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!

Happy Halloween 2016!

Well, as before, it's been a little while since the last update. So here goes...

FRIDAY 10/21 

Had 101 class in the AM and picked up my race packet in the PM.

SATURDAY 10/22

Met the Soup Nazi at a super nice Kroger and purchased some delicious soups.

Saw Allen Stone (for the 2nd time) at City Winery. He's such a talent. Was a much more intimate show than the first time seeing him at Georgia Theater this summer.

SUNDAY 10/23

Ran the 10 Miler! It was a beautiful crispy morning to tackle those hills. I ended up being pretty pleased with my performance, even though I always wish I could have done a little bit better.

Relaxed for awhile afterwards and then went over to Atlanta Streets Alive with Piggy and met up with some folks at Hi-Five, one of our fave spots. Had a fun afternoon and evening!

MONDAY 10/24

Had a wonderful massage at Elements with Maryam. She's the bomb. I joined the membership club and will be going back on the regular.

TUESDAY 10/25

Had my semi-annual dentist appointment - no cavities for me! Gold star!

WEDNESDAY 10/26

Hit up the Chiropractor again. Always feels great.

THURSDAY 10/27

Enjoyed a nice dinner and networking with some ASUG folks at South City Kitchen; the hangar steak was a delight as was the company. Small world - Chris, the fellow who organized it, grew up right down the road from me and graduated from the same class at a different high school.

FRIDAY 10/28

Attended an ASUG SAP Solution Manager event in Buckhead for the day with some coworkers and met some lovely GSU Grad students along the way. Both meals were served there and I did my best to de-carb them, but then added a chocolate chip cookie. Then the craziness ensued; two of my closest childhood friends (Andre and Katie) were at our place waiting for me! Chad had let them in earlier in the day. We hung out for awhile and then headed over to Antico, our favorite pizza place, and then came back to enjoy the Indians game! GO TRIBE!!!

SATURDAY 10/29

We enjoyed some eggs and bacon as well as some Sublime Donuts. Then we drove around town to show them the sites - including Walking Dead sites - and landed at Ponce City Market for some shopping and lunch. Finally had an H+F burger and it certainly delivered. Yum! Then we headed back home to veg and freshen up before ADELE!! But first, we enjoyed dinner at Superica, another favorite, that resides in the awesome Krog Street Market. Then it was off to Philips Arena for what was to be an amazing show by the one and only Adele. She's truly incredible and someone with whom you'd want to be best buds. What a fun night!

SUNDAY 10/30

After a late evening, the early morning rising was a bit tough, but we took our friends to the airport. It was kind of a lazy day for the most part, but I knew I had to get my bum moving for at least a few minutes before we met my college bud, Kristen, and her folks for brunch. So, I ran a quick 2 miles - paling in comparison the Sunday previous - just so I could at least say I did something this weekend. It's way less than I have in quite sometime, and I don't want to make it a trend.  After a fun brunch, we hit up Trader Joe's for some groceries and remained in our apt all through the evening. I stayed up for as much of the Indians game as I could, and unfortunately, it didn't go our way. So, here's hoping for a WIN tomorrow evening!!

MONDAY 10/31

Had our last Monday of 101 on the last day of October. Felt pretty good. We are meeting with our resident coach and nutritionist, Steph, this afternoon after we get out of work a little early. We want to hone in on some more ideas of what we could/should be doing. We really do kind of know and have done it in the past, but a reminder/refresher/reintroduction to all of that is always helpful. Then, of course, Steelworks is hosting a Halloween Happy Hour, so we will attend to show our appreciation of our staff who have become more like friends!

As you can see, there was a whole lot of indulgences that occurred this weekend, and that's something we have to be better about, even when entertaining. I know I could have done better, but chose not to, while feeling somewhat guilty all the while. 

So, here we start somewhat anew, on this Halloween, hoping to reign some of it in throughout the week. However, we have our friend Amanda coming into town on Thursday, The Record Company Thursday night, and our 90s Party on Saturday. So, will have to make adjustments on the off times to account for the indiscretions. It's a marathon, not a race - sustainability is key, right?

Until next time...