Week4June

Sunday, June 22nd
So began the LONG DRIVE from hell back whilst extremely sleep deprived and exhausted after albeit, a fun, but short weekend with family in Indiana.
We got home just in time to catch most of the 2nd half of USA vs. Portugal at Village Grill!
Needless to say, we did not do any sort of working out unless you include sitting in a car, bending elbow, or jumping up and down and shouting for a scored GOAAAAAAAAAAAAL.

Monday, June 23rd
Kate
Run with Piggy. It was VERY brief, but hilly. And hot. Oh, it was hot. My bronchials are not treating me well as of late so I am struggling more than usual. I've also lost all of that mileage at which I was becoming somewhat comfortable in preparation of starting to increase. Half Marathon is Nov 15. EEK!
Chad
8 min Tabata WOD
Push Ups, Plank, Situps, Air Squats, Lunges, Flutter Kicks.

Tuesday, June 24th
Kate
Run in the heat at the Salem Greenway. Was dying and I felt like I was exerting a lot more effort than normal to yield the speed that I was. The heat didn't help, nor did my respiratory issues. Holy hell. I just want to get back to my running happy place.
Chad
Walk with Piggy along the same Greenway. Gout toe wasn't helping his case. I took Piggy towards the end as he was hobbling and we did one last quick little sprint up a little hill (not recorded).

Wednesday, June 25th
Nothing. Was too exhausted to wake up early as usual and by the time we both got home we were too exhausted to work out. Yes, working out can help wake you up and reinvigorate and re-energize, but just couldn't muster up that fortitude.

Thursday, June 26th
Same. Even though I woke up to my early alarm, I couldn't pry myself out of bed fast enough to fool myself into going to the gym. Shame. And working late yet again (at least 3rd day this week) and my chest/cough/bronchial condition bothering me, just not feeling it even though I really want to. It's summer, it's nice out. I'm tired, but I'm also losing muscle and gaining weight. Boo.

Really needing some motivation and namely more recovery; Chad's foot/sciatica and my respiratory and solid sleep.

Need to get to the RAC tomorrow. No more excuses. We were in a good swing of things and just need to get back in the groove. Gotta get swole, so back to the iron tomorrow. Morning workouts really do suit me (and us) much better than post-work ones. Too many things can change between the time you are feeling ready to work out and the moment you walk through that door to return home.

June Cubed

3rd week of June

Sunday, June 15th

Rest

Monday, June 16th

RAC in the AM

Kate

Row 2500m (1/2 CC)

Lifted

20 min on ARC Trainer (1 CC)

Chad
20 min on Elliptical (1 CC)
Lifted Chest - The Rock Style
Stretching for Back/Foot

USA!! Bent elbows, cheering, and jumping around in the PM!!!

Tuesday, June 17th

Exhausted. Lazy.

Wednesday, June 18th

Felt sick, bronchial issues, exhausted

Thursday, June 19th

Kate
20min on AMT (1 CC)

Row 2500m (1/2 CC)

A little lifting

Chad
20 min on Elliptical (1 CC)
Lifted Shoulder and Biceps

Friday, June 20th
Kate
A very hot and humid run to and through the Tibetan Mongolian Buddhist Cultural Center. Some great scenery. Felt long due to the state of my lungs and the heat and humidity - and hills.
Chad
Walked due to the state of his foot.

Saturday, June 21st
KateFound 12 Minute Athlete and did a riff off of the Tabata WOD-type workouts. 18 rounds of :30 on and :10 rest of 6 different exercises (I did each of the 6 exercises 3 times).
High Knees, Burpees, Air Squats, Mountain Climbers, Situps, and Lunges.
Definitely got a good sweat on from these 12 minutes!!

Plus some walking and dancing at DMB!!!

U + Me = Us

Happy Valentine's Day!

After a crazy snowy day and a half and some snow shoveling (Chad did A LOT more than I did), we got out of the house and to the RAC (it was closed yesterday due to the dumping we got).

The WOD I came up with: (1+4 = 5 RFT of 5 exercises on February 14th).

VDAYWOD
14 Burpees
14 AKBS (30/53#)
14 Genie Situps
14 KBSDHP (30/53#)
14 AS
K 17:34
C DNF - *Knee and Shoulder bothering him.

We both also sat in our respective Steam Rooms for some extra sweat. Very nice.

Super SUNDAY

Chad and I did a WOD in honor of Super Bowl XLVIII at Garst Mill.

