Chip Away, You Say...

Thursday 2.16
We went at 6PM that night. Waking up in the AM has been trying this week!!

POWER

Partner Chipper!
For Time (25 min cap):
2000m Row (switch every 250 m)
150 V-ups (switch every 15)
100 Hang Power Snatches (switch every 5) or 150 DB Hang Snatches (Switch every 10)

Choose a color for Snatch Choice:
Black: 115/75 or 55/35
Orange 95/65 or 45/25
Grey 75/55 or 35/20 or less

Record exercise, color, and time to complete (e.g. DB Snatch, Orange, 21:54 >>).
Hang Power Snatch, Grey (75/45), 20:40

Chad and I were partners. #TeamTrunk4Eva. We used the same rower to switch on and off for rowing, mixed V-ups with knee to elbow crunches, and I only did 45# as I have always steered away from snatches, and when I did do them it was very seldom and with low weight. I probably could've done 55, so now I know for next time.

Friday 2.17
We went at 5:15pm on a beautiful evening. Then we showered there and headed up to Brookhaven for Piggy food and then dinner and drinks with my cousin Heather and her hubby, Matt. 

POWER
25 min to complete the following:
Pause Front Squat
3-3-3-3-3
*Build to heaviest weight throughout

After the first 4 sets, perform the following as fast as possible:
15 pull-ups (scale)
X Run

Choose a color for Run Distance:
Black: 400m
Orange: 300m
Grey: 200m or less

Record heaviest weight for Front Squat, color, and slowest round completed (e.g. 225, Orange 1:45 >>)

Kate 95, Black did not record - never looked at time!

Chad 185, Orange, 3:48

Saturday 2.18.17
9am workouts! Woot! Way to start the day! Especially when we have a onesie bar crawl this evening! Gotta get it in.

POWER
5 rounds of the following (23 min total):

3 min AMRAP:
3 Deadlifts
6 Box Jumps 24/20"
9 Hand Release Push-ups
*Rest 2 min after each AMRAP

Choose a color for Deadlifts:
Black 275/185
Blue: 225/155
Orange: 185/125
White: 155/105
Grey: 135/95 or less

Record color and total rounds plus reps (e.g. Black, 10 rds 22 reps >>).
Kate Orange, 203 (10 rds 23 reps) >>
Chad Orange, 194 (10 rds 14 reps) >>

BYE bye Bye

That's SICK, Brah

Monday 2.6
I almost didn't go after Super Bowl shenanigans and not the greatest night of sleep + working all day. But, alas, I text a couple of my coaches and got the answer I knew all along - that yes, I should go. So, I did. Glad I did, even though it was a doosey! I felt better and more awake after I got home from work, to be honest, and whenever I step foot in that gym, I usually do, too.

POWER

A. Every 2 min for 6 sets (12 min total):
3 Tempo Deadlifts + 5 Barbell Rollouts
*Tempo is 31x1
*Weight used is approximately 70% of 1RM

B. For Time (10 min cap)
20-15-10
Deadlifts
OTB Burpees

Choose a color for Deadlifts:
Black 225/155
Blue 185/125
Orange 155/105
White 135/95
Gray 95/65 or less

Record weight used for Part A, color and time complete Part B (305, Black 7:17, >>)
Kate 125, Orange 7:34

Tuesday 2.7

So the other part of what had been my question yesterday was the whole idea of back-to-back, since I would be doing the latest class at night and the earliest class the following morning (I had done it awhile back). Welp, I did it, but it wasn't easy. I could've slept more, for sure. Boy, was I dragging. But, I had a massage scheduled that evening, and that was part of my motivation and reasoning to get it done in the AM. Good thing I did. Stay tuned...

PUSH
For Time (25 min cap)
3 rounds of the following: 800m Run
15 Russian KB Swings
8 Right Arm KB Front Squats
8 Right Arm KB Push Presses
15 Russian Swings
8 Left Arm KB Front Squats
8 Left Arm KB Push Presses

Choose a color for KB:
Black: 53/35
Orange: 44/26
Grey: 35/18 or less

Record time to complete (e.g. 22:54 >>).
Orange, 21:47

I had a bomb-ass massage, as usual, per Maryam. She even did a more adventurous move on the recommendation of my chiropractor (she even has it done on occasion). It took going through the abdomen to get to the back - Psoas. Was a little uncomfortable, but apparently good to have done. She also told me I have a high threshold for pain as she was really putting it to my muscles. Hurt so good.

Wednesday 2.8
Kate Rest Day - and starting to come down with something - GRRR. Muscles were sore from working out, the massage, and most likely the yuckity yuck.

