Even Some More April

Saturday, April 18

K - Run https://connect.garmin.com/modern/activity/749699288

Mowed Lawn

Danced at Big Head Todd & The Monsters

C - Bike Ride

Mowed Lawn

Sunday, April 19

Nada. Rest Day.

Monday, April 20

K - Precor AMT Elliptical - 10 min

Back Squat 5/5/5/5 @ 35/85/105/125#

Cleans (some power) @ 55/65/75/80

Push Press 3 x 5 @ 55#

Snatch Practice 22#

OHS Practice 22#

Untimed "WODs"

3 Rounds

10 wall balls 10#

5 Burpees

3 Rounds

10 AKBS 30#

10 sit-ups

2 Rounds

10 TRX Ring Rows

10 2 ct mountain climbers

Planks

Steam Room!

C - Arc for 15 minutes

Hang cleans, push presses, rowed 500m

Bicep curls, skullcrushers, rowed 500m

Ran 3 laps (7.5 laps = 1 mile)

Steam Room!

Tuesday, April 21
K - Pure Barre at Lunch
C - Nada

Wednesday, April 22
Mama's Birthday!!!
Did nothing, I felt sick/allergies. AWFUL.

Thursday, April 23
K - Rowed 1000m
Deadlifted 5/5/5/5/5/1 @ 85/105/125/145/155/175#
RDLs 5/5/5 @ 105#
Rowed 1000m
Slam balls 20@25# (highest they have)

Ran 1 lap (7.5 laps = 1 mile)
20 AS
Ran 1 lap
20 lunges
Ran 1 lap
20 sit-ups
Ran 1 lap
20 2ct mountain climbers

Steam Room!

C - 10 min Stepper
30 min Elliptical
Bench Press
Cable Crossovers
Situps
Pull-ups (Gravitron)

First Full Week of April Part 1

Monday, April 6

Both
GRIT Strength

K
Rowed 3 min

3 Rounds

10 25# slam balls

Rope Slams

C
5 min stepper

Tuesday, April 7

Both
Walked to All Sports

Slow Jogged back home

Wednesday, April 8 - Happy Rex Manning Day!

K
10 Min AMRAP

10 box jumps 20"

10 AKBS 44#

10 wall balls 10#

1 farmer's carry 35# kbs

3+ 26

1 Bear Complex @35#

Cleans (Power and Hang Power)

55/75# (no count)

Back Squat Light

5/5/5/5

55/75/85/105#

AMT Open Stride

15 minutes

00:00:56 running lap (7.5 laps = 1 Mile)

C
Elliptical 30 min

Hang Cleans 3x10 @115#

Push Press 3x10 @115#

Crossover Cables 3x10 @50#

50 sit-ups

What is it about gyms with old men who clear their throats like old judges? They are inundated with them! So annoying!

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!

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.

HOWL-O-WEENIE

Warm Up

Foam Roll
Dynamic Stretches

Skill/Strength

Push Press
K 5/5/5/3/1
45/55/65/70#
PR is 90#, yet this felt extremely heavy. Time off killed my strength. Pissed off and not mentally in it today. 
C 10/10/10/8/5
45/105/115/135/165#

SUPERSETS
Dual Pulley Row
Dual Pulley Pulldown
K 3 x 10 @ 75#
C 3 x10 @ 105#

2 laps

WOD

"Ghoulishness"
3RFT

Row 500
15 dumbbell dead lifts
K 15 4ct mountain climbers
C 15 sit-ups, 15 air squats
K 15:01
C 19:08 *including poop break

K 2 laps

On the Edge of Glory

Good FALL Mornin' to ya!!

Since we failed to WOD on both September 11th and Friday the 13th, we decided to combine them into one Saturday WOD. I also got to try out my Lulu Journey Crops. They were a little shifty (in a bad way) during the MCs, but other than that, they felt great!

Here's what we did:

September 11th
46 x 4 [ for the 184 victims Pentagon & Flight 77 victims]
46 4ct Mountain Climbers
46 Dumbbell Snatches (25/60#)
46 Air Squats
46 Push Press (50/95#)
1 mile run [distance around the Pentagon]
K 20:20
C 23:02

Friday the 13th

13 min AMRAP
13 sit-ups
13 hand release push ups
K 7rds + 13 sit-ups + 3 push-ups
C 6rds + 13 sit-ups

Finisher
500m row
C 1:45 ish
K 2:06.5

Now we can enjoy our weekend with a little less guilt. Happy Saturday, everyone!

Toosday

Got to keep the momentum to keep the streak alive, so we hit the RAC up this evening. It may not have been pretty or overly intense (especially after not the greatest night's sleep and after a day of work) but by golly, we went. I also tried out my Lulu Groovy Run Shorts. I found I need to drop a few LBs and they will fit a little better.