"Things That Make You Go 'OMAHA!'"
1st Quarter
Run 1/2 mi
48 Air Squats
2nd Quarter
Run 1/2 mi
48 Push Ups
3rd Quarter
Run 1/2 mi
48 Lunges
4th Quarter
Run 1/2 mi
48 Burpees

Here's what my Garmin read. Now to relax before the parties and the big game...

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!

Back in the Noke, Back to the RAC

Last week of the Battle of the Bulge and I've been determined to earn at least 20 points to earn whatever prize may be in store.

I currently have 17 points and Chad has 12 or 13 as his trip to Cashier's didn't help on the exercise front.

We did 1 hour this morning.

Chad started out downstairs with Cardio - did the elliptical and then bike totaling 1/2 hr.

I headed upstairs and did a rendition of Lift 'n Run sometimes substituting mountain climbers and air squats for the run. Did that for about 45 minutes. Lifted chest and did abs as well.

This is what it looked like when I got up there at first (a few people were in classes and maybe in other areas) but quite different than usual. It filled in with some of the regulars after a bit. Chad came up and did 1 set of chest, bis, and tris each.

Then we did a WOD I found on The WOD Shop.

***Substituted Rope Slams for Slam Balls since those weights aren't available and made it 15MIN AMRAP.

KATE: 6 + 140m row

CHAD: 6 + 90m row

One more hour down. Just have to hit up tomorrow on the final day of BotB!!

Catch Up

Figured I'd catch you up with our recent activity since the 12th. We've also back to using MyFitnessPal to track our food intake and activity after not having used it for awhile, although, we have not used it for Friday evening through Sunday. We will resume in the AM.

Wednesday, November 13th

I was battling with a bad bout of PMS and lack of motivation. We ended up doing Jillian's 30 Day Shred Level 3 instead of nothing. Definitely didn't feel as difficult as it used to in our pre-crossfit days, but still a challenge and a quick way to work up a sweat.

Friday, November 15th

Kate Only
AM 21-15-9 Burpees & Situps in the Kitchen
PM 4mi Runch

Sunday, November 17th

Cedar Point WOD
50 Air Squats
Run
50 Lunges
Run
50 Single Count Mountain Climbers K did a mix of 1 and 2 ct
Run
50 Jumping Jacks
Run
25 Push Ups K did on knees - I've lost a lot
50 Situps
K 28:18  *left it running the entire time - even arm movement added "mileage" on situps

Gonna Be Some Changes Made

My cousin Aaron visted this past weekend and we did two hikes - McAfee's Knob on Saturday and Mill Mountain on Sunday. Definitely got our workouts in! He's a very fit guy and a PT to boot, and he gave us some advice since we have been plateauing and feeling like a we need a change. He reminded us that no matter how you eat (Paleo or not) it's Calories In and Calories Out. So, we're changing things up a bit in that we're going back to using MyFitnessPal, but this time we'll still try and incorporate more Paleo meals, but not shy away from things such as whole grains and see how we do with that. We've tried a lot of different angles and methods over the years, but seems this may be more suitable than tracking Paleo % and what I've eaten without the nutritional value in front of my face. No stranger to diets and exercise, but we are in search of a lifestyle change that can be maintained. It's a way to incorporate old and new and what we've learned. Here's hoping this is the way.

Also, being no strangers to CrossFit, Circuit, and HIIT, we are always after ways to confuse our muscles and bodies and not being stagnant. Aaron is a fan of a few days a week where you run a lap after each set, not after each exercise group. This way you aren't resting. That's what we did today. After each set of lifts, we ran a 200m lap totaling 10laps/2000m/1.25mi.

Warm Up

Foam Roll
Dynamic Stretches

Strength/Cardio

Smith Squats 
*haven't done weighted squats in a LONG time and regular squat areas were taken.K
10/8/5
50/60/65#
3 laps

C
10/8/8
120/130/135#
3 laps

Weighted Calf Raises
K
80#
3x10
3 laps

C
320#
3x10
3 laps

K
Single Leg Bench Lunge 
2, 20# dumbells = 40#
3x10 ea leg
3 laps

C
Air Squats
20X4
4 laps

K
Hanging Ab Crunches
1x20
1 lap

We have plans to do the Pub Run this evening if it's not too cold or windy. We shall see...

I'll leave you with a great song by a musician we were lucky to see at Floyd Fest last year (but bummed he didn't play this!!)