Chad went in the evening before he met our friend Kenny, who was in town for a few days, at one of our favorite restaurants, Superica. I was jelly as I had to stay back since I wasn't feeling so hot. Boo hiss.

POWER
4 rounds of the following (20 min total):
1 min max rep Unbroken Push Press
30 sec Rest
1 min max rep Double-unders
30 sec Rest
1 min max Calorie Row
1 min Rest
*Once the barbell needs to be dropped, set is over for Push Press

Choose a color for Push Press:
Black: 155/105
Blue: 135/95
Orange: 115/75
White: 95/65
Grey: 75/55 or less

Record color and total reps (e.g. Orange 220 >>).
Orange, 175

Thursday 2.9
Kate feeling more sick, worked from home. I did get to make some pulled chicken with green Superica salsa. Knock 'em out the box, L! So good. I even did a little walking to see if that would help as opposed to working out. Steph sent me this super neato thing. Smart. I almost went Wednesday, but decided against it after feeling a tightness in my chest. Glad I didn't, especially after reading the above and lots of other articles.

Friday 2.10
Kate super sick - took a sick day instead of taking a half day off to head to North Georgia for a friends weekend in the mountains that has been planned for forever. [Insert every possible emotion of anger and sadness] However, our friend and neighbor, Tess, who was also planning us for this very speakend, was sweet enough to suggest we go to VidaFlow for some new fashioned vitiamin IV action and Arden's Garden for a "Grand Slam" of some good old fashioned juices. I went from a 101.7 temp that morning to a 96.7 that evening. From death to much better. Hallelerrrr. Chad went up and enjoyed the pretties of sun and sunsets and friends (#fomo much?) but came back for us on Saturday so we could at least have a day of fun.

Saturday 2.11
We made our way up to NOGA with Tess and we ended up hiking Amicalola Falls followed by visiting the Fainting Goat Winery. Then, we retired back to the house for the rest of the day where Chad and I made a taco bar for everyone, played Cards Against Humanity, hung by the fire, etc. It was a fun day. So glad I at least go to go for part of the weekend.

Sunday 2.12
Chad and I were up early and cleaned, hung out on the porch overlooking a wall of fog, having lots of coffee. Everyone woke up eventually, we hung around, and many folks said their goodbyes. We headed into Dawsonville and had some burgers before heading back to ATL.

Monday 2.13
Kate - went in AM
Chad - went in PM

POWER
A. 15 min to complete 5 sets of the following complex:
2 Clean Pulls + 2 Hang Cleans
*Build to heaviest weight throughout.
B. 10 min AMRAP of:
2 Power Cleans
2 OTB Burpees
4 Power Cleans
4 OTB Burpees…
*Add 2 reps to each movement each round.

Choose a color for Power Cleans:
Black: 155/105
Blue: 135/95
Orange: 115/75
White: 95/65
Grey: 75/55 or less

Record heaviest weight for Part A, color and rounds plus reps
completed for B (e.g. 185, Black 4 rds 15 reps >>).
Kate 95#, White, 10s + 19 reps of 12s
Chad 205, Black, 12s +5 in 14s

Tuesday 2.14

I felt a strange twinge in my knee going down the stairs, and, then whilst wearing my TOMS wedges outside, I took a bad step and twisted my ankle. GRR. So, alas, we did not make the partner workout on Valentine's Day morning or night.

Wednesday 2.16
PUSH
3 rounds of the following (24 min):
20 sec work/10 sec rest x 3 eat each station, 30 sec additional time to rotate

Station 1: Strict Hanging Straight Leg Raise (scale was on floor)

Station 2: Rope 2-Arm Big Wave, 2-Arm Inward Circle, 2-Arm Outward Circle

Station 3: DB Renegade Row

Station 4: Plate 4:/2" Straddle Jump, Lateral Switch, Forward Switch

Record weight used for DB Renegade Row, total number of reps for Station 4( e.g. 25, 257  >>)

Kate 20#, Didn't keep track, >>
Chad 45# for 1, 35# for 2, Didn't keep track

Good stuff. We'll be going to Thursday's Power class in the evening for the Partner Chipper workout, mobility, and the Nutrition Workshop. The Transformation Challenge begins March 1st, so we are trying to figure out which rendition of the challenge we shall do. Unfortunately, I will be out of town at a work conference for Fat Tuesday and the first couple of days of the challenge, but I'll make it work. I'm still congested, but trying to combat this thing at all costs.

Cheers!

Lately in Late Jan/Early Feb

Here's a week's worth of work. Not a whole lot of commentary due to waiting too long to post, but we each went 6 times in the past week - BOOM.

