Chip Away, You Say...

Thursday 2.16
We went at 6PM that night. Waking up in the AM has been trying this week!!

POWER

Partner Chipper!
For Time (25 min cap):
2000m Row (switch every 250 m)
150 V-ups (switch every 15)
100 Hang Power Snatches (switch every 5) or 150 DB Hang Snatches (Switch every 10)

Choose a color for Snatch Choice:
Black: 115/75 or 55/35
Orange 95/65 or 45/25
Grey 75/55 or 35/20 or less

Record exercise, color, and time to complete (e.g. DB Snatch, Orange, 21:54 >>).
Hang Power Snatch, Grey (75/45), 20:40

Chad and I were partners. #TeamTrunk4Eva. We used the same rower to switch on and off for rowing, mixed V-ups with knee to elbow crunches, and I only did 45# as I have always steered away from snatches, and when I did do them it was very seldom and with low weight. I probably could've done 55, so now I know for next time.

Friday 2.17
We went at 5:15pm on a beautiful evening. Then we showered there and headed up to Brookhaven for Piggy food and then dinner and drinks with my cousin Heather and her hubby, Matt. 

POWER
25 min to complete the following:
Pause Front Squat
3-3-3-3-3
*Build to heaviest weight throughout

After the first 4 sets, perform the following as fast as possible:
15 pull-ups (scale)
X Run

Choose a color for Run Distance:
Black: 400m
Orange: 300m
Grey: 200m or less

Record heaviest weight for Front Squat, color, and slowest round completed (e.g. 225, Orange 1:45 >>)

Kate 95, Black did not record - never looked at time!

Chad 185, Orange, 3:48

Saturday 2.18.17
9am workouts! Woot! Way to start the day! Especially when we have a onesie bar crawl this evening! Gotta get it in.

POWER
5 rounds of the following (23 min total):

3 min AMRAP:
3 Deadlifts
6 Box Jumps 24/20"
9 Hand Release Push-ups
*Rest 2 min after each AMRAP

Choose a color for Deadlifts:
Black 275/185
Blue: 225/155
Orange: 185/125
White: 155/105
Grey: 135/95 or less

Record color and total rounds plus reps (e.g. Black, 10 rds 22 reps >>).
Kate Orange, 203 (10 rds 23 reps) >>
Chad Orange, 194 (10 rds 14 reps) >>

BYE bye Bye

Friday the 13th and then some...

We fully intended to double down today, but after power, Chad's back was tightening up, so we went home. I know we could have done both, for sure. But alas, it's OK.

Fri1/13 Ch-Ch-Ch-Ch-Ah-Ah-Ah-Ah
POWER

A. Clean and Jerk (12 min)
3-3-2-2-1
*Build to heaviest weight

B. 10 min AMRAP of:
1 Power Clean
100m Run
2 Power Cleans
100m Run
3 Power Cleans
100m Run...

*Add 1 Power Clean each round

*Weight used for Power Cleans is 80% of Part A.

Record heaviest weight for Part A, weight used and rounds plus reps for Part B (e.g. 275, 220, 7 rds 8 reps >>).
Kate 85, 65, 7 + 4
Chad 205, 155, 7 + 2

SATURDAY & SUNDAY 
While workouts were planned, they did not happen. Boo. Hiss. Bad adults.

Mon1/16
I came out the gates...hard...with a double.
Chad chose to do a single and go get us some groceries while I finished up...

POWER

A. 15 min to complete 4 sets of the following:

4 Front Squats + 4 Back Squats

*Weight used is 75-80% of 1RM Front Squat

B. 8 min AMRAP of:

12 Front Rack 20” Box Step-ups 95/65 (we both scaled down to 20/12")

4 Bar Muscle-ups (scaled with 8 ring rows)

Record heaviest weight for A, rounds plus reps for B (e.g. 275, 4 rds 10 reps >>).

Kate 95, 6 + 2

Chad 

PUSH

3 rounds of the following (24 min total)::

2 min at each station

Station 1: 90 sec max calories Assault Bike 

Station 2: 20 Alternating DB Strict Press

Station 3: 90 sec max reps Burpees 20-18-20

Station 4: 20 Alternating Double KB Front Rack Reverse Lunges 35/26

Record total reps for calories on Bike, weight used for DB, total reps for Burpees (e.g. 67, 35, 59 >>).

Kate 52, 15, 58

Chad 

Followed that up with some mobility.

Tue1/17

I sat today out, but Chad went to an evening class. I took Piggy for a nice walk around Atlantic Station.

POWER

Every 6 min for 4 rounds (24 min total):

7-5-3

Deadlift

Shoulder to Overhead

Box Jumps 30/24” ( 20")

*Must step down after every rep for Box Jumps.

Choose a color for Barbell:

Black:185/125

Blue: 155/105

Orange: 135/95

White: 95/65

Grey: 75/55 or less

Record color and slowest round completed (e.g. Black, 5:22 >>).

