Swole Goals

THURSDAY 1.19
Almost didn't go, but willed myself beyond the tired. Glad I did. But wooosah, it was a doosie.

Power

For Time (25 min cap):
Buy-in: 800m Run
30-20-10
Back Squat OR Overhead Squat
OTB Burpees
Cash-out: 800m Run

Choose a color for Back Squats:
Black: 135/95
Blue: 125/85
Orange: 115/75
White: 95/65
Grey: 75/55 or less

Record exercise, color, and time to complete (e.g. Back Squat, Black 23:33 >>).

Back Squat, Orange, 19:57

Then we had a Goals Workshop. Pretty cool. Makes me even more determined to keep on improving.

FRIDAY 1.20

Power

A. 15 min to perform 5 sets of the following complex:

1 Pos. 1 Cleans

2 Pos. 2 Cleans

*Build to heaviest weight throughout.

B. For Time (8 min cap):

20-15-10

Dumbbell Snatch

Handstand Push-ups (pike push ups)

Choose a color for Dumbbell:

Black: 70/55

Orange: 55/40

Grey: 40/25 or less

Record heaviest weight for part A, color and time to complete for B (e.g. 225, Black 6:02 >>).

Kate 95, Grey 25#, 6:00

Chad 215, Orange, 6:13

WEEKEND
Definitely put back on my weekend pants Friday through Sunday. Tried to be mindful at times, but not exactly my finest showing. Then, after Sunday Football, I was a tired, tired girl. I didn't get up to go to the gym. And, I was just too tired after work. I almost went, but almost doesn't count.

TUESDAY 1.24
Just couldn't get up despite going to bed early. My silly FitBit says I'm very restless and makes me think I get less sleep than I do. Harrumph.

Power
For Time (23 min cap):
2000m Run (400 x 3, 800 x 1)
150 1-Arm Russian KB Swings (26# 30 x 5)
100 Sit-ups (20 x 5)
50 Handstand Push-ups (20# DB presses 10 x 5)
*Partition any way

Choose a color for KB:
Black: 70/53
Orange: 53/35
Grey: 35/26 or less

Record color and time to complete (e.g. Grey 18:18 >>)
Kate Grey #26, 22:20. *Was one of the few to complete, but I definitely scaled as I used 20# DBs for presses instead of HSPU. I also think I may have messed up a little of my KB swings - might have done 20 instead of 30 one of my rounds. I know I would have finished, either way. Time would've been closer to the 23 minute time cap.

My method was 400 m run, 30 SA RKBs, 20 SU, 10 DBP for the first 3 rounds. Then, I did 800 m run so I could focus on the last few rounds of everything else. So I just did 30 SA RKBs, 20 SU, 10 DBP for the last two rounds. Definitely harder than it looks on paper. I was dragging in my run, though. Everyday can't be the best day, but it's all working towards a better me!

I worked on DUs after - trying to get rid of my little split kick. I can do them, but I have to get rid of that darn thing and relax and not be so tensed up when I do them, too. I got to a little better state, but knew I should give it a rest as I had intentionally not done them for awhile due to injuring my calf awhile back.

I think I tweaked my knee somehow today. I felt it during the warm-up and run. Had planned on going on Wednesday, but wanted to give it a day to be sure. I iced it when I got home and tried to stretch and massage it a bit, too.

Push
5 rounds of the following (25 min total):
30 sec of work/30 sec rest/rotate for each station

Station 1: max Calories Assault Bike

Station 2: max rep Supinated Grip Strict Pull-ups (bicep ring rows)

Station 3: max rep Double-Unders (mixed SU and DU)

Station 4: max rep V-ups (bent leg)

Station 5: Rest

Record highest round for Assault Bike, total reps from station 2-4 (e.g. 18, 274 >>).
Chad 25, 207. YEP - he did 25 cals! Insane. His first round was 23, and Steph said to equal or top it by 2 cals in the last round, and he did. He's a big strong boy.

Since I drove to class, Chad walked as we are a 1 car family. However, he was going to ride his bike, until he discovered it was stolen. LOVELY. Someone stole it from our parking garage and it was on the top floor, locked, and amidst several other bikes that still remain. JERKS!

Chad said he felt like he was going to puke after the workout as he didn't finish the last little bit since he went to hard on the bike, and, he had to walk home. I tried to stay during the remainder of the workout to drive us both back, but he said to leave. But, once he got home he said he didn't think he'd make it on Wednesday, either. He had to stay up late to work, so I had a feeling. Alas, we both are taking another rest day.

