ThurssruhT

At it again in the AM despite the cold. Yuck!

Today I focused on bis, tris, and abs while Chad worked on chest and tris. We both did some cardio post-workout (I did 15 on the ellpitical and Chad did 10) and then we both hit our respective steam rooms.

Grabbed our coffee to go (as always) and headed back into the tundra. I sure wish the Paparazzi would quite following us.

And I was Spinning...

Chad and I did SPIN class - it was his first and my 2nd in 10 years after doing one in Erie with our pal, Jen. Pam met us there, too! It was a really good one, but man, definitely felt that coupled with yesterday's leg day!

Had good tracks and lots of good instruction complete with ups and downs and hills and slingshots. Good times! Looking forward to going back.

She's Got Legs

Didn't get to the gym Monday, which was supposed to be leg day, so we had to do it today.

Kate

• Front Squats (didn't get to 1RM only did 3 sets and max was maybe 125 or 135#?)
• Back Squats (1RM 145# got in my head about form)
• Calf Raises (100#)
• Weighted Sumo Jumping Squats (15# dumbbell per hand)
• One Leg Weighted Lunge (15# dumbbell per shoulder)
• Abs
• Laps and Mountain Climbers in between some sets

Could have and should have done more, but hadn't made myself have a leg day in a while.

Steam Room

Chad

• Back Squats 225 - 5X5
• Front Squats 135 - 5X5
• Sitting Leg Press 600 - 4X5
• Calf Raises - 600 4X10
• Hamstring Curls - 3 X 45
• Row - 1000m Row

Thursday, Friday, Sunday

After not working out since the EWOD on Sunday due to exhaustion and laziness, we finally got our act together and went Thurs, Fri, (skipped Saturday when we really should have gone), and Sunday as the EWOD did not occur this week.


Thursday, January 23rd
K Biceps, Triceps, Abs Lift n' Run (altnernated laps, mountain climbers, air squats)
C Chest and Tri and Laps

STEAM ROOM!

Friday, January 24th
K Back and Abs w/ built in super sets on some and a few laps
C Back and some laps

5RFT (Adaptation of "Marguerita")
10 Burpees
10 Push ups *did on knees and felt weak sauce!
10 Jumping Jacks
10 Situps
10 Air Squats
K 11:40
C 12:20

Sunday, January 25th
Partner WOD
While one partner is doing ME of exercise, the other runs 2 laps (7.5 laps = 1 mi)
Dumbbell Cleans
K 60 @ 25#
C 56
Sit-Ups
K 60
C 55
Lunges
K 58
C 45
Push Press
K 26 @ 30# (yikes, weak!!)
C 42
Air Squats
K 65
C 58
Burpees
K 28
C 22
DNT, so no clue how long it took.

STEAM ROOM!

EWOD

A group of us met up at 2pm on Sunday, January 19th to improve our endurance once again.

We tackled the hill (down up down up) with varied weights: the 3 ladies alternated between 25# plates and an undisclosed # med ball while the 4 fellas alternated between tires and 45# plates. The rules were that we had to carry the weight plates overhead on the way down the hill and however we chose on the way up while we threw both the med ball and tires up hill. We did this for 30 minutes. I ended up doing an extra uphill upon switching to the med ball in the valley and working my way back up with the other ladies.

In true Red Dawn ROGUES fashion, we ended our escapade with a shot of 10 year old scotch.

Here's what my watch and HRM gathered: http://connect.garmin.com/activity/432855645

Spinning

Took my first spinning class in approximately 10 years. Yes, ten.

Went with my friend Jen to LECOM and we walked some laps and gabbed to warm up. Class was fun, the teacher has what Jen calls a "Club Voice" which was very loud as he didn't have a mic. Lots of hills and standing. I enjoyed it!

We capped the evening off at the McKean 6 Pack.

Fitness in a SNAP

Went to Snap Fitness tonight by using their 7 day free trial. Didn't take much to get it. Certainly isn't the RAC, but was somewhere to go for the night.

Ran 3.12 on the treadmill in around 28ish? Added some incline and varied speeds. Stared at a wall/some TV. NO music. Old shoes. Pants falling. Chunk flubbing.

Then I did some lifting with what was available and I could make do. Focused on back again, but I was feeling gassed and weak again. Boo.

Weighted Pulley Row

Assisted/Weighted Pull Ups
Assisted/Weighted Dips

Back Pulldown (heavy)
Power Cleans (light bar)
Presses (light bar)

Back Extensions

Ball Abs
Ball Back Extensions

Felt good to get a sweat on, but I was not feeling like my normal self. Frustrating. Not sure if is due to my state of mind, body, and spirit, or if I'm really that out of it?! I have been consistently active, so it might just be a bad week combined with everything going on. At any rate, I did something, so that's good. Just want to keep things going so I don't skip a beat (hopefully).

