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!