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...

I Spy Mid-July

We have to keep our momentum going despite Chad's injury and our overall lack of sleep. We both want to be looking good for our 5th Wedding Anniversary on September 5th (and the week prior for our beach Vacation!)

With RAC and Pure Barre, we're already spending a little more than normal, but not more than one would doing XFit. We are toying with the idea of joining a new box in the next month or so. That would shift finances yet again. Oh, and our workouts. Need to start peppering in some WODs on our own again. Decisions, decisions.

Monday, July 14th
Definitely didn't get going the AM, so we both knew we had to do something in the PM.
Kate
Pure Barre
Chad
Spin Class (1 CC)
Kickball

Tuesday, July 15th
Up late and not a lot of sleep, we got up anyways.
Kate
XTreme (1 CC only 3 left!)
Chad
Lifted Back
Abs
15 min on bike

Wednesday, July 16th
Kate
Pure Barre
Chad
Cycle (1 CC only 3 left!)
Little lifting
Kickball

Thursday, July 17th
Both
CxWorx (1 CC)
RPM (1 CC)

Friday, July 18th
Kate
Pure Barre

Saturday, July 19th - Last Day of the RAC Caribbean Challenge
Both
RPM Launch (1 CC- DONE!)
SWEATY SWEATY SWEATY.

Funny story on finishing the Caribbean Challenge - our sheets were missing from the binder to actually mark off our last block. We also inquired about finally getting of Body Fat Check done and none of the high schoolers/collegians could answer our question about any of it. A bit annoying and very anti-climactic after all of that work. Of course I emailed the Fitness Manager and hope to hear back about all of it. But alas, we completed it. I need to get back to heavy lifting on a consistent basis again as well as running (Half Marathon Training for Richmond Nov 15), and WODs. I've shifted in focus as of late due to this challenge and Pure Barre and really shouldn't have let that stuff go. The mileage I earned is now gone and I need to build up again. Also need to build up strength again. Chad's focus has certainly shifted as well due to his injury. He's going to see a Physiatrist soon.  At least we are out there doing something; but need to kick it up a notch! Oh, and we need to adjust our diets to a more healthy balance. Can't say the hard work will show with our habits as of late. All in due time, right? Happy Saturday.

July All Up In My Eye

So we got back from vacation accompanied by complete exhaustion, but knew we had to get back into gear. We ended up not doing anything on Sunday, even though I think we probably could have since we got back early afternoon. Alas, we didn't, and that's OK.

Monday, July 7th
Plan was to go to the RAC in the AM and go to Pure Barre in the PM, which happened...kind of.
I was dead to the world, but Chad ended up heading the RAC early and worked out whereas I went to Pure Barre after work.
Chad
Bike 3 Miles (1 CC)
Swim 10 laps (1 CC - only 5 left!)
Kickball Game
Kate
Pure Barre

Tuesday, July 8th
Plan was foiled to go in the AM again, but we did end up going in the PM.
Chad
Ran 1/4 mi on the treadmill
Jump rope
Lifted Chest
Kate
Bike 3 Miles (1 CC - only 5 left!)
Some lifting

Wednesday, July 9th
Woke up to go to Spin, but couldn't get myself ready in time so we missed it, yet, we were up. I went to Pure Barre after work and Chad's kickball game was cancelled, so he went to the RAC.
Chad
Lifted Lower Back and Shoulders
Stretches
Kate
Pure Barre

Thursday, July 10th
Chad was exhausted because he stayed up late to do some work whereas I somehow got up and at 'em despite still feeling behind on sleep. He did, however, go after work.
Kate
Row 5000m (1 CC)
Pure Barre at Lunch
Chad
Lifted Arms
Biked for 25 min

Friday, July 11th 
Both
Morning run with our Red Dawn Rogues. Chad walked with Piggy due to his leg issues from his sciatica and I ran with Angel but my Garmin was dead. Got the stats from her. http://www.mapmyfitness.com/workout/642752177

Saturday, July 12th
Kate
Pure Barre

Sunday, July 13th 
Kate
Run w/ Angel. We ran 3ish and in light of the heat and humidity, walked the rest.
Chad
Bike Ride

We did pretty well. Now off to finish the Caribbean Challenge (CC) by the 19th!