FFFFFFRIDAYYADIRFFFFFF

WARM UP

Foam Rolling
Dynamic Stretches

SKILL/STRENGTH

Kate

2x10 @ 15# Bicep Curls
1x10 @ 15# Hammer Curls
3x10 @ 10# Tricep Kickbacks
3x10 Dips
1x10 @ ?# Preacher Curls
1x10 ea arm Resistance Tube Curls
1x10 @ 15# Concentration Curls
3x10 Ab Strap Leg Lift Crunches
3x10 @ 20# Tricep Bar Extensions

Chad

3X10 @ #35 Hammer Curls
3X10 @ #85 Preacher Curls
3X10 @ #80 Tricep Pullsdowns
3X10 @ #40 1 Arm Curls

WOD

"FIRE"
2 laps = 1/4mi
2 laps
30 4ct Mountain Climbers
2 laps
30 Lunges
2 laps
30 Air Squats
2 laps
30 Sit-Ups
2 laps
K 16:05
C 17:16

FINISHER

500m row

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

SUNdaaaaaay

So our plans to do the EWOD with our friends at 1:30PM did not exactly happen.

We thought Sinkland Farms opened at 10AM, when in reality it opened at 1PM. Needless to say, we were the first (and only) ones there...other than those preparing for the day.

So we set out into Christiansburg, a town in which we've never spent any time, and got some errands and shopping done. Target, Home Depot, Michael's - a nice little Sunday. Even hit up Wendy's before heading back to Sinkland to only find out that their advertised time of 1PM didn't hold up; people had arrived and entered prior to that! Fail.

At any rate, we went and had a great time (but I was upset we didn't get to EWOD with our bros and hos!) but we enjoyed being outside on a beautiful Fall day and even got to see our friends for a few minutes. We picked pumpkins, petted animals, took photos, enjoyed hot cider, and went on our merry way.

I, however, felt we should do something active once we got back so we did the following very abbreviated "WOD":

5 Hill Sprints (Cedar Point's entry hill is no joke)

Playground "WOD"
C 25 Air Squats
10 Bench Step Ups per Leg
20 Burpees in the Grass

K 10 Bench Step Ups per Leg
5 Playground Traverses (run up the wooden wall, crawl through the pipe, slide down)
20 Burpees in the Grass
2 Bear Crawls Across the Playground Grass
5 Horizontal Push Ups (on playground border)

Something was better than nothing, but I won't lie, I much rather would have been EWODing. We did have a nice day and we do have pumpkins, so we will have to do some sort of Pumpkin (or Punkin) WOD before we carve 'em.

Quarters

Definitely needed rest and sleep yesterday, got up early, but didn't end up going to the gym, so I took matters into my own hands and came up with a put the "FU" in Fun Run to do after work in this lovely weather. Chad thought it'd be a good idea to go to Cave Spring Middle School Track. It was indeed.

Here's what we did this evening:

1/4 mi Run
25 Air Squats
1/4 mi Run
25 Push Ups
1/4 mi Run
25 Lunges
1/4 mi Run
25 Burpees
x 2.

Follow the "View Details" link to see the lowdown.

Also, don't forget we are doing BARBELLS FOR BOOBS on FRIDAY!! Please DONATE!!

THURsty!

Warm Up

Dynamic Stretches

Skill/Strength

KATE
Bench

K 5/5/5/5/3/2/0*fail

45/55/65/75/80/85/95#

Superset

Cable Crossovers

3 x 10 @ 20#ea arm

Roman Chair Abs
3 x10

Bicep Dumbbell Curls

2 x 7 @ 17.5

Hammer Curls

1 x 7. @ 17.5

Superset

Tricep Kickbacks

2 x 10 @ 12

Dips

2 x 10

S Bar Curl @ ?

1 x 20

Tricep Rope Pulldown

3 x 10

1 @ 25

2 @ 27.5

CHAD
Bench Press 4X10
185/185/195/205

Cable Crossovers
3X10 @ 70

Arm Curls
3X10 @ 40

Preacher Curls 
3x10 @ 65 lbs

Reverse Curls
3x10 @ 50

WOD

"Getting Leggy With It"
4 RFT

10 DL (135/235#)

Run 100m

10 AS

Run 100m

C 12:09

K 12:20

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!

Make It Right

Back at it! We were tired, but we returned to the RAC this morning because we knew it needed to happen. Especially after just doing a few walking laps with Piggy around our complex yesterday and one hill sprint.

