazy.
Wednesday, June 18th
Felt sick, bronchial issues, exhausted
Thursday, June 19th
Kate
20min on AMT (1 CC)
20min on AMT (1 CC)
Row 2500m (1/2 CC)
A little lifting
Chad
20 min on Elliptical (1 CC)
Lifted Shoulder and Biceps
Friday, June 20th
Kate
A very hot and humid run to and through the Tibetan Mongolian Buddhist Cultural Center. Some great scenery. Felt long due to the state of my lungs and the heat and humidity - and hills.
Chad
Walked due to the state of his foot.
Saturday, June 21st
KateFound 12 Minute Athlete and did a riff off of the Tabata WOD-type workouts. 18 rounds of :30 on and :10 rest of 6 different exercises (I did each of the 6 exercises 3 times).
High Knees, Burpees, Air Squats, Mountain Climbers, Situps, and Lunges.
Definitely got a good sweat on from these 12 minutes!!
Plus some walking and dancing at DMB!!!
20 min on Elliptical (1 CC)
Lifted Shoulder and Biceps
Friday, June 20th
Kate
A very hot and humid run to and through the Tibetan Mongolian Buddhist Cultural Center. Some great scenery. Felt long due to the state of my lungs and the heat and humidity - and hills.
Chad
Walked due to the state of his foot.
Saturday, June 21st
KateFound 12 Minute Athlete and did a riff off of the Tabata WOD-type workouts. 18 rounds of :30 on and :10 rest of 6 different exercises (I did each of the 6 exercises 3 times).
High Knees, Burpees, Air Squats, Mountain Climbers, Situps, and Lunges.
Definitely got a good sweat on from these 12 minutes!!
Plus some walking and dancing at DMB!!!
Saturday, June 14, 2014
JUNEENEJ
And a recap of the 2nd week of June 2014:
Sunday
Recovering from Saturday in addition to a Gout flare up for Chad. No good.
Monday
Kate
4mi Runch Boy, it was a HOT one!
Tuesday
Kate
Hamstring Yoga after work. I used a belt and a book as opposed to a strap and a block.
Wednesday
Kate
Hardest Spin Class Ever! I was a ball of sweat and it kicked my ass! Wish I would have worn my Garmin HRM to see what I burned. (1 CC)
Chad
Swim (1 CC)
Thursday
Kate
Precor AMT (1 CC)
Negative Lifting
Chad
Swim (1 CC)
Friday
Kate
Rest
Chad
Physical Therapy - consisted of stretching and core work.
Saturday
Kate
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Father's Day 5k
I got 2nd place overall for women's (just 0:04 off 1st and thought I had her and then some kids ran in from the sidelines and it threw me a little) and would have won my age group but they don't double dip on the awards (kind of bummed as I also wanted a medal!) but I got a commemorative spatula award in honor of Father's Day. Thanks to my place of employment, Robertson Marketing, for sponsoring the race and giving Andy and I our entries. We played some cornhole, Chad played a golf chipping game, enjoyed some bbq, and hung with Piggy. Also good to see and hang with the Grigas Family.
Chad
Stretches and 5k support with Piggy.
HAPPY SATURDAY!!
Sunday
Recovering from Saturday in addition to a Gout flare up for Chad. No good.
Monday
Kate
4mi Runch Boy, it was a HOT one!
Tuesday
Kate
Hamstring Yoga after work. I used a belt and a book as opposed to a strap and a block.
Wednesday
Kate
Hardest Spin Class Ever! I was a ball of sweat and it kicked my ass! Wish I would have worn my Garmin HRM to see what I burned. (1 CC)
Chad
Swim (1 CC)
Thursday
Kate
Precor AMT (1 CC)
Negative Lifting
Chad
Swim (1 CC)
Friday
Kate
Rest
Chad
Physical Therapy - consisted of stretching and core work.
Saturday
Kate
Father's Day 5kI got 2nd place overall for women's (just 0:04 off 1st and thought I had her and then some kids ran in from the sidelines and it threw me a little) and would have won my age group but they don't double dip on the awards (kind of bummed as I also wanted a medal!) but I got a commemorative spatula award in honor of Father's Day. Thanks to my place of employment, Robertson Marketing, for sponsoring the race and giving Andy and I our entries. We played some cornhole, Chad played a golf chipping game, enjoyed some bbq, and hung with Piggy. Also good to see and hang with the Grigas Family.
Chad
Stretches and 5k support with Piggy.
HAPPY SATURDAY!!
Sunday, June 8, 2014
First Week of June
Rest Day - We had been working hard again (finally).
Monday, June 2
Both
RAC
20 min Elliptical (1 CC)
Lifting
Kate
Bike Ride at Lunch (1 CC)
Tuesday, June 3
Intent to RAC or Run, but neither happened. Had felt weird, lightheaded, dizzy, and just not quite right and ended up taking another rest day.
Wednesday, June 4
Couldn't get in the AM and with pending Thunderstorms in the PM, will need to either do a video at home or head to the RAC, unless, of course, the rain holds. It will still be really warm and humid, though.
I went for a trail run (it had been longer than I'd like to admit - I used to go quite often!) but it was hotter than Hades, still beautiful, but I was a sweaty beast and was definitely challenged. I'd like to point out that my HRM must have malfunctioned as I certainly burned more than a measly 26 calories!
Thursday, June 5
Couldn't wake up this AM, so I went this PM after reading a Women's Health article about a good ab workout, which was actually courtesy of Men's Health. So, I went and did that, just that, even though I probably should have done more. The RAC smelled from the construction and I was tired and a little defeated at my lack of athletic prowess. Here's my results from the WOD.
Chad went to PT and hoping he can get back to where he needs to be in order to work out like he wants to. At least he can still lift upper body, do core exercises, and swim in the meantime.
Friday, June 6
Both
Swam 10 laps (1 lap = 50 yds/45.72 m) (1 CC)
Hot Tub
 |
| June |
We met with our EWOD folks and did a WOD at Longwood Park in Salem. To preface, my legs were quite sore from my Thursday WOD and in all of the wrong places for what was to come! This 30 minute endurance WOD consisted of: starting at the top of a huge hill and running down, 10 push ups on the walkway near the bandstand, run the loop on said walkway, jumping the wall obstacle, and when you reach the bottom of the hill on the path, 10 more push ups, then running up the huge hill, followed by 10 weighted goblet squats. In 30 minutes I believe - if my memory serves me - got through 5+all elements minus the 10 goblet squats. I had my Garmin and HRM in the car but neglected to put it on - darnit! Chad scaled some of the WOD and did different exercises due to his back/leg/foot issue. He managed to run a little bit, walked some, but did not run up or down the hill because that really could have exacerbated the problem. Instead of the wall jump, he did some dead hangs and dips on the parallel bars but also did the push ups, but with one leg crossed over the other to add to core strength as well.
It was a doosie, but I'm certain our activities that followed more than cancelled out our efforts. Live and learn.