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!!!

WTF

Wednesday, April 23rd
We walked 2 miles. Chad's back was hurting him quite a bit...

Thursday, April 24th
Nada

Friday, April 25th (Piggy's 7th Birthday)
We finally made it back to the RAC!!

I did a special WOD in honor of Piggy, but I did not time it.

"Piggy's Lucky 7"
2 Rounds of 25 reps of 7 exercises (If I had done the 4, I would have died).
25 Rope Slams
25 AKBS (30#)
25 Box Step Ups (20")
25 Wall Balls (12#)
25 Slam Balls (25#)
250m Row

Man, I am certainly not in the shape I once was and need to get back there.

Chad did:

Bench  
5 x 10 @ 135/175/185/175/135#
Dumbbell Bench              
3 x 20 @ 40#
Curls                                    
3 x 15 @ 95#
Lat Pull Down                    
2 x 20 @ 80#
Tricept Ext                          
2 x 20 @ 120#

1mi run


Bye Bye Bye

And Even More April

Thursday, April 17th
T25 Abs. Work that core!

Friday, April 18th
T25 Lower Focus on the porch at The Morgans in Charleston in the cool morning air before I assumed my work duties remotely then Chad later did a and half-assed in PJs and bare feet rendition in their gym.

Saturday, April 19th 
Wanted to run, but rain and lack of motivation

Sunday, April 20th
Again, not wanting to run in the rain after bad sleep. Ran after we got home and enjoyed the sun. Quick 2miler.

Monday, April 21st
We did T25 Cardio again int he AM. Sweaty and a pain the rear on carpet.

Tuesday, April 22nd
Woke up late and sent Chad's parents off back to PA. Did not get to T25 Total Body Circuit. Could either do that or run this evening.

Chad and I both agree this T25 thing is throwing us off of our regular schedule of going to the RAC and running, etc. It was intended to be a supplement, but we aren't really enjoying it. We have carpet, it repeats a lot of the same movements, it has been bothering my foot and Chad's back, and it just isn't our style. After having done classes, CrossFit, and lifting, it just doesn't meet our needs. We are going to send it back and resume doing our thing, amping up our WODs again, and keep building on our running as we have signed up for the Richmond Half in November. Who knows, maybe we'll return to the official world of CrossFit someday if the time and the money is right. In the meantime, we'll amp up our BollardWODSquad mentality and be happier doing it. T25 and in general, workout videos, just don't do it for us. For those who it does - more power to ya!

Ended up Pub Running it and hitting up Taco Tuesday. Good stuff.

Adios, amigos.

T25: So It Begins

Monday, April 14
We went to the RAC and lifted in the AM (I lifted legs - an important fact and lesson learned) and Chad worked on trying to help his ailing back with stretches and strength. I did my leg program minus one set and then added a very quick (and untimed) mini-WOD of 20-15-10-5 Step Ups and Sit-Ups to end it.

PM: We did T25 Cardio and it was very fast-paced and made us sweat like woah. The ol' gams really felt it, and the carpet proved - as I suspected - to be very unsuitable for this type of workout. Day 1 done.

Tuesday, April 15
We were going to hit up the RAC in the AM again but did not. So we did T25 Speed 1.0 after work. I liked that workout a lot more than Cardio. It incorporated dynamic movements mixed with stretching. I remember to wear my HRM this time, too.

Wednesday, April 16
This is where the MFing of Shaun T begins: Total Body Circuit. I thought I was doing pretty well keeping up with this stuff other than trying to figure out some of the movements before doing so. Boy, did this workout prove me wrong. I did this in the kitchen this AM on the laptop so I could have a flat surface and I'm sure glad I did. I hate to admit it, but I even cried out of sheer frustration. Yep. My calves, nothing else, have been killing me since during Day 1 Cardio. My calves never hurt like that, and it's very apparent how much they affect every single movement you make. At any rate, I did not nail it. I even had to do some of the modifications and even watch longer than normal to figure out how the F I would replicate those movements. Also, the rate at which they perform these movements seems unachievable at this point. It's certainly a challenge, and it's one I will rise to; guess there will just be some frustration and growing pains along the way. Definitely sweated A LOT with this one. So much so there were some puddles on the ground I needed to avoid as not to get injured. I bitched a lot about this workout and poor Chad had to face it this evening as he wanted his back to loosen up throughout the day. I've heard him grunting and such from the kitchen as I watched a Seinfeld rerun. I feel his pain. Tomorrow is Abs. Phew. Calves should get a break on that one!