Alright, I'm out.

100 Burpees...Again.

So, as you know, I'm up in Erie, away from my husband, home, gym, and routine. I'm back where I developed bad habits in what I'd consider not to be the healthiest of environments (tied for the 10th most obese city in the nation) or weather conditions. I am with some of my family, but in a different situation than normal due to my dad being in a nursing home (his chosen route) for rehabilitation post-knee replacement.

At any rate, I had an unhealthy late lunch which is still in my stomach, didn't work out in the AM again, and missed the EWOD (35 minutes of running a 1/4 mi weighted as many times as you could at Green Hill Park) again.

I was going to run, but the 37 degree temps didn't sound so enticing, especially when I still feel the food in my throat from lunch. Ugh.

So I decided to take the 100 burpee challenge again - this time in my parent's basement instead of our townhouse kitchen.

The results were poor thanks to my bad lunch lunch, stress levels, a moving rug beneath my feet (the slippery cement didn't fare any better for the 10 I did on it) and probably my overall weight and fitness level.

• 100 Burpees August 29 2013 - 8:29
  
• 100 Burpees January 12 2014 - 9:49

Boo. Hiss. I felt like crap. My crop pants again were an issue of adjustment (pulling them up) and my hair ended up flying in my face for much of the latter half. Oh, and of course my hormone levels due to this being the oh-so-sacred week all women get to enjoy once a month. Shit.

Really hoping to actually get to a gym tomorrow or at least work out in the AM. I feel a bit lost and upset. Not only due to my inability to do what I wish I could be doing but also about my aging parents. It's tough being in my early 30's with much older parents who are ailing and unhappy and unhealthy. I'll stop there because I don't want this to be a sob fest, but just trying to establish my overall current demeanor and situation.

Off to the shower and to babysit Lottie and Charlie with mama.

WeakEnd

Hola.

So I traveled up to Erie, PA yesterday and had to wake up super early on very little sleep (slept very poorly), so no workout for me. I did, however, manage to get a minimal workout by carrying luggage for both myself and my dad. So, I did do a little something at least. It was a long, exhausting day of travel and helping out the 'rents, so I was elated to get some sleep. I woke up early to the sound of an opened door, but I think I had a pretty solid night of sleep. Score.

Saturday (today) I woke up, checked work email, set up Mom & Dad's ChromeCast, and have been fiddling around since with random things. Chad went to the RAC, so I knew I had to do something. I tried calling this one place for a free trial but no one answered. Scratch that for today.

Chad did the elliptical for a 1/2 hour, recumbent bike for 15 minutes, and lifted. I needed his motivation today, so I sent him a list of a ton of traveling WODs and he chose the following for me to do in my parents' basement:

"Thanks, Chad"
40-30-20-10
Lunges
Push Ups
Sit Ups

15:45 with many short breaks. Boo. Weak sauce on the Weekend. WeakEnd.

WELL...it was much more difficult than I would have suspected. I did add weight to the first half of each set of lunges cheating on the side of an even half (i.e. 16 for 30) with 15# dumbbells in each hand. I did stationary alternating lunges. As for the push ups -  o.m.g. I have not really been doing them and it shows. I had to alternate between shallow real push ups, deep knee push ups, and wormy hand release push ups. And for the sit ups - I usually crank through these, but they even gave me a little challenge today. Definitely humbling and also helps to point out that I can't skip on some things and cherry pick others. Too easy to do. Push ups and pull ups are again on my radar. Not being a slender musclebound smaller-chested broad, both of those movements are much more difficult, but I'll keep working at 'em.

Plan is to do another body weight WOD tomorrow and then add weights back in next week coupled with WODs and/or cardio.

At least I did something, at least we did something.

Being away from home in crappy weather in a relatively stressful/emotional situation certainly doesn't help, but it can't be an excuse.

Until next time...

Thermal Thursday

Yo, MTV Raps!

Got another day at The RAC I didn't anticipate as my early morning flight was cancelled. Cool!

So we went in and each did our own version of lift 'n run - I focused on Chest and Back while Chad focused on Chest. I didn't run after every set, but did for the most part. If I didn't, I did mountain climbers  and even some planks instead. Then when we were done with all of that jazz, we did a WOD that Chad came up with (yay, HB)!

"Off the Cuff"
4RFT
5 ring rows
10 KB swings (30/40#)
15 wall balls (12/15#)
20 sit-ups
250m row
K 16:37
C 17:01

Then I got to pick up my prize for making it to 20 points in the Battle of the Bulge challenge: 2 45-minute personal training passes! WOOOHOO! Way more than I had expected. Wishing Chad had also earned them (he was 2 or 3 points away due to his inactive trip to Cashiers). Might check in to see how he can be added or just even pay for two of his own.

Glad we got our sweat on.

Later gators.

