"Act the Way You want to Think"

THURS 1.26.17
I wasn't feeling so hot last night, thought I slept pretty well, but knew I had to get up for this one!

I got to work out with Ashley today and I think we did a great job! 

POWER
Partner Workout!

23 min AMRAP of the following:
15 Back Squats
15 V-ups
15/12 Calorie Row
*One partner completes a full round before switching

Choose a color for Back Squats:
Black: 115/75
Orange: 95/65
Grey: 75/55 or less

Record color and rounds plus reps (e.g. Black, 6 rds 12 reps >>).
Kate/Ashley Orange, 10 rds
Chad B/Chad T Orange, 10 rds

I followed up with mobility and Chad walked home since I had the car and had a Coach's Assessment scheduled.

I got to speak with Joe (and Katie for some of it) and it was great to discuss life and the goals that I've got in mind for this year; the last half of 34 and the first half of 35.

• strict pull up
• strict push up
• no more split kicking during DUs
• get comfortable upside down for HSPUs/scales
• weigh and stay under 160# (it's been too long) by 35

• play my guitar and sing more (deep focus)
• play my violin more (deep focus)
• go on more hikes and outdoor adventures since we haven't very much since we've been here

• and of course, eat better, drink less alcohol, plan better to do so
• less negative self-talk - combat it, which I have started

"Act the way you want to think." - a smart mantra Joe offered after hearing I know what I want to do, and probably how to do it, but if I just do it, the all else will follow. It kind of goes along with everything above and my S.M.A.R.T. goal action plan for the next month: to play music for 20 - 30 minutes when I get home on Friday to decompress and to hike at least once a month on the weekends. BOOM. Doable? Absolutely.

See ya on the flipside, holmes.

Back At It

Have to start the week off right and stick to a more strict schedule of working out. Also trying to clean up the diet even more (especially during the week) since the LuRong Challenge is underway again. Might as well hop to it!! The weekends do kill us, though. So some more discipline during Friday - Sunday would definitely be of benefit as well. Just got to keep it up! Can't say I don't grow frustrated with little or no progress when it seems I have been pretty consistent, but hoping it starts to show soon; staying on a better Paleo track will help as it did in the past.

Warm Up

Foam Roll
Dynamic Stretches

Skill/Strength

K High Bar Back Squats
5/5/5/4
45/95/115/125#
Boy, why does this feel so damn heavy?!
Inverted Squat Machine
2 x 10 @ 140# (plus machine weight)
Weighted Calf Raises
2 x 10 @ 60#
1 x 20 @ 60#
Weighted Walking Lunges
2 x 12 @ 35# barbell

DUs - still can't relax?!? So tense.
20 slam balls @ 15#

C Inverted Squat Machine/Calf Raises
10/10/10/10
400/400/500/500#
Calf Raises
3 x 8 @ 400#
Chest Press
3 x 10 @ 90# each arm
Front Squats
3 x 5 @ 205#

300m Row

WOD

"Swing, Slam, Lift"
30-20-10
Russian KB Swings (30/40#)
Rope Slams
Double KB Deadlift (30/40# ea arm)
K 6:56
C 7:02

C 300m Row
K 1 min Russian Twist
Punching Bag/Boxing
DUs

Yadsendew

Would have loved to have slept in, however, took yesterday AM off and had yet another unsuccessful house search after work last night, so a good workout was in order.

Warm Up

Dynamic Stretches
K Row 250m
K 2 Turkish Getups
C 2 x Row 250m

Skill/Strength

K Squat Cleans
1 Bear Complex @ 50#
1/2/2/1/1/1
50/70/80/90/95/100# *PR!!
Failed at 105 - got in my head

C Back Squats
5/8/8/8/5
135/225/235/245/255#

WODs
(During which we rocked out to a Rick Ross station courtesy of Pandora on my iPhone)

"Fiver"
5 RFT
5 Burpees
10 4ct Mountain climbers
150m row
K 9:14
C 10:01

"FiverDeux"
5 RFT
5 Push-Ups
10 Russian KB Swings
15 Sit-Ups
K 6:47
C 6:56

The A-Holes in the Outfield won their first Playoff Game on Monday, so tonight is their next, and quite possibly last, kickball game of the season. I'll probably take Piggy to the Greenway since it's supposed to be a beautiful day/evening and perhaps even get in a little run with her during part of the game. Also considering another RUNCH. We shall see.

____________________________________

Set out to do 4 miles in the beautiful weather, but me, my body, and my sports bra just weren't feeling it. I ran two. At least I did a little extra in the evening and took advantage of some fresh air.