See ya later, alligators!

Woopsie

Tuesday, March 11th
Beautiful day for a Pub Run! Temps were nice and warm and was very happy to head out in that sunshine after work! Here are my results: First Warm Pub Run of 2014

Wednesday, March 12th
We RAC'd it up. Chad had his first workout with Leonard. I focused on upper body as I just wasn't feeling legs that day. Definitely need to update my online strength log.

Thursday, March 13th
Did not get to the gym. We did go to the Square Society Membership Drive that night, though.

Friday, March 14th
Again, did not get to the gym or to a run. Boo.

Post Run Photo Op

Saturday, March 15th
Beware the Ides of March. Woohoo! It's a celebration, b!tches! The Shamrock Festival in Downtown Roanoke has become one of our favorite annual events since we moved here. The weather is also always awesome that day. We started out running the Shamrock Hill 5k for the first time with our group of Red Dawn Rogues sporting our new tees. I did not PR (or if it really had been 3.1 instead of 3.2 maybe I did?), but after having a Guinness and traditional Irish breakfast at Flan's, I had one of my best times and took first in my age group (there were only 15 others) but I'll take it! Here's what my watch said *NOTE: the starting line was not pronounced nor did it capture our chips upon crossing it, so I'm not entirely certain where it actually was. The finish line, however, did.

Sunday, March 16th
No EWOD today.

Monday, March 17th
Did not get to the gym, but we did bend some elbow at Annie Moore's in honor of St. Pat's. Duh.

Tuesday, March 18th
Again, lazy and tired. Boo.

Wednesday, March 19th
Looks like we maaaaade it! We finally got back to the RAC. Our workouts were also interrupted by a false alarm fire drill. Made for an i nteresting morning. I did my entire lifting program and Chad tried his out and added the abs I do at the end.

Another Round-Up

Thursday, March 6th

Kate

Did my lifting program - upped some of my weights again. Here's a link to my strength log.

Chad

50 air squats

50 push ups

50 situps

Back and Shoulders

Friday, March 7th

Rest

Saturday, March 8th

Kate Ran 4.5 on the River's Edge Greenway.

Chad Ran 4 (walked some) with Joe on the Salem Greenway.

Sunday, March 9th

EWOD at Green Hill Park. 2 teams: while one team swings KBs (35/45/50#) the other team had to transport a sled, a weight vest, and weight plates (10/15/25/35/45#) to the top of the hill on the end, do 5 burpees, and run back to assume KB swings. 30 min. 

EWOD Crew 3.9.14

Monday, March 10th

Chad run with Piggy for the first two laps and then continued on with his final 3. Here's what my Garmin captured of the Running WOD.

SunMonTueWed

Sunday 3/2
EWOD. We ran the Green Hill Park Marine Mud Run route. I missed recording about 0.16 - 0.18mi of the first part of the run. You can see the overlap between the start and end point. The fast group finished with 50 burpees and anyone thereafter finished with 30. I did not record my 50 burpees, either. Not my most accurate recording, but nonetheless, it is something captured. http://connect.garmin.com/activity/454545543

Sunday's Motley Crew.

Monday 3/3
Nope, didn't get to anything.

Tuesday 3/4
We got up and went to the RAC. I did my lifting program and upped some of my weights again. Some stayed the same. Chad lifted chest and some arms.

Wednesday 3/5

H20 Bottle, Smart Phone Sleeve, Zip Pouch

Since we didn't get to the RAC after Fat Tuesday/probably not enough sleep despite being home and on the couch by 8:30, and it was supposed to be warm, we decided to run after work. Chad did from Rotary to Moyer and back with a few walking points. I tried out my TJ Maxx Hind Running belt and I'm not really impressed. I fussed with it a lot because it didn't stay put and bounced due to the water bottle. I also didn't have my shuffle and settled for Story of the Year Pandora station on my iPhone. My shins and ankles felt tight and sore at first but things loosened up as I went. My feet, however, are yearning for new kicks. I have my old standard NB860v4 ordered as my v3s are SHOT. http://connect.garmin.com/activity/455818777

Peace out, Girl Scouts!