Friday, May 30, 2014
Mayday May Day
Wednesday, May 21
Nada
Thursday, May 22
Nada
Friday, May 23
Nada
Saturday, May 24
Joined the 8 week RAC Caribbean Challenge (denoted CC), albeit a little late, the goal is to complete it! This challenge goes from May 18th - July 19th and in order to receive the health and wellness goodie bag at the end, one must complete 32 island's worth of work by the end of the program, in addition to a personal trainer demo and a body fat check (yikes!). This entails 5x7 activities: 1 mi run/walk, 3 mi bike, 10 laps/5,000m swim/row, 20 min elliptical/amt/arc trainer, group exercise class, and 100 reps of strength. Definitely a good way to make sure you mix things up, especially in the summertime!
Kate
Run 'n Lift (2 CCs)
3 x 10 of each with a lap after each set: Clean, Push Press, Bench Press, Bicep Curls and Tricep Kickbacks, Tricep Skullcrushers, 2 laps, then Jumping Jacks, :30 plank, Jumping Jacks. 2 miles total.
Chad
Chest, Bis, Tris (1 CC)
500m Row
Stretching
Sunday, May 25
Kate and Chad
11 mi Bike Ride (1 CC)
Monday, May 26 MEMORIAL DAY
Kate
5mi Run in the morning heat (1 CC)
Chad
8.5mi Bike Ride (1 CC)
Tuesday, May 27
Rest
Wednesday, May 28
Kate
Legs (1 CC)
1000m Row (Partial CC)
Hot Tub
Chad
Bis, Tris (1 CC)
Hot Tub
Thursday, May 29
Kate
Swim 10 Laps (1 CC)
Hot Tub
Chad
Swim 10 Laps (1 CC)
Hot Tub
Friday, May 30
Kate RAC
4000m row (1 CC)
Upper Body Lifting (1 CC)
Abs
Saturday, May 31
Kate
7 mi Run (1 CC)
Chad
13.85 Bike Ride (1 CC)
Tuesday, May 20, 2014
Don't Turn Around
So let me recount the workouts we have done over the past couple of weeks...
Friday, May 9th
Nada
Saturday, May 10th
Gallop 4 the Greenways
Kate PR 25:55.2 and 3rd Place in Age Group!
Chad improvement in time of recent running 32:56.0!!
Also enjoyed a fun party after!
CHEERS!
Sunday, May 11th
Nada
Monday, May 12th
Nada
Tuesday, May 13th - Chad's 32nd!
We redid a wod as an homage to last year's Chad 31 WOD. We had to make a couple of adjustments, however:
Thirtyone.doh
31 Air Squats (we used the exercise ball in light of Chad's back - much harder)
31 Sec Plank
31 Rope Slams (we used barbells as the TRX room was occupado)
(0.1 was 31 bonus squats)
2013 K: 7:52 2014 K 8:25
2013 C: 8:00 2014 C 8:54
Chad came up with this year's bday wod:
3RFT
13 push press (45/135#)
13 push ups
13 lunges
2 laps
C 14:35
K 14:47 *boy, i wasn't feeling it and felt weak!!
32 Burpees (again)
K 3:02 *hot damn, a minute longer than just 5 short days ago!
C 3:42
Wednesday, May 14th
MOM & DAD ARRIVED
Thursday, May 15th
Nada
Friday, May 16th
Nada
Saturday, May 17th
Early morning run. I ran 7 and Chad ran 3-3.5 and walked around 1 more. Felt pretty good, but my feet were bothering me towards the end, and, my sports bra chaffed me BIGTIME. As in breaking skin. OUCH.
Sunday, May 18th
Nada
Monday, May 19th
Nada
Tuesday, May 20th
Nada
Lots of bad sleep, trouble waking up, and lackluster motivation. Excuses, really. We could have made ourselves get up while mom and dad were here, but we didn't.
Gotta get back to it, however, we have to adjust some things on account of Chad's minor bulging disk in his lower back. He needs to take a different approach to working out for a little while and I will go alongside him, but will still continue to run, too. Or should. Need to get back into the lifting. Fallen off the wagon again. Must get back up and keep it consistent again.
Friday, May 9th
Nada
Saturday, May 10th
Gallop 4 the Greenways
Kate PR 25:55.2 and 3rd Place in Age Group!
Chad improvement in time of recent running 32:56.0!!
Also enjoyed a fun party after!
CHEERS!
Sunday, May 11th
Nada
Monday, May 12th
Nada
Tuesday, May 13th - Chad's 32nd!
We redid a wod as an homage to last year's Chad 31 WOD. We had to make a couple of adjustments, however:
Thirtyone.doh
31 Air Squats (we used the exercise ball in light of Chad's back - much harder)
31 Sec Plank
31 Rope Slams (we used barbells as the TRX room was occupado)
(0.1 was 31 bonus squats)
2013 K: 7:52 2014 K 8:25
2013 C: 8:00 2014 C 8:54
Chad came up with this year's bday wod:
3RFT
13 push press (45/135#)
13 push ups
13 lunges
2 laps
C 14:35
K 14:47 *boy, i wasn't feeling it and felt weak!!
32 Burpees (again)
K 3:02 *hot damn, a minute longer than just 5 short days ago!
C 3:42
Wednesday, May 14th
MOM & DAD ARRIVED
Thursday, May 15th
Nada
Friday, May 16th
Nada
Saturday, May 17th
Early morning run. I ran 7 and Chad ran 3-3.5 and walked around 1 more. Felt pretty good, but my feet were bothering me towards the end, and, my sports bra chaffed me BIGTIME. As in breaking skin. OUCH.
Sunday, May 18th
Nada
Monday, May 19th
Nada
Tuesday, May 20th
Nada
Lots of bad sleep, trouble waking up, and lackluster motivation. Excuses, really. We could have made ourselves get up while mom and dad were here, but we didn't.
Gotta get back to it, however, we have to adjust some things on account of Chad's minor bulging disk in his lower back. He needs to take a different approach to working out for a little while and I will go alongside him, but will still continue to run, too. Or should. Need to get back into the lifting. Fallen off the wagon again. Must get back up and keep it consistent again.
Thursday, May 8, 2014
32 Flavors and Then Some
32
Born 5.8.82
8 x 4 32
"Thoitytwoo"
4RFT
5 jumping jacks*K did 8 on the 2nd round by accident
8 thrusters (55/95#)
8 lunges
2 laps (1 lap = 210m)
K 13:16
C 13:58
Finisher = 32 burpees
K 2:03 *if i hadn't stopped to adjust my pants I could've tied by 31!
C 2:46
ByeByeBye31
Last Day of 31!
KATE
Bench
Bench
10/7/5/2
50/70/80/90# (needed a spotter on the last one and could've done more)
Hang Power Cleans
5/5/5/5
12 push ups
12 dumbbell bench press (22.5# ea)
3.1 Rounds RFT
7 supermans
8 4ct flutter kicks
16 kb swings (American) 30/40#
310 m row
(.1 was superman again)
2013 8:56
2014 9:03
2014 9:03
Transitions were slow, especially when rower-related.
31 Burpees
2013 2:30
2014 2:00
Yesss! Beat my time!
2014 2:00
Yesss! Beat my time!
CHAD
Ball Squats – 4 sets of 25
Dumbbell Bench – 3 sets of 20 at 45#
Dumbbell Fly – 3 sets of 20 at 25#
Bicep Curls – 3 sets of 20 at 30#
Tricep Extensions – 3 sets of 15 at 95#
Row – 3 sets of 20 at 90#
Tuesday, May 6, 2014
YEARLY ROUND UP
I fully intended on keeping this blog up more on a daily basis as I had in the beginning, and certainly towards the end of the first year, perhaps even ending the blog at that point with something meaningful, prolific, profound, thought-provoking, and positive conveying major transformation and change of habit. But alas, I didn't. This blog, my body, and life are all a work in progress. Ebbs, flows, highs, lows, and everything in between. One can always be better, do better. That is the ultimate goal. I will admit that the FB check-ins, in addition to the blog, were going to go away, however, after thinking it over, the accountability factor remains and I (we) will continue to do so...It's an experiment, so perhaps that will still be the end result. With that said, I'll leave you with what I am calling the "yearly round up"; there will be more to come...for now.
APR26
The day of the Blue Ridge Marathon. Far cry from running the Half last year. Went for a 5.25 mi run and felt miserable. My feet hurt and it was hot as we left way too late. I also had my handheld and was not feeling it. Oh, and I wore my Lulu shorts. BAD IDEA. Can we say ride up? Slow and painful. Wished we would have signed up for the inaugural 10k, but alas, we did not.
Chad took Piggy with him on a shorter run/walk. Probably smarter.
APR27
Nada. Recovering.
APR28
Rainy and gross. Not motivation. Exhausted.
APR29
Rainy and gross. Not motivation. Exhausted.
APR30
Back to the RAC. Cannot really remember what we did. Probably some lifting and cardio.
MAY1 - 1 Year at the RAC, 1 Year Blog Anniversary
I have since forgotten what I did at the gym - probably some lifting and perhaps some cardio, but it certainly wasn't as tough as last May 1st's Lifting and WOD.
MAY2
2 mi run at Garst Mill. We went at our own paces as opposed to the last time when we ran it together.
MAY3
Equipped with podiatrist-suggested lateral wedges courtesy of the Shoe Doctor in my SuperFeet inserts and my (opened early!) gift from my parents - the Nathan Trail Mix Hydration Belt - I ran 6 miles and felt really pretty great. Chad ran/walked 4 miles. It was a beautiful morning. Then we went and checked out the new CrossFit Box, Big Lick, and congratulated the Polumbos and our buddy, Kurt. Beautiful place they have and we wish them all the best.
MAY4
Rest.
MAY5RAC'd it up. SPIN CLASS. Sweated our arses off. Good to be back in the saddle, so to speak.
MAY6
Woke up, but did not get moving. Thought about the Pub Run, but got home late. Wanted to grill and just not feeling motivated today. So, back to it tomorrow. Only 1 more day at the age of 31 for me and only 6 more for Chad. Yikes. Gotta start off 32 well, and with a good sweat!! Also need to send off 31 with a good sweat, too. Need to make that happen the next two days!!
CHEERS!!!!!!!!
APR26
The day of the Blue Ridge Marathon. Far cry from running the Half last year. Went for a 5.25 mi run and felt miserable. My feet hurt and it was hot as we left way too late. I also had my handheld and was not feeling it. Oh, and I wore my Lulu shorts. BAD IDEA. Can we say ride up? Slow and painful. Wished we would have signed up for the inaugural 10k, but alas, we did not.
Chad took Piggy with him on a shorter run/walk. Probably smarter.
APR27
Nada. Recovering.
APR28
Rainy and gross. Not motivation. Exhausted.
APR29
Rainy and gross. Not motivation. Exhausted.
APR30
Back to the RAC. Cannot really remember what we did. Probably some lifting and cardio.
MAY1 - 1 Year at the RAC, 1 Year Blog Anniversary
I have since forgotten what I did at the gym - probably some lifting and perhaps some cardio, but it certainly wasn't as tough as last May 1st's Lifting and WOD.
MAY2
2 mi run at Garst Mill. We went at our own paces as opposed to the last time when we ran it together.
MAY3
Equipped with podiatrist-suggested lateral wedges courtesy of the Shoe Doctor in my SuperFeet inserts and my (opened early!) gift from my parents - the Nathan Trail Mix Hydration Belt - I ran 6 miles and felt really pretty great. Chad ran/walked 4 miles. It was a beautiful morning. Then we went and checked out the new CrossFit Box, Big Lick, and congratulated the Polumbos and our buddy, Kurt. Beautiful place they have and we wish them all the best.
MAY4
Rest.
MAY5RAC'd it up. SPIN CLASS. Sweated our arses off. Good to be back in the saddle, so to speak.
MAY6
Woke up, but did not get moving. Thought about the Pub Run, but got home late. Wanted to grill and just not feeling motivated today. So, back to it tomorrow. Only 1 more day at the age of 31 for me and only 6 more for Chad. Yikes. Gotta start off 32 well, and with a good sweat!! Also need to send off 31 with a good sweat, too. Need to make that happen the next two days!!
CHEERS!!!!!!!!
Friday, April 25, 2014
WTF
Wednesday, April 23rd
We walked 2 miles. Chad's back was hurting him quite a bit...
Thursday, April 24th
Nada
Friday, April 25th (Piggy's 7th Birthday)
We finally made it back to the RAC!!
I did a special WOD in honor of Piggy, but I did not time it.
"Piggy's Lucky 7"
2 Rounds of 25 reps of 7 exercises (If I had done the 4, I would have died).
25 Rope Slams
25 AKBS (30#)
25 Box Step Ups (20")
25 Wall Balls (12#)
25 Slam Balls (25#)
250m Row
Man, I am certainly not in the shape I once was and need to get back there.
Chad did:
Bench
5 x 10 @ 135/175/185/175/135#
Dumbbell Bench
3 x 20 @ 40#
Curls
3 x 15 @ 95#
Lat Pull Down
2 x 20 @ 80#
Tricept Ext
2 x 20 @ 120#
1mi run
Bye Bye Bye
Tuesday, April 22, 2014
And Even More April
Thursday, April 17th
T25 Abs. Work that core!
Friday, April 18th
T25 Lower Focus on the porch at The Morgans in Charleston in the cool morning air before I assumed my work duties remotely then Chad later did a and half-assed in PJs and bare feet rendition in their gym.
Saturday, April 19th
Wanted to run, but rain and lack of motivation
Sunday, April 20th
Again, not wanting to run in the rain after bad sleep. Ran after we got home and enjoyed the sun. Quick 2miler.
Monday, April 21st
We did T25 Cardio again int he AM. Sweaty and a pain the rear on carpet.
Tuesday, April 22nd
Woke up late and sent Chad's parents off back to PA. Did not get to T25 Total Body Circuit. Could either do that or run this evening.
Chad and I both agree this T25 thing is throwing us off of our regular schedule of going to the RAC and running, etc. It was intended to be a supplement, but we aren't really enjoying it. We have carpet, it repeats a lot of the same movements, it has been bothering my foot and Chad's back, and it just isn't our style. After having done classes, CrossFit, and lifting, it just doesn't meet our needs. We are going to send it back and resume doing our thing, amping up our WODs again, and keep building on our running as we have signed up for the Richmond Half in November. Who knows, maybe we'll return to the official world of CrossFit someday if the time and the money is right. In the meantime, we'll amp up our BollardWODSquad mentality and be happier doing it. T25 and in general, workout videos, just don't do it for us. For those who it does - more power to ya!
Ended up Pub Running it and hitting up Taco Tuesday. Good stuff.
Adios, amigos.
T25 Abs. Work that core!
Friday, April 18th
T25 Lower Focus on the porch at The Morgans in Charleston in the cool morning air before I assumed my work duties remotely then Chad later did a and half-assed in PJs and bare feet rendition in their gym.
Saturday, April 19th
Wanted to run, but rain and lack of motivation
Sunday, April 20th
Again, not wanting to run in the rain after bad sleep. Ran after we got home and enjoyed the sun. Quick 2miler.
Monday, April 21st
We did T25 Cardio again int he AM. Sweaty and a pain the rear on carpet.
Tuesday, April 22nd
Woke up late and sent Chad's parents off back to PA. Did not get to T25 Total Body Circuit. Could either do that or run this evening.
Chad and I both agree this T25 thing is throwing us off of our regular schedule of going to the RAC and running, etc. It was intended to be a supplement, but we aren't really enjoying it. We have carpet, it repeats a lot of the same movements, it has been bothering my foot and Chad's back, and it just isn't our style. After having done classes, CrossFit, and lifting, it just doesn't meet our needs. We are going to send it back and resume doing our thing, amping up our WODs again, and keep building on our running as we have signed up for the Richmond Half in November. Who knows, maybe we'll return to the official world of CrossFit someday if the time and the money is right. In the meantime, we'll amp up our BollardWODSquad mentality and be happier doing it. T25 and in general, workout videos, just don't do it for us. For those who it does - more power to ya!
Ended up Pub Running it and hitting up Taco Tuesday. Good stuff.
Adios, amigos.
Wednesday, April 16, 2014
T25: So It Begins
Monday, April 14
We went to the RAC and lifted in the AM (I lifted legs - an important fact and lesson learned) and Chad worked on trying to help his ailing back with stretches and strength. I did my leg program minus one set and then added a very quick (and untimed) mini-WOD of 20-15-10-5 Step Ups and Sit-Ups to end it.
PM: We did T25 Cardio and it was very fast-paced and made us sweat like woah. The ol' gams really felt it, and the carpet proved - as I suspected - to be very unsuitable for this type of workout. Day 1 done.
Tuesday, April 15
We were going to hit up the RAC in the AM again but did not. So we did T25 Speed 1.0 after work. I liked that workout a lot more than Cardio. It incorporated dynamic movements mixed with stretching. I remember to wear my HRM this time, too.
Wednesday, April 16
This is where the MFing of Shaun T begins: Total Body Circuit. I thought I was doing pretty well keeping up with this stuff other than trying to figure out some of the movements before doing so. Boy, did this workout prove me wrong. I did this in the kitchen this AM on the laptop so I could have a flat surface and I'm sure glad I did. I hate to admit it, but I even cried out of sheer frustration. Yep. My calves, nothing else, have been killing me since during Day 1 Cardio. My calves never hurt like that, and it's very apparent how much they affect every single movement you make. At any rate, I did not nail it. I even had to do some of the modifications and even watch longer than normal to figure out how the F I would replicate those movements. Also, the rate at which they perform these movements seems unachievable at this point. It's certainly a challenge, and it's one I will rise to; guess there will just be some frustration and growing pains along the way. Definitely sweated A LOT with this one. So much so there were some puddles on the ground I needed to avoid as not to get injured. I bitched a lot about this workout and poor Chad had to face it this evening as he wanted his back to loosen up throughout the day. I've heard him grunting and such from the kitchen as I watched a Seinfeld rerun. I feel his pain. Tomorrow is Abs. Phew. Calves should get a break on that one!
See ya later, alligators!
We went to the RAC and lifted in the AM (I lifted legs - an important fact and lesson learned) and Chad worked on trying to help his ailing back with stretches and strength. I did my leg program minus one set and then added a very quick (and untimed) mini-WOD of 20-15-10-5 Step Ups and Sit-Ups to end it.
PM: We did T25 Cardio and it was very fast-paced and made us sweat like woah. The ol' gams really felt it, and the carpet proved - as I suspected - to be very unsuitable for this type of workout. Day 1 done.
Tuesday, April 15
We were going to hit up the RAC in the AM again but did not. So we did T25 Speed 1.0 after work. I liked that workout a lot more than Cardio. It incorporated dynamic movements mixed with stretching. I remember to wear my HRM this time, too.
Wednesday, April 16
This is where the MFing of Shaun T begins: Total Body Circuit. I thought I was doing pretty well keeping up with this stuff other than trying to figure out some of the movements before doing so. Boy, did this workout prove me wrong. I did this in the kitchen this AM on the laptop so I could have a flat surface and I'm sure glad I did. I hate to admit it, but I even cried out of sheer frustration. Yep. My calves, nothing else, have been killing me since during Day 1 Cardio. My calves never hurt like that, and it's very apparent how much they affect every single movement you make. At any rate, I did not nail it. I even had to do some of the modifications and even watch longer than normal to figure out how the F I would replicate those movements. Also, the rate at which they perform these movements seems unachievable at this point. It's certainly a challenge, and it's one I will rise to; guess there will just be some frustration and growing pains along the way. Definitely sweated A LOT with this one. So much so there were some puddles on the ground I needed to avoid as not to get injured. I bitched a lot about this workout and poor Chad had to face it this evening as he wanted his back to loosen up throughout the day. I've heard him grunting and such from the kitchen as I watched a Seinfeld rerun. I feel his pain. Tomorrow is Abs. Phew. Calves should get a break on that one!
See ya later, alligators!
Sunday, April 13, 2014
MoreAprilRuns
Wednesday, April 9th
Nada
Thursday, April 10th
Finally got back to the RAC, but felt super tired after not the greatest of sleeps this week, and a bit under the weather or succumbed to allergens. We went, however. I did short, light weight, high reps full body. Chad did arms and chest at normal weight. We both hit up the steam room and I sprayed the heck out of the eucalyptus in mine to try and clear my sinuses and head.
Friday, April 11th
I ended up semi-enjoying a Runch; the first half my legs felt heavy but I picked it up slightly on the second half. Luckily, my sinus pressure/pounding disappeared during it! Here's what my watch told me: http://connect.garmin.com/activity/477791969
Saturday, April 12th
Chad and I both ran on the Greenway - he ran 4 with Piggy and I ran 5 myself. Unfortunately, we ended up running against the grain during the Komen 5K...had we known! Here's what lady Garmin says: http://connect.garmin.com/activity/478341605. Felt pretty good, but was still a slower run similar to yesterday. Probably due to some of my weight gain and less activity than normal. I feel as if I'm in a fitness valley working my way back up to a peak that I so long for as it seems it's been awhile since feeling more at the top of my game. Had some rewards at Fleet Feet and I'm always in need of running socks, so I got 3 pairs and a new UV Half Buff for a great deal.
Sunday, April 13th
We had planned on hiking McAfee's for the umpteenth time this AM with a group, but Chad's back was bothering him and we both did not have the greatest night of sleep again, so we sat this one out. Hoping to get outside at some point as we enjoyed plenty of it yesterday.
We are starting T25 tomorrow! Definitely going to use it, running, and some gym time to keep it interesting. Here's hoping we really enjoy it and achieve some much-needed results. We also need to clean up our eating a bit more again, something we've been saying for awhile, because that really makes all the difference.
See you soon!
Nada
Thursday, April 10th
Finally got back to the RAC, but felt super tired after not the greatest of sleeps this week, and a bit under the weather or succumbed to allergens. We went, however. I did short, light weight, high reps full body. Chad did arms and chest at normal weight. We both hit up the steam room and I sprayed the heck out of the eucalyptus in mine to try and clear my sinuses and head.
Friday, April 11th
I ended up semi-enjoying a Runch; the first half my legs felt heavy but I picked it up slightly on the second half. Luckily, my sinus pressure/pounding disappeared during it! Here's what my watch told me: http://connect.garmin.com/activity/477791969
Saturday, April 12th
Chad and I both ran on the Greenway - he ran 4 with Piggy and I ran 5 myself. Unfortunately, we ended up running against the grain during the Komen 5K...had we known! Here's what lady Garmin says: http://connect.garmin.com/activity/478341605. Felt pretty good, but was still a slower run similar to yesterday. Probably due to some of my weight gain and less activity than normal. I feel as if I'm in a fitness valley working my way back up to a peak that I so long for as it seems it's been awhile since feeling more at the top of my game. Had some rewards at Fleet Feet and I'm always in need of running socks, so I got 3 pairs and a new UV Half Buff for a great deal.
Sunday, April 13th
We had planned on hiking McAfee's for the umpteenth time this AM with a group, but Chad's back was bothering him and we both did not have the greatest night of sleep again, so we sat this one out. Hoping to get outside at some point as we enjoyed plenty of it yesterday.
We are starting T25 tomorrow! Definitely going to use it, running, and some gym time to keep it interesting. Here's hoping we really enjoy it and achieve some much-needed results. We also need to clean up our eating a bit more again, something we've been saying for awhile, because that really makes all the difference.
See you soon!
Tuesday, April 8, 2014
AprilRuns
Only worked out April 1 and 3 in the first week of April, but we were a bit limited in time.
This week has been a little better thus far:
We ran The Salvation Army Red Kettle Matching Challenge Race on April 6th. I forgot to stop my watch upon finishing, so my time via the results above is more accurate (but you can also tell where that is via the stat maps).
April 7th presented to be a challenge after a terrible night's sleep for both of us.
April 8th Didn't get to the RAC in the AM, but always had the option of doubling up at the Pub Run tonight. We did run that, and I ran with Piggy! She did great.
This week has been a little better thus far:
We ran The Salvation Army Red Kettle Matching Challenge Race on April 6th. I forgot to stop my watch upon finishing, so my time via the results above is more accurate (but you can also tell where that is via the stat maps).
April 7th presented to be a challenge after a terrible night's sleep for both of us.
April 8th Didn't get to the RAC in the AM, but always had the option of doubling up at the Pub Run tonight. We did run that, and I ran with Piggy! She did great.
Thursday, April 3, 2014
Thoisssday
Didn't get very good sleep on Tuesday night, so was hoping for a good night's sleep Wednesday night. Boy, oh, boy. Did not feel like getting up today. Thanks to Chad for turning the lights on at getting me up!
I have just felt tired, sluggish, a bit unmotivated, and upset that I've been emotional eating and gaining lbs.
At least we went. We both did bis, tris, and chest.
Kate
Bench
45/65/75/85/90/95
10/5/5/3/1/1
Finished with 1RM of 95#
Dumbbell Biceps Curls
15/20#
Tricep Kickbacks
10#
Tricep Dips
Tricep Rope Pulldown
40/50#
Pulley Chest Flys and Biceps
10/12.5# ea arm
Incline Bench Press
45/55#
Chad
Didn't get what he lifted. He can fill out later...or never.
BOTH
Then we finished it off with 25 genie situps, 25 butterfly full situps, 25 crunches, 25 Russian twists, 25 supermans, and :30 plank hold.
I have just felt tired, sluggish, a bit unmotivated, and upset that I've been emotional eating and gaining lbs.
At least we went. We both did bis, tris, and chest.
Kate
Bench
45/65/75/85/90/95
10/5/5/3/1/1
Finished with 1RM of 95#
Dumbbell Biceps Curls
15/20#
Tricep Kickbacks
10#
Tricep Dips
Tricep Rope Pulldown
40/50#
Pulley Chest Flys and Biceps
10/12.5# ea arm
Incline Bench Press
45/55#
Chad
Didn't get what he lifted. He can fill out later...or never.
BOTH
Then we finished it off with 25 genie situps, 25 butterfly full situps, 25 crunches, 25 Russian twists, 25 supermans, and :30 plank hold.
Tuesday, April 1, 2014
April Fool's
We had the option to wake up and lift in the AM and then go on the Pub Run in the PM.
We opted for the latter only.
What a beautiful day!
Here's my Garmin Results. Up in weight, up on food and drink intake. Oy. Hopefully my hormones and emotions will level out at some point!?! Or, I need to just change my mindset back to having more self control and understanding about what I eat has more bearing on how much I work out.
I know Chad's in the same boat.
Let's get after it.
Last of March
Figured we should probably finally get these out here as March is officially over. Here are the last days of March...
Thursday, March 20
Bad night's sleep. Nope.
Friday, March 21
RAC'd it up.
Kate
Did alternative lifts to what I usually do in my lifting program: bench press, bis, tris, other abs, etc
We finished with 21-15-9
Russian KB Swings
Butterfly Situps
Chad
Lifted Chest/Tri/Bi's Abs
We finished with 21-15-9
Russian KB Swings
Butterfly Situps
Saturday, March 22
Kate
Lifting Program including a lap after every 2 set pairs - figured out it was about 9 or so laps, with 7.5 laps = 1mi.