WEDNESDAY 1.25
Feeling so tired and my tummy is bothering me a bit. Blah. But, back to it tomorrow, Friday, and Saturday (is the plan). Oh, I failed to mention we reordered Fresh 'n Fit meals for the week - 3x 3 meals to get another little jolt of good nutrition going. Have some yummy recipes I want to try, too. Got a good bit o' grocery shopping done on Sunday AM, too.

So I have been on the hunt for these shirts/tanks I saw years back with SWOLE MATES on them. I cannot find the exact ones, and I'm getting a little peeved. Maybe I'll make them instead. Gotta live up to the SWOLE GOALS! #swolemates #swolegoals #bollardwodsquad

Woop. Holla Atcha Boy. See yins on the flipside.

Hello 2017

Welp, time got a little bit away from me since my last post, as did my health. I was sick November through December and it's slightly lingering here in January of the New Year. I went through rounds of antibiotics, a round of steroids, and a lot of homeopathic and OTC methods without victory. Just one of those narrrsty things that stuck around for awhile.

Despite that, I still made myself stay active and keep going with the ITF and a wee bit of running.

November pretty much escapes me at this point, however, we did go for a walk (and I a run) or Thanksgiving Day while up in Charlotte. I'd honestly have to look back at my planner to see how we fared that month. Definitely did ITF when in town, too.

December was a busy month, and one where we spent a lot of time back in PA with the fam for Christmas. We also had to buy a new car - much needed. We joined my sister's gym for the time we were there and I was pretty proud of myself for working out the majority of the days we were out of town - even on Christmas Day. Chad worked out most of the time, too, but his back was bothering him, so he wasn't quite as committed. We finished the year out pretty well with workouts with a whole new focus going into 2017.

So, since Jan 1 - we actually took off the 1st -  still worked out on the 2nd, but refocused on the 3rd on food and fitness. ITF also updated their programming to include PUSH, POWER, and MOBILITY classes. So far, they have been great. And, I really do love ITF. I think Chad does, too.

Here's a look at our first week of 2017...

1/2
Kate & Chad
PUSH
2 rounds of the following (24 min total):
3 min at each station
Station 1: :15 max/:30 very light x 4 on Assault Bike (DNR
Station 2: 3 min AMRAP of 7 Box Jumps + 7 Burpees (5 rds + 9 reps |
Station 3: 200m MB Run 20/14 then max rep Sit-ups (69
Station 4: Rest/60 sec Couch Stretch ea leg
Record calories from bike, total reps for station 2, total
sit-ups (e.g. 56, 77, 54 >>).
DNR, 79, 69 | 84, 61, 46

1/3
Kate & Chad
POWER
For Time (25 min cap):
5 rounds of:
400m Run
20 KB Swings 26#/53#
10 Handstand Push-ups (scaled pike push ups)
Record color and time to complete (e.g. Black 22:33 >>).
Grey 19:21, Orange 21:14

1/4
Kate - POWER & PUSH
Chad - POWER
POWER
24 min EMOM
6 rounds of:
1st min: 5 Tempo Barbell Bent Over Row 65# 95#
2nd min: max rep Burpees
3rd min: 40 sec max rep Assault Bike Calories
4th min: Rest
*Tempo is 31X1
White, 113 *I suck at Assault Bike | Blue, 180

PUSH
3 rounds of the following (24 min total):
:20 work/:20 rest x 3 at each station (2 min)
Station 1: Rope 2-Arm Big Wave, Side to Side Wave, Alternate
Arm Wave
Station 2: Ring Row, Top of Ring Dip Hold, Ring Row
Station 3: 3m Lateral Shuffle x 3
Station 4: Hollow Body Rock x 3
Record total number of Ring Rows, total reps of Shuffle (e.g.
54, 49, >>).
78,78 (kept track, but may have messed up score a little)

1/5
Kate - PUSH
For Time (25 min cap):
800m Run
2 rounds of:
15 Alternating DB Snatch 25#
15 MB Chest Pass 14/10
Rest 1 min
800m Run
2 rounds of:
15 Alternating DB Snatch 25#
15 MB Chest Pass 14/10
Rest 1 min
800m Run
Record color and time to complete (e.g. Blue, 17:54 >>).
White, 19:56

1/6
Kate - Rest day
Chad - POWER
A. Every 2 min on the min for 6 sets (12 min total), perform one round of the following complex:
2 Hang Power Cleans + 1 Split Jerk
*Build to heaviest weight throughout
195#

B. For Time (10 min cap):
20 Power Cleans 135#
100 Push-ups
*May partition any way.
Record heaviest weight for A, time to complete for B (e.g. 225, Black 7:07 >>).
Blue+ 8:04

1/7
TBD

Here's to making 2017 (and the last half of 34 and first half of 35) the year of being: