MayDay

Friday, May 1

K - Lift 'n Run (after each set of bi and tri reps, I would run a lap). Ran 2+ miles of 7.5 laps = 1 mile.

Followed this up with some abs.

C - Doesn't remember.

Saturday, May 2

K - Slow 4 mile run followed by a walk with Piggy.

C - Mowed the lawn and golfed 18. Also walked to our friends'.

Sunday, May 3

Bad sleep, woke up late. Walked Piggy and onto Charlottesville for the Ryan Adams concert!!!

Monday, May 4 - May the 4th Be With You
K - GRIT Strength. New release. LOTS of legs. 10 minutes ARC Trainer.
C - Chad did not do anything as he was tending to house stuff.

Tuesday, May 5
K - Pure Barre
C - RAC Xpress - elliptical and stepper.

Wednesday, May 6
Nada. Wanted to, but didn't. Crap.

Thursday, May 7
K - Pure Barre
C - RAC Xpress - shoulders, back, elliptical.

Friday, May 8 - 33 - it's my Rolling Rock Birthday!

K - Run 'n Lift 12 laps 25-33 minutes?! (7.5 laps = 1 mile)

DB snatches  10 ea arm x 3 @22.5#
DB bent over row 10 x 3@22.5#
DB presses 10 x 3 @ 22.5#
Lat pulldown 10 x 3 @ 67.5#

Rolling Rocked
33 burpees - 2:00

33 KBS 44# - 0:54

33 25# slam balls - 1:55

33 sit-ups - 1:09 ( yoga mat on inside outside carpet, no abmat)

0:33 plank
33 Superman Flutters
Miscellaneous Back/Shoulder exercises/mobility
Foam Roll

C - Biked 7 miles
bench,
tricep pulldowns
abs/core work
pullups/dips on Gravitron.

RAC Started a new Challenge - the IronMan Fitness Challenge. We signed up. Should be a good one to keep us on it.

ByeByeBye31

Last Day of 31!

KATE
Bench

10/7/5/2

50/70/80/90# (needed a spotter on the last one and could've done more)

Hang Power Cleans

5/5/5/5

50/60/70/80#

12 push ups

12 dumbbell bench press (22.5# ea)

WOD: thirtyone.oh (reprise)

3.1 Rounds RFT

7 supermans

8 4ct flutter kicks

16 kb swings (American) 30/40#

310 m row

(.1 was superman again)

2013 8:56
2014 9:03 

Transitions were slow, especially when rower-related.

31 Burpees

2013 2:30
2014 2:00
Yesss! Beat my time!

CHAD
Ball Squats – 4 sets of 25

Dumbbell Bench – 3 sets of 20 at 45#

Dumbbell Fly – 3 sets of 20 at 25#

Bicep Curls – 3 sets of 20 at 30#

Tricep Extensions – 3 sets of 15 at 95#

Row – 3 sets of 20 at 90#

2sDay

Got a late start and just walked around the track to warm up. Really struggling with motivation. Wondering if it's due to lack of a plan or routine. Feel like a whale lost at sea. At least we went, but the waiting around for the Synergy Room and lack of direction kind of made me feel a little lackluster during the WOD. I went after it, but I didn't have the tenacity I should've, however, I felt like I could have done more and wasn't just wasted after it. Just have to keep pluggin along...

Skill/Strength

Bench
K 10/10/5/5/3
45/55/65/75/80#

C 10/8/8/8
125/175/175/175#

WOD

"Burp Up UR Row!"
500m row
5 burpees
5 sit-ups
400m row
10 burpees
10 sit-ups
300m row
15 burpees
15 sit-ups
200m row
20 burpees
20 sit-ups
100m row
25 burpees
25 sit-ups
K 18:46 *wore my HRM and watch to capture data
C 19:55

Back to It

After being completely exhausted from a bad sleep on Sunday night and needing yet another morning on Tuesday and forgoing the Pub Run since I hit my head pretty hard on a door frame yesterday, we got back to it today.

