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.

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 II and then some...

Thursday, April 9
Walked around Midtown ATL once we got in. Saw film crews and extras.

Friday, April 10
Hit up the hotel gym for cardio, lifting, core and walked around ATL.

Saturday, April 11
Walked around ATL after getting a nice driving tour from our friends.

Sunday, April 12
Walked to our friends' 2 streets up after a super long drive back from ATL.

Monday, April 13
C - Mowed lawn
K - Ran and did various squats, burps, cleans, sit-ups, KBS, planks, etc.

I really cannot wait to get a Jawbone UP3, but I'm holding out for the silver, so it's going to be awhile. It was nice that my phone keeps track of my steps, but the Apple Health app isn't the most user-friendly or informative.

I also cannot wait to build back up on my running, it's been slow-going since the Half in November. Need to slim down like woah.

Here's to keeping after it...

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!!!

32 Flavors and Then Some

32
Born 5.8.82
8 x 4  32

"Thoitytwoo"
4RFT
5 jumping jacks*K did 8 on the 2nd round by accident
8 thrusters (55/95#)
8 lunges
2 laps (1 lap = 210m)
K 13:16
C 13:58

Finisher = 32 burpees
K 2:03 *if i hadn't stopped to adjust my pants I could've tied by 31!
C 2:46

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#

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!

Tundra Tuesday

Artic Vortex Post-Hercules Cold. Everyone is cold. Not news, but it certainly helped with not wanting to get out of bed this morning and limiting the time of being outside, even if it's when you are walking from car to building or building to car.

Got home and after not the best night of sleep and decided I'd just do another Kitchen WOD instead of heading to the RAC.

So I fired up iTunes Radio and my Pocket WOD timer and got to work.

Arctic Vortex, Jr.

10-9-8-7-6-5-4-3-2-1

Burpees

Sit-Ups

7:18

I am sure I could have had a better time but I had a few things working against me: 1)fatigue from said sleep or lack thereof 2)ill-staying workout pants that refused to stay up 3)dishwasher door down and dishes-doing husband (yes!) thus limiting my space. So, I was slowed down a bit and limited in space, but I think I did alright.

Chad is seemingly procrastinating this WOD as he already is donning his jammies and has all of a sudden taken to organizing the pantry and kitchen counter as it has been driving me nuts (I do appreciate it, but it's truly odd timing). So sweet, but I want him to sweat, too!

Oh, and CONGRATULATIONS to our friends, Sarah and Travis Scaggs, on the birth of their new baby girl, Emilia Quin, early this AM!

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!!

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

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

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

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!!

BITSA

So we haven't been to the RAC nor done any substantial physical activity worth noting since Wednesday. Lack of sleep and Breaking Bad served as part of the excuse, the other - laziness. There were even times that I felt like doing something but just didn't. It's the struggle, the daily struggle, that sometimes gets the better of me. Still working on it but never, ever giving up.

I could have slept for days this morning and I really needed the sleep, plus it was raining, so needless to say we did not go to the gym this morning. We did, however, make plans to meet after work so we took our workout duds with us!

Here's what we did:

Warm Up

Dynamic Stretches

Chest

Bench Press
K
5/5/5/5/3/2/1
45/65/75/80/85/90
C
10/8/8/8
135/195/205/215

K
BENCH SUPERSETS
Dumbbell Flys
Dumbbell overhead Flys
Front Straight Double Leg Lifts
Outward Reach Crunch (feet on bench)
Upward Reach Crunch (feet on bench)
3 x 10 @ 10# on everything (no lbs on sit-ups)

C 
Dumbbell Flys
Dumbbell Press
Front Straight Double Leg Lifts
3 X 10 @ 25# on everything (no lbs on sit-ups)

Run 2 laps = 1/4 mi

WOD

"7Up!"
7 MIN AMRAP
7 burpees
7 American KB Swings
7 Sit-ups
K 5 2/3
C 5

Finisher 

K
Pulls ups with band (my it's been awhile)
20 rope slams
20 tramp ball throws (15#)
Jump rope with bad ones!
Boxing
Row 500 2:05.2
Sprint 2 laps

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.

C'mon Ride the Train

Nothing takes ya back like hearing a song. While we were warming up the 2006 hit "Hips Don't Lie" came on first followed by the 1996 dance tune "C'mon 'N Ride It"; I couldn't help but do a few of the choo-choo movements.

Warm Up

Dynamic Stretches

Skill/Strength

Power Cleans
1/1/1/1/2 failed attempts
45/65/75/85/95* failed
PR = 100# and was hang power cleaning 85# yesterday WTF?!
Dumbbell Bicep Curls 1 x 10 @ 15#
Dumbbell Hammer Curls 1 x 10 @ 15
Dumbbell Tricep Kickbacks 1 x 10 @ 10#
Bicep Bar Curl 1 x 10 @ ?
Bench Dips 1 x 10

2 laps run = 1/4 mi

WOD

30-20-10
Burpees
Rope Slams
Sit-ups
8:52 *a dude came in and cramped my style, had to move some things around and adjust, thus slowing me down a tad

10 15# tramp ball throws
1 min American KB Swings = 21
30 sec weighted jump rope

Chad's Workout

Due to Chad's Gout Toe rearing its ugly head, he did his own thing...
Dumbbell Hammer Curls 3 x 8 @ 40#
Bicep Cable Curls  3 x 10 @ 50#
Tricep Pulldowns 3 x 10 @ 135#
Bicep Bar Curls 3 x 8 @ 95#
Ab Crunch Machine 30 reps
500m row
5 min on recumbent bike
250 m row

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.