Chad Orange, 2:04

Wed1/18

PUSH

2 rounds of the following (24 min total):

In a 3 min window: 500/400m Row

In a 3 min window: 30 Wall Ball 20/14 + 15 Front Plank Up/Downs (both used 14#)

In a 3 min window: 6 sets of :15 on/:15 off Rope Choice

In a 3 min window: Rest

*Choose between Forward Circle, Alternate Arm Wave, Side to Side Wave, Mini Wave

Record fastest Row time, >> if Wall Ball station is completed within the window (e.g. 1:56 >>).

Kate 1:41, 2:45

Chad 1:38, 2:54

Followed by mobility.

While we ate well during the day, we ended up going to Sweetwater for the 420 Fest Announcements and some fun with our friend, Angela, who was in town for work. Then we hit up Ponce for some Hops Chicken (first time - and wowsa) and a little red vino. We dropped her off and headed home and enjoyed some time with some neighbors and some pups for a little bit before retiring.

Until next time, yo...

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...

Tuesday, Wednesday, Thursday, Friday

Tuesday, February 4th
Well we didn't get to the gym Monday, so we had to sweat it out this AM. We got a bit of a late start, so we both went the cardio route, I with more purpose due to my first PT session with Leonard tomorrow.

Kate
15 minutes orbital occipital
15 minutes running on the treadmill
10 minutes recumbent bike
5 minutes rowing

Chad
26 minutes elliptical
8 minutes running on the treadmill
7 minutes rowing (1500m)

Wednesday, February 5th
I got to work with the great trainer, Leonard Jones III, utilizing one of my earned training sessions from Battle of the Bulge. He put me to work to try and analyze where I was and how he could push me even more. We did a full body workout, so it was good! Follow-up workout on Monday at 6am.

Chad worked on upper body - chest and tris I believe - but he can add to this if he wants to elaborate.

Thursday, February 6th
Didn't wake up in time and had every intention to go to Spinning at 6pm, but my tummy was giving me problems so we missed it. Boo. hiss.

Friday, February 7th
We were going to wake up and get going, but I had a horrible night of sleep. We did wake up early enough, but by the time we would have gotten going, it was already after 6. Must. do. something. tonight. (Most likely at home as I'm already exhausted). Will. go. to. the. RAC. tomorrow. AM.

Stay tuned for an update - and I'm really hoping I can hold to that this evening.

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!!

Cardio & Steam Tuesday

Got a little bit of a late start, but I still wanted to log some sweat, so I made Chad get out of bed and go with me!!

We both just did Cardio and capped it off with another sit in the steam room.

Kate
15 min on Precor EFX Elliptical
15 min running on the treadmill

Chad
30 minutes on the bike

STEAM ROOM!
Chad's experience in the steam room is quite different than what I experience. Luckily there's never another soul in there with me, but he had 7 other dudes in there with him, many of whom were in just their birthday suits. Some even shave their faces whilst in there.

Everybody's Twerking for the Weekend

The shirt I will be wearing to (t)work today courtesy of Brandon Hall.

So we went to the Square Society Christmas Party last eve and had a good time. We also took in a little late night reggae by Lazy Man Dub Band at Cornerstone, but had definite plans to hit the gym in the morn.

I woke Chad's arse up and we hit up the RAC.

We both did a combo of the Lift 'n Run - sometimes running in between other times doing other exercises (Chad push ups, Kate air squats, mountain climbers, and abs) for about a half an hour. I focused on my back and Chad did chest and tris.

Then we hit up the Cardio. I did 11 minutes on the XT20 bike (with arms) and 11 on the Precor EFX and Chad did 13 on the recumbent bike and 10 on the elliptical.

Another solid hour in the books for Battle of the Bulge. Had to work off some of last night's calories, right?

Whistle while you twerk.

Quick Thursday Cardio Sesh

Got up early and ended up tidying some things up around the house and it was already 6, but definitely had to get to the gym, so we ended up getting there a little later than normal but did 30 minutes of cardio.

I did 10 on the Octane Lateral X, 10 on the treadmill, and 10 on the ArcTrainer.

Chad 13 minutes on the bike and 17 minutes on the stair climber.

Boom.

Monday, Monday

Atop Read Mountain 6.1.13

Finally back to the gym after a bit of a hiatus. I worked out in a park last Monday, we both went to the RAC last Wednesday, and I worked out at home on Friday. We hiked Read Mountain with some friends and our dogs on Saturday and took it easy yesterday. Gotta get consistent again - with workouts and food!

Warm Up

Foam Rolling
Dynamic Stretches

Skill/Strength

Hang Power Clean

3 x 5

K 75/80/85#

C 165/150/155#

Tricep Superset

Tricep Pulldowns w/rope

K 3 x 10 @ 70

C 3 x 10 @ 180

Gravitron Dips

3 x 10 @ 100# assistance

Cardio
K 10min on the Octane Lateral X
C 10min on the recumbent bike

WOD

10min AMRAP

5 Pull-ups

10 Push ups

15 Sit-ups
K Lost track, but I think it was 6 + 5 pull-ups
C Lost track, but think it was 6

Finisher

Row 500