Chad
Ran 2.5 with some walking at Garst Mill
Sunday, March 23
Nada
Monday, March 24
Kate
Warmed up with shrugs, power clean, squat cleans w/ 50# bar
Squat Cleans
70/80/90#
Synergy Room
Boxing
50 Rope Slams
3 Rounds (no time)
20 Slam Balls #25
20 American KB Swings 30#
250m Row
5 min on Orbital Elliptical
Basketball with Chad
Chad
Lifting program minus Leg Press
1000m row
Basketball with Kate
Tuesday, March 25
Kate
Leg Program
21-15-9 WOD
Step Ups
Burpees
5:24
Abs
Stretching
STEAM ROOM!
Chad
Row 1000m
Elliptical 15 mins
Stepper 10mins
Lifted Chest and Triceps
Wednesday, March 26
Rest Day
Thursday and Friday we did nothing. Lazypants.
Saturday, March 29
"CrossFit Open 7.25"
20-16-12-8-4
Thrusters (45/75#*)
Burpees
(Rough estimates as we were using analog)
12:30 or 13:30 for Kate
14:45ish for Chad
*used shorter bars and uncertain of its initial weight before bumper plates
Sunday, March 30
Kate
Lifting Program and Ran 1 mile of laps in between sets. Upped my weights on some things.
Chad
Monday, March 31
Thursday, March 20
Bad night's sleep. Nope.
Friday, March 21
RAC'd it up.
Kate
Did alternative lifts to what I usually do in my lifting program: bench press, bis, tris, other abs, etc
We finished with 21-15-9
Russian KB Swings
Butterfly Situps
Chad
Lifted Chest/Tri/Bi's Abs
We finished with 21-15-9
Russian KB Swings
Butterfly Situps
Saturday, March 22
Kate
Lifting Program including a lap after every 2 set pairs - figured out it was about 9 or so laps, with 7.5 laps = 1mi.
Chad
Ran 2.5 with some walking at Garst Mill
Sunday, March 23
Nada
Monday, March 24
Kate
Warmed up with shrugs, power clean, squat cleans w/ 50# bar
Squat Cleans
70/80/90#
Synergy Room
Boxing
50 Rope Slams
3 Rounds (no time)
20 Slam Balls #25
20 American KB Swings 30#
250m Row
5 min on Orbital Elliptical
Basketball with Chad
Chad
Lifting program minus Leg Press
1000m row
Basketball with Kate
Tuesday, March 25
Kate
Leg Program
21-15-9 WOD
Step Ups
Burpees
5:24
Abs
Stretching
STEAM ROOM!
Chad
Row 1000m
Elliptical 15 mins
Stepper 10mins
Lifted Chest and Triceps
Wednesday, March 26
Rest Day
Thursday and Friday we did nothing. Lazypants.
Saturday, March 29
"CrossFit Open 7.25"
20-16-12-8-4
Thrusters (45/75#*)
Burpees
(Rough estimates as we were using analog)
12:30 or 13:30 for Kate
14:45ish for Chad
*used shorter bars and uncertain of its initial weight before bumper plates
Sunday, March 30
Kate
Lifting Program and Ran 1 mile of laps in between sets. Upped my weights on some things.
Chad
Lifting Program and Ran 1/2 mile of laps in between sets
Kate
Ran the trail after work. Legs felt really heavy.
ChadRan 2 miles on his lunch break.
This marks the last month of blogging (started May 1, 2013), so I'm thinking I'll have to step it up for the last month of this year. I have to admit to some self-sabotage with the food and drink. Definitely up on the scales when trying to lose. Really need to change my/our mindsets and get more strict. We want to look good going into our 32 birthdays in May.
Kisses.
Wednesday, March 19, 2014
Woopsie
Tuesday, March 11th
Beautiful day for a Pub Run! Temps were nice and warm and was very happy to head out in that sunshine after work! Here are my results: First Warm Pub Run of 2014
Wednesday, March 12th
We RAC'd it up. Chad had his first workout with Leonard. I focused on upper body as I just wasn't feeling legs that day. Definitely need to update my online strength log.
Thursday, March 13th
Did not get to the gym. We did go to the Square Society Membership Drive that night, though.
Friday, March 14th
Again, did not get to the gym or to a run. Boo.
Saturday, March 15th
Beware the Ides of March. Woohoo! It's a celebration, b!tches! The Shamrock Festival in Downtown Roanoke has become one of our favorite annual events since we moved here. The weather is also always awesome that day. We started out running the Shamrock Hill 5k for the first time with our group of Red Dawn Rogues sporting our new tees. I did not PR (or if it really had been 3.1 instead of 3.2 maybe I did?), but after having a Guinness and traditional Irish breakfast at Flan's, I had one of my best times and took first in my age group (there were only 15 others) but I'll take it! Here's what my watch said *NOTE: the starting line was not pronounced nor did it capture our chips upon crossing it, so I'm not entirely certain where it actually was. The finish line, however, did.
Sunday, March 16th
No EWOD today.
Monday, March 17th
Did not get to the gym, but we did bend some elbow at Annie Moore's in honor of St. Pat's. Duh.
Tuesday, March 18th
Again, lazy and tired. Boo.
Wednesday, March 19th
Looks like we maaaaade it! We finally got back to the RAC. Our workouts were also interrupted by a false alarm fire drill. Made for an i nteresting morning. I did my entire lifting program and Chad tried his out and added the abs I do at the end.
Beautiful day for a Pub Run! Temps were nice and warm and was very happy to head out in that sunshine after work! Here are my results: First Warm Pub Run of 2014
Wednesday, March 12th
We RAC'd it up. Chad had his first workout with Leonard. I focused on upper body as I just wasn't feeling legs that day. Definitely need to update my online strength log.
Thursday, March 13th
Did not get to the gym. We did go to the Square Society Membership Drive that night, though.
Friday, March 14th
Again, did not get to the gym or to a run. Boo.
 |
| Post Run Photo Op |
Beware the Ides of March. Woohoo! It's a celebration, b!tches! The Shamrock Festival in Downtown Roanoke has become one of our favorite annual events since we moved here. The weather is also always awesome that day. We started out running the Shamrock Hill 5k for the first time with our group of Red Dawn Rogues sporting our new tees. I did not PR (or if it really had been 3.1 instead of 3.2 maybe I did?), but after having a Guinness and traditional Irish breakfast at Flan's, I had one of my best times and took first in my age group (there were only 15 others) but I'll take it! Here's what my watch said *NOTE: the starting line was not pronounced nor did it capture our chips upon crossing it, so I'm not entirely certain where it actually was. The finish line, however, did.
Sunday, March 16th
No EWOD today.
Monday, March 17th
Did not get to the gym, but we did bend some elbow at Annie Moore's in honor of St. Pat's. Duh.
Tuesday, March 18th
Again, lazy and tired. Boo.
Wednesday, March 19th
Looks like we maaaaade it! We finally got back to the RAC. Our workouts were also interrupted by a false alarm fire drill. Made for an i nteresting morning. I did my entire lifting program and Chad tried his out and added the abs I do at the end.