SAT 1.28
PUSH
3 rounds of the following (24 min total):

In a 2 min window: 30/20 Cal Bike
In a 2 min window: 30 AKB Swings
In a 2 min window: 60m Forward/Backward Bear Crawl (10m up/back x 3)
2 min Rest

Record slowest Bike time, weight used for KB, >> if Bear Crawl completed within window (e.g. 1:34, 53 >>).
Kate 1:47, 35, >>
Chad 1:50, 44, >>*last round Farmer Carry

MON 1.30
POWER
A. Sumo Deadlift (15 min)
Build to a 2RM

B. 9 min AMRAP of:
5 Burpee Box Jumps 24”/20”
15 Russian KB Swings
30 sec Rest

Choose a color for KB Swings:
Black: 70/53
Orange: 53/35
Grey: 35/26 or less

Record heaviest weight for Part A, color and rounds plus reps for B (e.g. 275, Black 5 rds 3 reps >>).
Kate 175, Orange, 6 + 3
Chad 355, Orange, 5 + 13

TUES 1.31
POWER
Every 6 min for 4 sets (24 min total), complete one round of the following:
400m Run
25 Wall Balls 20/14
5 Bar Muscle-ups (scale was band pull-downs)

Record slowest round (e.g. 4:02 >>).
Kate 3:50
Chad Rest Day

WED 2.1 
Kate - Rest Day
Chad - POWER
A. Tempo Strict Press (12 min)
4-4-4-4-4
*Build to heaviest weight
*Tempo is 22X3

B. 3 rounds of (13 min total):
1 min max rep Ring Push-ups
1 min max rep MB Sit-ups 20/14
45 second max Calorie Row
Rest 2 min

Record weight for Part A, total reps for Part B (e.g. 135, 110 >>).
Chad 145, 139

THU 2.2 GROUNDHOG DAY

I went in the AM and Chad went in the PM as he had his Coach's Assessment with Joe. He got a pretty solid plan to evaluate his progress - a plus/minus system of accountability (working out and eating).

POWER
24 min EMOM
6 rounds of:
1st min: 5 TnG Power Cleans
2nd min: 50 Double-unders
3rd min: :15 on/:15 off x 2 Assault Bike
4th min: Rest
*Weight used for Power Cleans is approximately 75% of 1RM.

Record weight used and total reps for Assault Bike (e.g. 205, 66 >>).
Kate 65, 50 *I'm not allowed to to DUs for a couple of weeks due to my split-kick that I'm trying to correct
Chad 145, 119

FRI 2.3

With it being after work Friday, I almost thought about skipping, but alas, got dressed and we went! No one ever says, "I regret working out," right? So glad we went. Got home, grabbed a quick shower, and played and sang the geeeetar (since I have been wanting to and didn't do so last Friday for a few reasons). Then we had protein and salads for dinner; neither of us was super hungry, to be honest. I think we've really been doing well with improving our eating, even if eating out with salads and grilled chicken, etc.

PUSH
Partner Workout!

Teams of 3
20 min AMRAP of the following:

Partner 1: 250/200m Row
Partner 2: max reps Wall Ball 20/14
Partner 3: holding Front Plank to allow reps to count

*1 min rest after each full completed round

*Switch stations at the completion of each Row

Record total reps of Wall Ball (e.g. 224 >>).
Kate's Team "Fableticas" 401 
Chad's Team "Rise Up" 359ish

SAT 2.4

We went in early and did a body scan on the InBody with Steph. Super interesting to see the results. Now we have a good place to start and a point of reference that we have never had before.

POWER
Partner Chipper!
For Time (23 min cap):
150/125 Calorie Row
150 Dumbbell Snatch
150 Burpees
*Must complete all 150 reps before moving forward.

Choose a color for Dumbbell:
Black: 70/55
Orange: 55/35
Grey: 35/25 or less

Record color and time to complete (e.g. Black 19:19 >>).
Team "Trunk" - Got to 148 Burpees!!! Sooo close.
Kate Grey (only did 20# due to high reps - could've done 25, though)
Chad Orange

I'm proud of us and what we have been doing and improving. We aren't perfect, but we are certainly making progress and have most definitely made progress since October when we started. I'm so very thankful for ITF and it's methodology and coaches. It really completes a piece of our life that was missing for awhile, but is so much more positive than any other gym of which I have been a part. Love My Tribe!!! #TribeVibe #ItsTribeTime

SUPER BOWL SUNDAY 2.5

GO FALCONS!
#RISEUP