Warm Up

Dyanmic Stretches
Foam Rolling

Skill/Strength

Had to listen to middle-aged blowhards talk about how in shape they are. Nauseating. Juxtaposed by an older age gent talk singing during his step class, which is so humorous and entertaining.

K
Hang Power Cleans
3/5/5/3/1
65/65/75/80/85#
*Felt Heavy Today - Collarbone RED! 

C
Bench
10/10/10/10/10
135/155/185/185/135#

250m row

WOD

"Ball,Burp,Swing"
10MIN AMRAP
10 wall balls (10#/15#) *not the best wall ball selection
10 burpees
10 American KB swings (30#/40#)
K 5 + 7
C 4 + 13

Back at the RAC

 

K Sprint from car in the rain

Warm Up

Foam Roll
Dynamic Stretches

KATE

Skill/Strength

SuperSet
Bench
5/5/5/5/1
45/65/75/80/85#
Weak sauce today
Front Double Leg Lift

2 laps

Bicep Curls
3 x 10 ea arm
15/17.5/20#

Hammer Bicep Curls
1 x 10 @ 15#

Concentration Bicep Curls
3 x 10 @ 15#

Superset
Tricep Kick Backs
2 x 10 @ 12.5#
Bench Dips

Dumbbell Tricep Extension
2 x 10 @ 20#

2 laps

250m row

WOD

"BBA"
21-15-9
20" Box Jumps
Burpees
American KB Swings (30#)
9:24

CHAD

Skill/Strength

Bench
10/10/10/10
135/155/165/175#

2 laps

Crossover Cables
10 X 3 @ 60

Dumbbell Curls
10 X 3 @ 35

Dumbbell Tricep Ext
10 X 3 @ 60

Row 500m

Run 2 Laps

5 Cleans @135#
5 STO @ 135#

Cardio

Basketball

We're Baaaaaaaack

...After the back fiasco. After 7 full days of stretching, heating, cracking, and now using a TENS (first time last night and it's awesome), we are back. Still going to get a massage and most likely set something up with a chiropractor and perhaps a doctor to address it.

Warm Up

Dynamic Stretches

Skill/Strength

Bench
K 5/5/5/5/3/2
45/55/65/75/80/85/90#
C 10/8/8/8/'til failure
115/205/205/205/115#

2 laps = 1/4mi

Dumbbell Chest Flys
K 2 @ 15#, 2 x 5 @ 12.5#
C 3 x 10 @ 25#

Dumbbell Pullovers
K 2 x 5 @ 12.5#
C 2 x 10 @ 25#

2 laps = 1/4mi

WOD

"The Neil"
37 Burpees
37 Situps
370m Row
K 7:33*
C 7:47*
*I forgot my time and Chad didn't see his, so these are estimates.

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

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

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

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.

Guess What Day It Is?

Warm Up

K 250m Row
K Punching Bag
K Tramp Ball Throws
K Push Ups
C 500m Row
C Band Stretches

Skill/Strength 

Chad
Incline Bench
3 x 8 @ 155#
Military Press Machine
3 x 8 @ 80# ea arm

Kate
Practice on Snatches
25#/45#
Bench
5/5/5/3/1
55/75/80/85/95# *assist on 95

WOD

"Gerard Butler's Warm Up"
300m row (K 6/C 10 blotter)
30 American KB swings (K 30/C 40#)
30 sit-ups
30 rope slams
K 15:40
C 16:06

Better than Nothing

Chad played kickball last night and I watched (I played the past two years but am sitting this one out), so he at least did something physical yesterday as opposed to me missing a Monday. Not proud, but it is what it is. Woke up right at my 5AM alarm after sleeping through the night, but that probably only equated to about 5-6 hours total. Used the latrine and then felt warm and tired, so I laid back down again and Chad followed suit. I knew we needed to go and planned on it, but was just being dumb.

Finally hopped to around 6 and we were on our merry way, a little less motivated than usual. But hey, better late than never, right?

Did a little warm up in the training room and headed upstairs to lift a little.

