Friday the 13th and then some...

We fully intended to double down today, but after power, Chad's back was tightening up, so we went home. I know we could have done both, for sure. But alas, it's OK.

Fri1/13 Ch-Ch-Ch-Ch-Ah-Ah-Ah-Ah
POWER

A. Clean and Jerk (12 min)
3-3-2-2-1
*Build to heaviest weight

B. 10 min AMRAP of:
1 Power Clean
100m Run
2 Power Cleans
100m Run
3 Power Cleans
100m Run...

*Add 1 Power Clean each round

*Weight used for Power Cleans is 80% of Part A.

Record heaviest weight for Part A, weight used and rounds plus reps for Part B (e.g. 275, 220, 7 rds 8 reps >>).
Kate 85, 65, 7 + 4
Chad 205, 155, 7 + 2

SATURDAY & SUNDAY 
While workouts were planned, they did not happen. Boo. Hiss. Bad adults.

Mon1/16
I came out the gates...hard...with a double.
Chad chose to do a single and go get us some groceries while I finished up...

POWER

A. 15 min to complete 4 sets of the following:

4 Front Squats + 4 Back Squats

*Weight used is 75-80% of 1RM Front Squat

B. 8 min AMRAP of:

12 Front Rack 20” Box Step-ups 95/65 (we both scaled down to 20/12")

4 Bar Muscle-ups (scaled with 8 ring rows)

Record heaviest weight for A, rounds plus reps for B (e.g. 275, 4 rds 10 reps >>).

Kate 95, 6 + 2

Chad 

PUSH

3 rounds of the following (24 min total)::

2 min at each station

Station 1: 90 sec max calories Assault Bike 

Station 2: 20 Alternating DB Strict Press

Station 3: 90 sec max reps Burpees 20-18-20

Station 4: 20 Alternating Double KB Front Rack Reverse Lunges 35/26

Record total reps for calories on Bike, weight used for DB, total reps for Burpees (e.g. 67, 35, 59 >>).

Kate 52, 15, 58

Chad 

Followed that up with some mobility.

Tue1/17

I sat today out, but Chad went to an evening class. I took Piggy for a nice walk around Atlantic Station.

POWER

Every 6 min for 4 rounds (24 min total):

7-5-3

Deadlift

Shoulder to Overhead

Box Jumps 30/24” ( 20")

*Must step down after every rep for Box Jumps.

Choose a color for Barbell:

Black:185/125

Blue: 155/105

Orange: 135/95

White: 95/65

Grey: 75/55 or less

Record color and slowest round completed (e.g. Black, 5:22 >>).

Chad Orange, 2:04

Wed1/18

PUSH

2 rounds of the following (24 min total):

In a 3 min window: 500/400m Row

In a 3 min window: 30 Wall Ball 20/14 + 15 Front Plank Up/Downs (both used 14#)

In a 3 min window: 6 sets of :15 on/:15 off Rope Choice

In a 3 min window: Rest

*Choose between Forward Circle, Alternate Arm Wave, Side to Side Wave, Mini Wave

Record fastest Row time, >> if Wall Ball station is completed within the window (e.g. 1:56 >>).

Kate 1:41, 2:45

Chad 1:38, 2:54

Followed by mobility.

While we ate well during the day, we ended up going to Sweetwater for the 420 Fest Announcements and some fun with our friend, Angela, who was in town for work. Then we hit up Ponce for some Hops Chicken (first time - and wowsa) and a little red vino. We dropped her off and headed home and enjoyed some time with some neighbors and some pups for a little bit before retiring.

Until next time, yo...

Sleep, or Lack Thereof

Mon1/9
Bad news bears tired. Didn't have the strength or gumption to go work out after a VERY eventful weekend (to say the least). Ate garbage for dinner, too. Shameful.

Tues1/10
POWER
20 min AMRAP:
Buy-in: 1 mile Run
1 Deadlift
1 HSPU
2 Deadlifts
2 HSPU...
*Add 1 rep to Deadlifts and HSPU each round

Choose a color for Deadlifts:
Black: 255/185
Blue: 225/155
Orange: 185/125
White: 155/105
Grey: 135/95 or less

Record color, time to complete for the 1 mile Run, and total reps (e.g. Black, 7:31, 67 >>).
Kate White, 7:54, 110 reps *probably could've done Orange, but didn't want to kill myself 
Chad Orange, 7:22 (3 mi on Airdyne instead of run), 113

Followed by Mobility.

Wed1/11
PUSH
A. 12 min EMOM
6 rounds of:
1st min: 10 Ring Rows
2nd min: 20 sec 2-Arm Rope Slam + 20 sec Alternate Arm Rope Slam

Rest 1 min

B. 12 min EMOM
6 rounds of:
1st min: 10 20” Box Step-ups with 2 DBs 35/25 (5 each leg)
2nd min: 40 sec max rep Sit-ups

Record total reps of 2-Arm Rope Slams in Part A, total reps of Sit-ups in Part B (e.g. 72, 175 >>).
We did B then A
Kate B 150 A 86
Chad 

Followed by Mobility.