Warm Up

Foam Roll
Stretching

Skill/Strength

Push Press (hang power clean from bench)
K 5/5/5/5/5/3
45/55/60/65/70/75/80#
C 5 x 5
135/155/165/175/185#

Ran 2 laps to loosen up

WOD

"Lazy Man's WOD"
15-10-5
Pull Ups (K Purple band C Green band)
Burpees
KB SDHP
K 7:44
C 8:09

K 1 min sit-ups 32
K 32 sec plank hold
C 250m row

After a day and a half of recommitting ourselves to a majority Paleo diet aka better and healthier lifestyle, we ended up going to Bellacino's for dinner tonight. Sure, could have gotten salad, but we ended up going with a side salad and the PIZZA special. So we caved for a good cause - to support Chuck Storm! We each purchased a t-shirt and 10% of all food sales from today are also of benefit. We can't forget about an additional side perk - the joy of seeing our friends of The Mud Freaks waiting on us :)

It's been a rough couple of days, so comfort food always helps soothe someone to a degree, but the discomfort of seeing flub in places it shouldn't be and clothes not fitting the same can certainly keep someone on track. I wore my new Lululemon Groovy Run Shorts, but was a bit miffed at how much more snug they were even since I tried them on and purchased them in Charlotte the day before Key West. I've got A LOT of WORK to do to get back to the shape I was in during LuRong last Fall and Half Marathon training this past Spring. As does Chad. CHALLENGE ACCEPTED.

Thanks, Jim!

A new day, another Monday. Had to hit up the gym. Thanks to Coach Jim Fischer of CrossFit Big Fish for the WOD idea; see "The College Kids WOD" from 8/24/13. #besomebody today!

Warm Up

Dynamic Stretches

Skill/Strength

Push Press
3/3/3/3/1/1
K 45/65/75/85/90/90# PR
C 155/165/175/180#

WOD

"Noke University"
500 M Row
Run 200 M
30 Air Squats
Run 200 M
20 Burpees
Run 200 M
20 4 ct Bicycle
Run 200 M
30 Dumbbell Swings (65/35#
Run 200 M
30 Hang Power Clean (45/135#)
Run 200 M
K 20 Front Squats (65#)
C 20 Push Press (95#)
Run 200 M
Row 500 M
C 23:02
K 23:12 *Chad beats me on the row every time!!

Cheers from VA!

Bring 'Em Out

Got a bit of a late start this AM and didn't have much of a plan, so we went with back exercises. For some reason, I had TI's  "Bring 'Em Out" in my head, but I can't say we total brought it out.

Skill/Strength

Iso-Lateral Front Lat Pulldown
K 4 x 10
35/40/45/50 (# ea arm)
C 3 x 10, 1 x  8
70/85/90/95 (# ea arm)

Dual Pulley Lat Pulldown
K 3 x 10
75/90/95#
C 3 x 10
120/135/140#

Dual Pulley Row
K 3 x 10
75/90/90#
C 3 x 10
135/135/120#

WOD

EMOM 2 minutes
3 Bench (65/135#)
3 Hang Power Clean
3 Push Press

This was supposed to be for 10 minutes, but it really was an awkward WOD and our hands were killing us. It was also pretty late and we had to get going in order to get home and shower and be ready for work when we should be. Excuses? Yes. Are we done? No. I didn't feel like we did enough, so hoping we'll come up with a WOD to do after work today. We did take Piggy for a little spin around the complex when we got home, too.

Should be back later with more...

TGIF

Phew, we finally made it to Friday once again. I was feeling pretty weak this morning, at the gym, but we got it done. I will admit I am not being smart about my vitamins, fish oil, or protein. Gotta get back on that; it might help!! More house hunting tonight after work, so glad we went this AM.


Warm Up

Dynamic stretches
250 m row
Tramp ball throw

Skill/Strength

Bench
K 10/10/5/2/3
45/65/75/80/75#

C 10/5/10/5
140/230/140/210#

2 laps

WOD

"It's Friday"
(65/140#)
10 power cleans
2 laps
10 push press
2 laps
10 front squats
2 laps
10 thrusters
2 laps
K 13:05
C 14:39

K "Quick Capper"
15-9-3
Bent over KB Row (20# ea arm)
4 ct mountain climbers
Russian twists
3:06

:30 plank

WOD Before Beer; In the Clear

Since Chad has a hell of a strawberry on his leg from kickball, we did our own thing this morning. Most definitely had to get our sweat on before Microfestivus!!

KATE
"Micro20"

2 laps ~ 1/4 mile

2 laps

20 burpees

2 laps

20 push ups

2 laps

20 4 ct mountain climbers

2 laps

20 air squats

2 laps

20 sit-ups 

2 laps

18:57

"Fest Yet?"