Round-Up

TUESDAY, 25th

The donut run was fun! Here's my results (it's quite obvious on the timing graph where I ate my donut)

http://connect.garmin.com/activity/451577603 

WEDNESDAY, 26th

We didn't do a thing. We were super tired and laziness set in as well.

THURSDAY, 27th

We couldn't wake up in the AM but made plans to go in the PM. I did my lifting program and upped some of my weights and reps (certainly not on all exercises, but some) and it felt good to get lifting again as it had been since (ahem) last Thursday. Chad lifted chest and bis. Oh, we also did some laps in between our sets to kick it up a notch. 

FRIDAY, 28th

We got up *yay!* and we went to Spin. Man, the legs were feeeeeeling it. I lefted bis and tris and sprinkled in some abs and Chad did tris and hit up the steam room. The ladies steam room, unfortunately, was out of order. Bollocks. At least we got our sweat on the last day of the month.

T to the G to the I to the F!!!!

Da Week

Monday 2/17 we went for a Spin.

Went for a run on Tuesday 2/18 with Leigh on the Salem Greenway and it felt great! The first sign of a warm up and some much-needed fresh air.
http://connect.garmin.com/activity/447488821

Chad ran downtown - said about 1.5 miles - with a numb mouth from getting a cavity fixed. I assume he was like Kraemer on the Mel Torme episode as he said he bit my

Took a break on Wednesday. Could have done something but we didn't.

Hit up the RAC and did my lifting program on Thursday 2/20. Upped some of my weights. Chad lifted with Matthew and Michael.

Went for a run with some folks on the Hanging Rock Greenway before enjoying some time at Parkway and then some yummy food at All Sports. Chad did about 1.5 miles again - he was late to arrive due to work.
http://connect.garmin.com/activity/449150187

That about sums up the week.

Sunday, Yo.

We did not do anything on Saturday, so we figured it was a good idea to get going today. I went through the workout Leonard gave me last week. I will be doing this full body lift program twice a week (I failed to do so last week) and increasing the weights with time.

Kate

Warm Up

20 Air Squats
20 Walking Lunges
Run to Weight Room

Lifts

Some of these were done in super set format.
Dead Lifts
3 x 8 @ 115#
Leg Press
2 x 12 @ 140#
Hack Squat
2 x 8 @ 70#
RDL
3 x 12 @ 70#
Weighted Calf Raise
3 x 12 @ 60#
Push Ups
2 x 12
Dumbbell Chest Press
2 x 12 @ 22.5# ea arm
Chest Fly
2 x 12 @ 40#
Seated Cable Row
2 x 20 @ 45#
Lat Pulldown
2 x 12 @ 60#
Lateral Raise
2 x 8 @ 10#
Front Raise
2 x 8 @ 10#
Dumbbell Shoulder Press
2 x 10 @ 12.5# ea arm
2 Ct Mountain Climbers
2 x 20
Free Motion Leg Raise (Abs)
2 x 12 @ 25#
1+mi run (8 laps, 7.5 laps = 1)

Chad

Lifts

Bicep curls

3X10 @ 85#, 100#, 115#

Tricep Pull Downs

3X10 @ 80#, 90#, 100#

Hammer Curls

3X10 @ 35#

Bench Press

3X10 @ 135#, 185#, 205#, 225#

1X5 @ 245#

1X1 @ 275#

ISO Row

1X10 @35# each arm

1X10 @70# each arm

1X10 @80# each arm

Treadmill for 15 minutes

Stepper for 10 minutes

Row 1000m and at every minute get off and do 5 burpees.  25 burpees total.

Adios, amigos.

Monday Lift

Went through my program with Leonard. Will stick with this full body program twice a week at these particular weights for 2 weeks and then start upping the weights through about 6 weeks of time.

Will be supplementing this program with cardio, running, classes, and WODs.

Chad lifted a lot of chest and maybe some other stuff.

Mkay bye.

Fitness in a SNAP

Went to Snap Fitness tonight by using their 7 day free trial. Didn't take much to get it. Certainly isn't the RAC, but was somewhere to go for the night.