Tundra Tuesday

Artic Vortex Post-Hercules Cold. Everyone is cold. Not news, but it certainly helped with not wanting to get out of bed this morning and limiting the time of being outside, even if it's when you are walking from car to building or building to car.

Got home and after not the best night of sleep and decided I'd just do another Kitchen WOD instead of heading to the RAC.

So I fired up iTunes Radio and my Pocket WOD timer and got to work.

Arctic Vortex, Jr.

10-9-8-7-6-5-4-3-2-1

Burpees

Sit-Ups

7:18

I am sure I could have had a better time but I had a few things working against me: 1)fatigue from said sleep or lack thereof 2)ill-staying workout pants that refused to stay up 3)dishwasher door down and dishes-doing husband (yes!) thus limiting my space. So, I was slowed down a bit and limited in space, but I think I did alright.

Chad is seemingly procrastinating this WOD as he already is donning his jammies and has all of a sudden taken to organizing the pantry and kitchen counter as it has been driving me nuts (I do appreciate it, but it's truly odd timing). So sweet, but I want him to sweat, too!

Oh, and CONGRATULATIONS to our friends, Sarah and Travis Scaggs, on the birth of their new baby girl, Emilia Quin, early this AM!

Yikes

So we took it easy this weekend aka no workouts. Had to go this AM, but it definitely wasn't the hardest I've ever worked out.

I focused on biceps and triceps with some running and mountain climbers built in the mix while Chad worked on legs. His knee (the one he had surgery on in high school) popped or shifted again. Must ice it.

Nothing else to report here other than I will be without a gym for another week in the tundra that is Erie from the 9th - 16th. Love CrossFit Big Fish and have contemplated going back since we didn't get back in December, but not sure if I'm feeling as confident as I was in July when we dropped in. I might try and do some home WODs and lifting and if it should ever warm up and stop precipitating, try and head out for a run. We shall see.

Adios, amigos.

Friday Already

TGIF - 2 days back to work then another two off. Too bad it's not another 20 off!! Got a late start, but we went.

We both did 20 minutes on our respective ellipticals. I prefer the Precor EFX while Chad prefers the longer stride of another.

I came up with this WOD whilst on the Precor and it seemed like it would be a good one to sweat it out. It was indeed.

"PRSUP"
5RFT
10 Push Presses (115/55#)
2 laps (7.5 laps = 1mi)
20 sit-ups
K 19:28
C 20:23

Then we went to the steam room to sweat even more. Always a nice end cap.

HNY2k4

HAPPY NEW YEAR!!

"Don't get fat, get fit!"

Amazing how the pounds can really sneak up on you despite being active. Really proves how much diet matters and overindulging over the holidays can really wreak havoc on one's body. Also, working out after not enough sleep and too much food and drink certainly doesn't help during a work out, either. (I know, all novel thoughts).

At any rate, it was eye-opening how much we've let ourselves go and instead of sulking, we are going to use it as inspiration. We are also going to clean up our diets and head back into a majority-Paleo lifestyle. That is when we looked and felt our best. So why not do what works?

Warm Up

Foam Rolling

WOD

"2014"
2RFT
20 Burpees
14 KB SDLHP, 55/35#
20 DUs
14 Ball Slams 15/12#
20 HR Push-ups
14 KB Swings 55/35#
20 AS (7 of them goblet 55/35#)
14 4ct Mountain Climbers
20 Sit-ups
14 Rope Slams
20 Wall Ball 15/12#
14 Burpees
K 25:26
C 26:10

****Definitely took some rests and drinks of water throughout.

Then we walked 2 laps to cool down a little more and each sat in our respective steam rooms for a little extra sweat.

Let's Make it a Great One!

Monday Feels Like Friday

Met Chad at the gym at 3:30 after he got out of work and I spent the day off checking work emails, working on finances, and watching New Girl.

KATE

WARM UP

Stretching
DUs *whew, it's been awhile, but i've still got it

SKILL/STRENGTH

Weighted Leg Squat Machine 
2x10 @ 90#
DLs 
10/10/10/1/1/1/1 (something like this)
95/115/135/145/165/95#
Super Set
Sumo Jump Squats
3x10 @ 30#
Ab Loop Leg Lift
3x20
Super Set
Weighted Calf Raises
3x10 @ 120#
Ab Twists
Few Laps in there, too.

CARDIO

15 minutes ArcTrainer

BONUS

Ab Tramp Throws
Plank Variatinos
500m Row

COOL DOWN

Yoga/Stretching

REWARD

Steam Room
Chiropractor

CHAD

WARM UP

Stretching

SKILL/STRENGTH

Bench 10 @ 135 - 10@ 185 - 10 @205 - 10 @ 225 - 5 @ 245
Clean to Front Squats 3 X 10 @ 185
Strict Press 3X5 @135

CARDIO

15 Minutes Stepper
25 Minutes Bike

REWARD

Steam Room