3 RFT

Row 250

25 KBSDHP 30#

25 slam balls 15#

10:37

CHAD

2 rounds

5 push press 135#

5 front squats 135#

5 bicep curls 95#

2 rounds

5 push press 155#

5 front squats 155#

5 bicep curls 95#

Ran 2 laps

2 rounds

Row 250 

20 rope slams

Random dips, pull ups, ball slams (12#)

Now let's go drink some beer!!

Cheers :)

Back to the RAC

FINALLY BACK after quite the hiatus.

Warm Up

Foam Roll
250m row
K slam balls
K TRX

Skill/Strength

K Push Press
5 x 5
50/60/70/80/85#

C Hammer Strength Iso-Lateral Incline Press
5 x 10
45/80/90/95/100# (ea arm)

Supersets
Bench Crunches

Bicep Dumbbell Curls
K 3 x 7
15/17.5/20#
C  8@ 40#, 8@45#
Pulley Bicep Curls 5@50#, 5@50#, 3@60#

WOD

"Armed"
21-15-9
TRX Rows
Rope Slams
K KB SDHP #30
C Sit-ups *shoulder issue
K 4:54
C 5:20

Finisher

50 sit-ups
K 1:35

Sunday FUnday

We met up with our Mud Freaks friends this morning at 8:15 to get our WOD on. Had a great time as always. There were 9 of us: Matt, Colleen, Vivian, Wensday, Michael, Denise, Shannon, Chad, and me.

Putting the FU in Fun

KATE
2 laps
50 Push Presses @ 45#
2 laps
50 DL @ 70#
2 laps
50 Gravitron Assisted Pull Ups (# = assistance)
15@110#
25@100#
10@90#
2 laps
50 Abs
25 roller wheel abs
25 GHD
2 laps
50 DB snatch 
24@25#
26@30#
2 laps
37:49

CHAD
2 laps
50 DL @ 135#
2 laps
50 Push Presses @ 85#
2 laps
50 DB snatch 65#
2 laps
50 Gravitron ?#
2 laps
50 Ab Wheel Sit ups
2 laps
41:05

2 laps = approx 400m

Wednesday Warriors

Chad and I didn't go to the gym this AM, so we vowed to ourselves we would tonight, plus getting in the pool and hot tub in this heat gave us even more incentive.

WARM UP

Foam Roll
Dynamic Stretches

SKILL/STRENGTH

Incline Bench Press
5/5/5/5/3

K 45/55/65/65/70

8/8/8/8/5

C 115/125/135/135/190

WOD

Let Me See Your Hips Swing
12 min AMRAP

5x Push-press (95#/65#) 

10x American KB swings (55#/35#) 

15x Squats
K & C 6 + 5 p/p

FINISHER

Foam Roll AbsK - 10 ball back extensions

REWARD

Pool and Hot Tub!

ARManic Monday

Sore from this weekend's WODs with the Mud Freaks (mostly mid and lower back) and just plain tired. We went to a grad party last night and ate and drank things that are not necessarily conducive to weight loss. Didn't sleep well and while we were cozying with Piggy, Chad said "Let's just go to the gym tonight, if that's okay" to which I replied, "No, we're going this morning." So we did.

Warm Up

Foam Rolling
Dynamic Stretches

Skill/Strength

Bench

5 x 5

45/55/65/70/75, assisted 1 @ 80#

45/205/205/225/245/255#

Push Press

5 x 5

45/55/65/70/75#

135/135/140/140/145#

460m run

WOD

"3 Hundred" 3RFT

25 DUs

25 push ups

25 pull ups

25 rope slams

K 16:13

C 17:28 *DNF pull-ups

Man, is it hot in there. Every time we leave we're dripping sweat. Guess that's a good thing, eh? Also used the speaker on the ol' iPhone and listened to Pandora while working out this time. Proved to be pretty effective, but I'd prefer an iTunes mix. Will have to work on that for next time.

Mud Freaks!

Met up with the Mud Freaks this morning: Matt, his wife, Colleen, Michael, and Wednesday. Boy, did they kick our ass! It was great! Best workout we have had in quite sometime.

WOD 1

10 push press @ 65

210m run

20 push press @ 55

420m run

30 push press @ 50

630m run

40 push press @ 45

840m run

K 20:02

C 20:03

When he said okay we are going to head downstairs for the next one and we said, "What?!"

WOD 2

30 push-ups (hspu or elevated)

40 pull-ups *banded

50 kb swings (American) 25#/55#

60 sit-ups

70 burpees

K 23:13

C 22:34 *only did 20 pull-ups

I was a sweaty mess!!

More later!!!

AFTER THOUGHT: After a kick ass workout with some cool people, and a great day of celebrating with friends (both inside and outside of the box), we realized our decision to leave our box wasn't a bad one.