Ran 3.12 on the treadmill in around 28ish? Added some incline and varied speeds. Stared at a wall/some TV. NO music. Old shoes. Pants falling. Chunk flubbing.

Then I did some lifting with what was available and I could make do. Focused on back again, but I was feeling gassed and weak again. Boo.

Weighted Pulley Row

Assisted/Weighted Pull Ups
Assisted/Weighted Dips

Back Pulldown (heavy)
Power Cleans (light bar)
Presses (light bar)

Back Extensions

Ball Abs
Ball Back Extensions

Felt good to get a sweat on, but I was not feeling like my normal self. Frustrating. Not sure if is due to my state of mind, body, and spirit, or if I'm really that out of it?! I have been consistently active, so it might just be a bad week combined with everything going on. At any rate, I did something, so that's good. Just want to keep things going so I don't skip a beat (hopefully).

Alright, I'm out.

WeakEnd

Hola.

So I traveled up to Erie, PA yesterday and had to wake up super early on very little sleep (slept very poorly), so no workout for me. I did, however, manage to get a minimal workout by carrying luggage for both myself and my dad. So, I did do a little something at least. It was a long, exhausting day of travel and helping out the 'rents, so I was elated to get some sleep. I woke up early to the sound of an opened door, but I think I had a pretty solid night of sleep. Score.

Saturday (today) I woke up, checked work email, set up Mom & Dad's ChromeCast, and have been fiddling around since with random things. Chad went to the RAC, so I knew I had to do something. I tried calling this one place for a free trial but no one answered. Scratch that for today.

Chad did the elliptical for a 1/2 hour, recumbent bike for 15 minutes, and lifted. I needed his motivation today, so I sent him a list of a ton of traveling WODs and he chose the following for me to do in my parents' basement:

"Thanks, Chad"
40-30-20-10
Lunges
Push Ups
Sit Ups

15:45 with many short breaks. Boo. Weak sauce on the Weekend. WeakEnd.

WELL...it was much more difficult than I would have suspected. I did add weight to the first half of each set of lunges cheating on the side of an even half (i.e. 16 for 30) with 15# dumbbells in each hand. I did stationary alternating lunges. As for the push ups -  o.m.g. I have not really been doing them and it shows. I had to alternate between shallow real push ups, deep knee push ups, and wormy hand release push ups. And for the sit ups - I usually crank through these, but they even gave me a little challenge today. Definitely humbling and also helps to point out that I can't skip on some things and cherry pick others. Too easy to do. Push ups and pull ups are again on my radar. Not being a slender musclebound smaller-chested broad, both of those movements are much more difficult, but I'll keep working at 'em.

Plan is to do another body weight WOD tomorrow and then add weights back in next week coupled with WODs and/or cardio.

At least I did something, at least we did something.

Being away from home in crappy weather in a relatively stressful/emotional situation certainly doesn't help, but it can't be an excuse.

Until next time...

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!!

Solo Saturday

Chad's out of tow definitely wanted to earn my 3 hours at the gym, especially because I was meeting my buddy Sarah for breakfast at Froth after.

Naturally, I awakened at 5am (boo) and chilled out until about 7:15 or so and got my rear in gear.

I did the Lift n' Run as I know it provides me with a high caloric burn. I have been feeling a bit under the weather and felt really tired and funky when I got there, but as time went on, I felt better.

I did, if I so accurately recall:

With 1 lap (7.5 laps = mile) after each set, doing sets of 3x10 of each:

• Bench 45/65/65# w/ super set bench abs
• Hang Power Cleans 65#
• Thrusters 3x10 #55
• KB Swings 35#
• KB Sumo DLHP 35#
• KB Lunges 35#
• Shadow Boxing (hook, uppercut, jab) 10# ea hand

Super Sets Without Laps:

• Loop Pulldown Abs
• Mountain Climbers

So lap wise, that's 21 laps - roughly 2.8 miles. I don't think I did any extra laps.

Definitely got a sweat and a burn. Time includes warm up and brief cool down.

Breakfast was fun and delicious at Froth - how have I never gone there prior to today? Their lunch menu also looks awesome.

Started feeling cruddy again, so it's been a cozy day in with Miss Piggy. No Christmas Parties for me tonight.

Ciao.

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.