Warm Up

Foam Rolling *OUCH, my muscles!!
Wooden "PVC" Upper Body Movements

Skill/Strength

Bench

K 5/5/5/5/3/2/2

45/55/65/70/75/75/80#

C 10/10/10/8/5

135/205/215/225/235

Some ab super sets

Cable Crossovers

K 3 x 10 @ 30#

K Roman Chair Super sets

C 3 x 10 @ 60/60/70#

*Funny side note - the Body Pump class going on while we were in an adjacent room was playing "Por Ti Volare," which inevitably remindds me of the Catalina Wine Mixer from Step Brothers!

WOD

(Thanks BHC!)

500m Row

50 Russian KB Swings (35/44#)

100 air squats

400m run

K 10:42

C 11:55

Whipped Us Back Into Our Senses...

...and shape!

Key West was a BLAST, but also proof that 1) I can't hang like I used to and 2) A week of heavy food and drinks does not do a body good.

We set out to do our second Park2Park on Saturday - didn't make it to the early AM (sorry, Mark) - and ended up doing a slightly shorter version.

We ran from the park(ing lot) near Sebastian's BBQ and ran to Moyer Park where we did 30 air squats, 30 push ups (*did on knees for max range of motion - weaksauce), and 30 burpees, and ran back. I will say it felt very rough and a lot more difficult than when we did so in late May; I even had to stop for a water break and some extra breath!

Here's how my stats shook out:

MAY 24th
 http://connect.garmin.com/activity/317243830

SEPTEMBER 7th
http://connect.garmin.com/activity/372192864








Needless to say, I have some work to do to get back to where I was/where I should be/to be even better.

I keep going back to this statement as it has stuck with me since she posted it back in June (thanks, Drea!).

While this may not be a setback due to an injury, the time is now to take the reigns back and become better than ever; in heart, body, and mind. We need to clean up our act on the food/drink and fitness front as it's been a steady downwards slope since after the Half Marathon, which was the end of April!! Okay, maybe not steady since then as we did hit the ground running with the BollardWODSquad in May, but we've got to get the consistency back. I want to feel lean and strong again; I want to be stronger than I've ever been. I know Chad feels the same way.

So here's to really getting after it again and STICKING WITH IT!! It's a process, a journey, a commitment.

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!

Put It Down

So we haven't really done anything active since Friday other than walk our dog, so we absolutely had to make it to the gym this morning.

At any rate, we could have gotten our booties in gear to keep some of the stress and anxiety at bay, but we chose to eat and drink instead. Hence, we had to turn it up today. Jeremih's "Down On Me" was playing when we started in our our warm ups.

Warm Up

Dynamic Stretching
K DUs
C Row

Skill/Strength

K Back Squat
5/5/5/5/3/1/1
45/65/75/95/115/135/145/155 PR!
*need to work on form - shift weight on way up and stay on heels more

C Inverted Leg Press
4 X 8 @ 600#
4 x 10 @ 400# calf raises

WODs

"Hackie"
Row 1000m (10 blotter)
50 AS
30 Push Ups
C 8:18
K 8:31 *including 10 sec to get phone for time

"It Takes Two"
2 laps (2 laps = approx 1/4 mi)
20 DB snatches
2 laps
20 bicep curls
2 laps
20 dips
2 laps
K 14:03
C 14:32

Definitely got our sweat on!

Cheers!

Seriously, Monday?

Blink and the weekend is gone. Mondays seriously come way too quickly. But alas, it was time to get our act together this AM, especially after this past weekend of libations and food. Hell, especially after the past few months of Summer, really. Really time to kick it up in high gear and try and shave off some of these LBs we've gained (especially me) as of late. I want to get back down to where I was 10 lbs ago!!

At any rate, we only have 19 days to really get our act together before we head of to KEY WEST!! 
Here's what we did this AM...

Warm up

Dynamic Stretches
Foam Rolling

Skill/Strength

K Front Squat Form Focus (lighter)
5/5/5/5/5
45/45/65/85/95#

C Bench
5/5/5/3
135/185/235/245

K Gravitron Pull Ups
10 @ 90# assistance
10 @ 80# assistance

C Cable Crossovers
10/10/10
50/60/70#

WOD

"Grrr, It's Monday"
10 min AMRAP
20 Ring Rows
20 Push Ups
20 Air Squats
K 3 + 20 RR
C 3 + ?

K 20 sit-ups
K Plank

__________________
PM

Chad had a playoff kickball game, so I decided to tag along and go running on the greenway in the heat and humidity! I ran 3 at a slower pace.

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 :)