In other news, we've had craptastico sleep for the past 4 nights, which doesn't bode well for attending AM classes. Or doubles, for that matter. Yoinks, Scooby. I had big plans, but I'm still attending. Chad woke up with some major elbow pain this AM, but luckily he is going to see our amazing, incomparable PT, Dr. Alexis, at ITF over lunch. I'm also proud that we went to the gym and then to Wally World for groceries instead of going to our building's HH right at the beginning. We made an appearance, had a beverage or two - instead of many, and had a few small bites and convo before heading back up for dinner (Pacific Carrot Ginger Soup with shredded rotisserie chicken). #patontheback As Coach Steph would say, "Progress, not Perfection."

Thu1/12
Tonight, we are finally going to tend to our other girl, Silvia "Sil," and get her all decked out with a wash, vacuum, floor mats, the dog cargo area, Piggy sticker, and ITF magnet so she's one step closer to being ready for her GA plate crowning.

Check ya later...

Hello 2017

Welp, time got a little bit away from me since my last post, as did my health. I was sick November through December and it's slightly lingering here in January of the New Year. I went through rounds of antibiotics, a round of steroids, and a lot of homeopathic and OTC methods without victory. Just one of those narrrsty things that stuck around for awhile.

Despite that, I still made myself stay active and keep going with the ITF and a wee bit of running.

November pretty much escapes me at this point, however, we did go for a walk (and I a run) or Thanksgiving Day while up in Charlotte. I'd honestly have to look back at my planner to see how we fared that month. Definitely did ITF when in town, too.

December was a busy month, and one where we spent a lot of time back in PA with the fam for Christmas. We also had to buy a new car - much needed. We joined my sister's gym for the time we were there and I was pretty proud of myself for working out the majority of the days we were out of town - even on Christmas Day. Chad worked out most of the time, too, but his back was bothering him, so he wasn't quite as committed. We finished the year out pretty well with workouts with a whole new focus going into 2017.

So, since Jan 1 - we actually took off the 1st -  still worked out on the 2nd, but refocused on the 3rd on food and fitness. ITF also updated their programming to include PUSH, POWER, and MOBILITY classes. So far, they have been great. And, I really do love ITF. I think Chad does, too.

Here's a look at our first week of 2017...

1/2
Kate & Chad
PUSH
2 rounds of the following (24 min total):
3 min at each station
Station 1: :15 max/:30 very light x 4 on Assault Bike (DNR
Station 2: 3 min AMRAP of 7 Box Jumps + 7 Burpees (5 rds + 9 reps |
Station 3: 200m MB Run 20/14 then max rep Sit-ups (69
Station 4: Rest/60 sec Couch Stretch ea leg
Record calories from bike, total reps for station 2, total
sit-ups (e.g. 56, 77, 54 >>).
DNR, 79, 69 | 84, 61, 46

1/3
Kate & Chad
POWER
For Time (25 min cap):
5 rounds of:
400m Run
20 KB Swings 26#/53#
10 Handstand Push-ups (scaled pike push ups)
Record color and time to complete (e.g. Black 22:33 >>).
Grey 19:21, Orange 21:14

1/4
Kate - POWER & PUSH
Chad - POWER
POWER
24 min EMOM
6 rounds of:
1st min: 5 Tempo Barbell Bent Over Row 65# 95#
2nd min: max rep Burpees
3rd min: 40 sec max rep Assault Bike Calories
4th min: Rest
*Tempo is 31X1
White, 113 *I suck at Assault Bike | Blue, 180

PUSH
3 rounds of the following (24 min total):
:20 work/:20 rest x 3 at each station (2 min)
Station 1: Rope 2-Arm Big Wave, Side to Side Wave, Alternate
Arm Wave
Station 2: Ring Row, Top of Ring Dip Hold, Ring Row
Station 3: 3m Lateral Shuffle x 3
Station 4: Hollow Body Rock x 3
Record total number of Ring Rows, total reps of Shuffle (e.g.
54, 49, >>).
78,78 (kept track, but may have messed up score a little)

1/5
Kate - PUSH
For Time (25 min cap):
800m Run
2 rounds of:
15 Alternating DB Snatch 25#
15 MB Chest Pass 14/10
Rest 1 min
800m Run
2 rounds of:
15 Alternating DB Snatch 25#
15 MB Chest Pass 14/10
Rest 1 min
800m Run
Record color and time to complete (e.g. Blue, 17:54 >>).
White, 19:56

1/6
Kate - Rest day
Chad - POWER
A. Every 2 min on the min for 6 sets (12 min total), perform one round of the following complex:
2 Hang Power Cleans + 1 Split Jerk
*Build to heaviest weight throughout
195#

B. For Time (10 min cap):
20 Power Cleans 135#
100 Push-ups
*May partition any way.
Record heaviest weight for A, time to complete for B (e.g. 225, Black 7:07 >>).
Blue+ 8:04

1/7
TBD

Here's to making 2017 (and the last half of 34 and first half of 35) the year of being:

 

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

http://connect.garmin.com/modern/activity/587708251

http://connect.garmin.com/modern/activity/587708255

http://connect.garmin.com/modern/activity/587708258

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...

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!!

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.