Skill/Strength

Kate

Back Squats

5/5/5/5/1

45/95/105/125/135#

Chad

Bench

10/7/5/3
115/135/175/195

WOD

"BRB"

21-15-9

Box Jumps

Rope Slams

Burpees

Chad's knees were bothering him so he did step-ups until he had to literally run to the bathroom to take care of business. I kept going, but have no idea how long it took me because instead of using my trusty WOD phone timer, we attempted to use the clock in the Synergy room, but it stopped after 30 seconds. Chad came back when I was nearly done and called it a day since his knees were still bothering him. My left foot (problem one) and knee are now bothering me as well. At least I got my early morning sweat on.

Certainly not our greatest showing, but it's better than nothing.

Refugee

We were a little slow going this AM, but knew we had to get up and go! Rocked out to TP&THB on the way there and were amped up by "Refugee" upon heading in. 

Warm Up

Dynamic Stretches

Skill/Strength

Bench

K 7 x 5

45/50/55/60/65/70/75#

C 7/7/5/5/5/7

145/205/225/235/235/135#

Crossover Cables

3x10
K 20# each side

C 50/50/60

K Roman Chair Abs Super set

3x10

C Tricep Pulldowns Super set

3x10

WOD

"Whammo"

50-40-30-20-10

DUs

American KB swings (30/44#)

C 18:01 *singles on most rounds

K 18:21 *Rx

Finisher

ABSofreakinglutely

1 min each:

Plank hold

Russian Twists w/ med ball (10/12#)

Sit-ups 

R side KB bend

L side KB bend

We most certainly felt it after being somewhat inconsistent for the past week and a half. It was certainly a good workout. Until next time...

2fer Tuesday

We got going a bit late, but even after all of the excuses Chad threw out there, I said, "Who cares? We are going." Ran into our buddies Matt and Gary and I also ran into a former colleague who had just joined the RAC a week ago. All in all a good morning.

Skill/Strength

Smith Squats

3 x 5
K 95/105/125

C 185/195/215

Incline Squat

K 2 x 10 @ 160

C 2 x 10 @ 230

WOD

Pump It Up

3RFT

10 bench presses (65#/135#)

20 dumbbell goblet squats (30#/55#)

:30 plank hold

10 bodybuilders

K 10:45

C 11:09

Planning on doing the Fleet Feet Pub Run tonight; it's been since before the Blue Ridge Half Marathon! We usually go quite regularly as they are certainly fun events. The ol' left foot/ankle/tendons/muscles are still giving me grief, but hoping to pound it out anyway.

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.

Sweat to Swim

WARM UP

Foam Rolling

Stretches
Dynamic Movements

SKILL/STRENGTH

Badger Complex

Snatches

Push Presses

Bench (wide and narrow grip)

Cleans

WOD

H-o-t-t Hott!

3RFT

22-16-10

K2E

Man makers (minus thruster) 20/40#

Lunges

K 9:00, C 9:50

FINISHER

500m row

K 2:01, C 1:43

REWARD

And what a sweet reward it was. We got to swim in an 83 degree pool and rehab in a 104 degree hot tub after a tough and sweaty workout (and rinse off shower, of course). Heavenly.

31 Flavors and Then Some

Sweat Out Another Year (and Raise Your Glass of Beer in Cheer!)

WARM UP
Dynamic stretches
Push ups
Banded Pull ups

SKILL/STRENGTH
Bench 7-5-5-3-1+
K 50-55-60-65-75-80-85-90
C 215-220-225-225-230
Power Cleans
3-5-5-5
K 65#
5-5-5
C 135#

WOD: thirtyone.oh
3.1 Rounds RFT
7 supermans
8 4ct flutter kicks
16 kb swings (American) 30/40#
310 m row
(.1 was superman again)
K 8:56, C 9:11

FINISHER
31 burpees
K 2:30, C 3:30

Then we each went to our respective steam rooms to sweat even more. I felt like it was an opportune time to sweat out my last year and start anew. A rebirth, if you will.

THIRTY ONE HERE I COME!!

Even Google knows...