Monday, March 10, 2014
Another Round-Up
Thursday, March 6th
Kate
Did my lifting program - upped some of my weights again. Here's a link to my strength log.
Chad
50 air squats
50 push ups
50 situps
Back and Shoulders
Friday, March 7th
Rest
Saturday, March 8th
Kate Ran 4.5 on the River's Edge Greenway.
Chad Ran 4 (walked some) with Joe on the Salem Greenway.
Sunday, March 9th
EWOD at Green Hill Park. 2 teams: while one team swings KBs (35/45/50#) the other team had to transport a sled, a weight vest, and weight plates (10/15/25/35/45#) to the top of the hill on the end, do 5 burpees, and run back to assume KB swings. 30 min.
 |
| EWOD Crew 3.9.14 |
Monday, March 10th
Chad run with Piggy for the first two laps and then continued on with his final 3. Here's what my Garmin captured of the Running WOD.
Wednesday, March 5, 2014
SunMonTueWed
Sunday 3/2
EWOD. We ran the Green Hill Park Marine Mud Run route. I missed recording about 0.16 - 0.18mi of the first part of the run. You can see the overlap between the start and end point. The fast group finished with 50 burpees and anyone thereafter finished with 30. I did not record my 50 burpees, either. Not my most accurate recording, but nonetheless, it is something captured. http://connect.garmin.com/activity/454545543
Monday 3/3
Nope, didn't get to anything.
Tuesday 3/4
We got up and went to the RAC. I did my lifting program and upped some of my weights again. Some stayed the same. Chad lifted chest and some arms.
Wednesday 3/5
Since we didn't get to the RAC after Fat Tuesday/probably not enough sleep despite being home and on the couch by 8:30, and it was supposed to be warm, we decided to run after work. Chad did from Rotary to Moyer and back with a few walking points. I tried out my TJ Maxx Hind Running belt and I'm not really impressed. I fussed with it a lot because it didn't stay put and bounced due to the water bottle. I also didn't have my shuffle and settled for Story of the Year Pandora station on my iPhone. My shins and ankles felt tight and sore at first but things loosened up as I went. My feet, however, are yearning for new kicks. I have my old standard NB860v4 ordered as my v3s are SHOT. http://connect.garmin.com/activity/455818777
Peace out, Girl Scouts!
EWOD. We ran the Green Hill Park Marine Mud Run route. I missed recording about 0.16 - 0.18mi of the first part of the run. You can see the overlap between the start and end point. The fast group finished with 50 burpees and anyone thereafter finished with 30. I did not record my 50 burpees, either. Not my most accurate recording, but nonetheless, it is something captured. http://connect.garmin.com/activity/454545543
 |
| Sunday's Motley Crew. |
Nope, didn't get to anything.
Tuesday 3/4
We got up and went to the RAC. I did my lifting program and upped some of my weights again. Some stayed the same. Chad lifted chest and some arms.
Wednesday 3/5
| H20 Bottle, Smart Phone Sleeve, Zip Pouch |
Peace out, Girl Scouts!
Friday, February 28, 2014
Round-Up
TUESDAY, 25th
The donut run was fun! Here's my results (it's quite obvious on the timing graph where I ate my donut)
http://connect.garmin.com/activity/451577603
WEDNESDAY, 26th
We didn't do a thing. We were super tired and laziness set in as well.
THURSDAY, 27th
We couldn't wake up in the AM but made plans to go in the PM. I did my lifting program and upped some of my weights and reps (certainly not on all exercises, but some) and it felt good to get lifting again as it had been since (ahem) last Thursday. Chad lifted chest and bis. Oh, we also did some laps in between our sets to kick it up a notch.
FRIDAY, 28th
We got up *yay!* and we went to Spin. Man, the legs were feeeeeeling it. I lefted bis and tris and sprinkled in some abs and Chad did tris and hit up the steam room. The ladies steam room, unfortunately, was out of order. Bollocks. At least we got our sweat on the last day of the month.
T to the G to the I to the F!!!!
Tuesday, February 25, 2014
SatSunMonTues
Saturday, February 22
I went for a run/walk with Piggy and Chad went golfing.
Sunday, February 23
EWOD involving teams dragging a sled with a 25# weight and running a lap around a field for 45 minutes. These are my stats: http://connect.garmin.com/activity/450456891
Monday, February 24
Nothing, well, actually we both got much-needed new running shoes at Fleet Feet.
TONIGHT, Tuesday, February 25
We are running for...DONUTS! Tonight's Fleet Feet Pub Run features a Dunkin Donut challenge at the 3 mi turnaround (eat one before running back). Challenge Accepted.
I went for a run/walk with Piggy and Chad went golfing.
Sunday, February 23
EWOD involving teams dragging a sled with a 25# weight and running a lap around a field for 45 minutes. These are my stats: http://connect.garmin.com/activity/450456891
Monday, February 24
Nothing, well, actually we both got much-needed new running shoes at Fleet Feet.
TONIGHT, Tuesday, February 25
We are running for...DONUTS! Tonight's Fleet Feet Pub Run features a Dunkin Donut challenge at the 3 mi turnaround (eat one before running back). Challenge Accepted.
I guess America really does Run on Dunkin.
Saturday, February 22, 2014
Da Week
Monday 2/17 we went for a Spin.
Went for a run on Tuesday 2/18 with Leigh on the Salem Greenway and it felt great! The first sign of a warm up and some much-needed fresh air.
http://connect.garmin.com/activity/447488821
Chad ran downtown - said about 1.5 miles - with a numb mouth from getting a cavity fixed. I assume he was like Kraemer on the Mel Torme episode as he said he bit my
Took a break on Wednesday. Could have done something but we didn't.
Hit up the RAC and did my lifting program on Thursday 2/20. Upped some of my weights. Chad lifted with Matthew and Michael.
Went for a run with some folks on the Hanging Rock Greenway before enjoying some time at Parkway and then some yummy food at All Sports. Chad did about 1.5 miles again - he was late to arrive due to work.
http://connect.garmin.com/activity/449150187
That about sums up the week.
Went for a run on Tuesday 2/18 with Leigh on the Salem Greenway and it felt great! The first sign of a warm up and some much-needed fresh air.
http://connect.garmin.com/activity/447488821
Chad ran downtown - said about 1.5 miles - with a numb mouth from getting a cavity fixed. I assume he was like Kraemer on the Mel Torme episode as he said he bit my
Took a break on Wednesday. Could have done something but we didn't.
Hit up the RAC and did my lifting program on Thursday 2/20. Upped some of my weights. Chad lifted with Matthew and Michael.
Went for a run with some folks on the Hanging Rock Greenway before enjoying some time at Parkway and then some yummy food at All Sports. Chad did about 1.5 miles again - he was late to arrive due to work.
http://connect.garmin.com/activity/449150187
That about sums up the week.
Monday, February 17, 2014
Spin Me Right Round
Joe, Chad, and I were guests of Alicia's spinning class at Gold's this AM. 'twas a good time with great tunes. Thanks to her for letting us join!!
Sunday, February 16, 2014
Sunday, Yo.
We did not do anything on Saturday, so we figured it was a good idea to get going today. I went through the workout Leonard gave me last week. I will be doing this full body lift program twice a week (I failed to do so last week) and increasing the weights with time.
20 Walking Lunges
Run to Weight Room
Dead Lifts
3 x 8 @ 115#
Leg Press
2 x 12 @ 140#
Hack Squat
2 x 8 @ 70#
RDL
3 x 12 @ 70#
Weighted Calf Raise
3 x 12 @ 60#
Push Ups
2 x 12
Dumbbell Chest Press
2 x 12 @ 22.5# ea arm
Chest Fly
2 x 12 @ 40#
Seated Cable Row
2 x 20 @ 45#
Lat Pulldown
2 x 12 @ 60#
Lateral Raise
2 x 8 @ 10#
Front Raise
2 x 8 @ 10#
Dumbbell Shoulder Press
2 x 10 @ 12.5# ea arm
2 Ct Mountain Climbers
2 x 20
Free Motion Leg Raise (Abs)
2 x 12 @ 25#
1+mi run (8 laps, 7.5 laps = 1)
Kate
Warm Up
20 Air Squats20 Walking Lunges
Run to Weight Room
Lifts
Some of these were done in super set format.Dead Lifts
3 x 8 @ 115#
Leg Press
2 x 12 @ 140#
Hack Squat
2 x 8 @ 70#
RDL
3 x 12 @ 70#
Weighted Calf Raise
3 x 12 @ 60#
Push Ups
2 x 12
Dumbbell Chest Press
2 x 12 @ 22.5# ea arm
Chest Fly
2 x 12 @ 40#
Seated Cable Row
2 x 20 @ 45#
Lat Pulldown
2 x 12 @ 60#
Lateral Raise
2 x 8 @ 10#
Front Raise
2 x 8 @ 10#
Dumbbell Shoulder Press
2 x 10 @ 12.5# ea arm
2 Ct Mountain Climbers
2 x 20
Free Motion Leg Raise (Abs)
2 x 12 @ 25#
1+mi run (8 laps, 7.5 laps = 1)
Chad
Lifts
Bicep curls
3X10 @ 85#, 100#, 115#
Tricep Pull Downs
3X10 @ 80#, 90#, 100#
Hammer Curls
3X10 @ 35#
Bench Press
3X10 @ 135#, 185#, 205#, 225#
1X5 @ 245#
1X1 @ 275#
ISO Row
1X10 @35# each arm
1X10 @70# each arm
1X10 @80# each arm
Treadmill for 15 minutes
Stepper for 10 minutes
Row 1000m and at every minute get off and do 5 burpees. 25 burpees total.
Adios, amigos.
Friday, February 14, 2014
U + Me = Us
Happy Valentine's Day!
After a crazy snowy day and a half and some snow shoveling (Chad did A LOT more than I did), we got out of the house and to the RAC (it was closed yesterday due to the dumping we got).
The WOD I came up with: (1+4 = 5 RFT of 5 exercises on February 14th).
VDAYWOD
14 Burpees
14 AKBS (30/53#)
14 Genie Situps
14 KBSDHP (30/53#)
14 AS
K 17:34
C DNF - *Knee and Shoulder bothering him.
We both also sat in our respective Steam Rooms for some extra sweat. Very nice.
Wednesday, February 12, 2014
Cold Spin
Went to spinning in the cold before all of the crazy snow started. Definitely got our sweat on! Instructor also brought sweet treats (counterproductive, right?!) but of course we took them.
I finally wore my Garmin and HRM and these were my results (I didn't stop it until I was done with the cool down and stretches): http://connect.garmin.com/activity/444173932
Cheers.
I finally wore my Garmin and HRM and these were my results (I didn't stop it until I was done with the cool down and stretches): http://connect.garmin.com/activity/444173932
Cheers.
Tuesday, February 11, 2014
YogaTuesday
We were going to try and make it to Power Yoga this AM, but couldn't get going quickly enough to make it by 5:45. So, we took to the streets of YouTube via the Wii and did our own Yoga. Of course, Piggy tried to join us and laid right in the middle of our space. She's a goofball. Downward Dog!!
Chad even suggested finding another yoga workout and doing that this evening. Really good for us as we do not stretch enough and it's evident. It's such a crucial thing that we let fall by the wayside, especially with all of the working out and lifting we do. Leonard actually did some partner resistance stretching on me yesterday and it was so apparent how tight I really am. Here's to more yoga, pilates, and stretching in our future!!
Chad even suggested finding another yoga workout and doing that this evening. Really good for us as we do not stretch enough and it's evident. It's such a crucial thing that we let fall by the wayside, especially with all of the working out and lifting we do. Leonard actually did some partner resistance stretching on me yesterday and it was so apparent how tight I really am. Here's to more yoga, pilates, and stretching in our future!!
 |
| Namaste. |
Monday Lift
Went through my program with Leonard. Will stick with this full body program twice a week at these particular weights for 2 weeks and then start upping the weights through about 6 weeks of time.
Will be supplementing this program with cardio, running, classes, and WODs.
Chad lifted a lot of chest and maybe some other stuff.
Mkay bye.
Will be supplementing this program with cardio, running, classes, and WODs.
Chad lifted a lot of chest and maybe some other stuff.
Mkay bye.
FRI & SAT & SUN
Friday, February 7th
So we ended up doing 16oz curls at Parkway on Friday instead of the planned visit to the gym. Good times, good times.
Saturday, February 8th
Spin with Joe. Joe's 1st Spin Class ever, Chad's 2nd Spin Class ever, and my 3rd Spin class this year (used to frequent the Spinning thing back in the early 2000s).
Sunday, February 9th
Park 2 Park
We ran from Rotary to Moyer, stood around and BSd for a bit, then headed back. We were going to do some exercises each mile and/or at the halfway point, but that didn't happen. We did, however, do some lunges or skipped across the bridges we encountered on the way back as well as Indian Runs that started with 7 and ended with 4.
http://connect.garmin.com/activity/443092444
We polished the day off with some El Toreo. BOOM.
So we ended up doing 16oz curls at Parkway on Friday instead of the planned visit to the gym. Good times, good times.
Saturday, February 8th
Spin with Joe. Joe's 1st Spin Class ever, Chad's 2nd Spin Class ever, and my 3rd Spin class this year (used to frequent the Spinning thing back in the early 2000s).
Sunday, February 9th
Park 2 Park
We ran from Rotary to Moyer, stood around and BSd for a bit, then headed back. We were going to do some exercises each mile and/or at the halfway point, but that didn't happen. We did, however, do some lunges or skipped across the bridges we encountered on the way back as well as Indian Runs that started with 7 and ended with 4.
http://connect.garmin.com/activity/443092444
We polished the day off with some El Toreo. BOOM.
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