Week4June

Sunday, June 22nd
So began the LONG DRIVE from hell back whilst extremely sleep deprived and exhausted after albeit, a fun, but short weekend with family in Indiana.
We got home just in time to catch most of the 2nd half of USA vs. Portugal at Village Grill!
Needless to say, we did not do any sort of working out unless you include sitting in a car, bending elbow, or jumping up and down and shouting for a scored GOAAAAAAAAAAAAL.

Monday, June 23rd
Kate
Run with Piggy. It was VERY brief, but hilly. And hot. Oh, it was hot. My bronchials are not treating me well as of late so I am struggling more than usual. I've also lost all of that mileage at which I was becoming somewhat comfortable in preparation of starting to increase. Half Marathon is Nov 15. EEK!
Chad
8 min Tabata WOD
Push Ups, Plank, Situps, Air Squats, Lunges, Flutter Kicks.

Tuesday, June 24th
Kate
Run in the heat at the Salem Greenway. Was dying and I felt like I was exerting a lot more effort than normal to yield the speed that I was. The heat didn't help, nor did my respiratory issues. Holy hell. I just want to get back to my running happy place.
Chad
Walk with Piggy along the same Greenway. Gout toe wasn't helping his case. I took Piggy towards the end as he was hobbling and we did one last quick little sprint up a little hill (not recorded).

Wednesday, June 25th
Nothing. Was too exhausted to wake up early as usual and by the time we both got home we were too exhausted to work out. Yes, working out can help wake you up and reinvigorate and re-energize, but just couldn't muster up that fortitude.

Thursday, June 26th
Same. Even though I woke up to my early alarm, I couldn't pry myself out of bed fast enough to fool myself into going to the gym. Shame. And working late yet again (at least 3rd day this week) and my chest/cough/bronchial condition bothering me, just not feeling it even though I really want to. It's summer, it's nice out. I'm tired, but I'm also losing muscle and gaining weight. Boo.

Really needing some motivation and namely more recovery; Chad's foot/sciatica and my respiratory and solid sleep.

Need to get to the RAC tomorrow. No more excuses. We were in a good swing of things and just need to get back in the groove. Gotta get swole, so back to the iron tomorrow. Morning workouts really do suit me (and us) much better than post-work ones. Too many things can change between the time you are feeling ready to work out and the moment you walk through that door to return home.

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

FRI & SAT & SUN

Friday, February 7th
So we ended up doing 16oz curls at Parkway on Friday instead of the planned visit to the gym. Good times, good times.

Saturday, February 8th
Spin with Joe. Joe's 1st Spin Class ever, Chad's 2nd Spin Class ever, and my 3rd Spin class this year (used to frequent the Spinning thing back in the early 2000s).

Sunday, February 9th
Park 2 Park
We ran from Rotary to Moyer, stood around and BSd for a bit, then headed back. We were going to do some exercises each mile and/or at the halfway point, but that didn't happen. We did, however, do some lunges or skipped across the bridges we encountered on the way back as well as Indian Runs that started with 7 and ended with 4.
http://connect.garmin.com/activity/443092444

We polished the day off with some El Toreo. BOOM.

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!

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...

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

FFFFFFRIDAYYADIRFFFFFF

WARM UP

Foam Rolling
Dynamic Stretches

SKILL/STRENGTH

Kate

2x10 @ 15# Bicep Curls
1x10 @ 15# Hammer Curls
3x10 @ 10# Tricep Kickbacks
3x10 Dips
1x10 @ ?# Preacher Curls
1x10 ea arm Resistance Tube Curls
1x10 @ 15# Concentration Curls
3x10 Ab Strap Leg Lift Crunches
3x10 @ 20# Tricep Bar Extensions

Chad

3X10 @ #35 Hammer Curls
3X10 @ #85 Preacher Curls
3X10 @ #80 Tricep Pullsdowns
3X10 @ #40 1 Arm Curls

WOD

"FIRE"
2 laps = 1/4mi
2 laps
30 4ct Mountain Climbers
2 laps
30 Lunges
2 laps
30 Air Squats
2 laps
30 Sit-Ups
2 laps
K 16:05
C 17:16

FINISHER

500m row

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!!

1st of tha Month

Warm Up

K Tramp Ball Throws

K/C Stretch

K TRX abs and rows

K Punching Bag

K/C 250m row

Skill/Strength

3 x 5 Smith Squats

K 115/115/125#

*shit haven't squatted in awhile!

C 205/255/265#

2 x 210m laps

3 x 10 Leg Press

K 90/140/160#

C 290/340/360#

1 x 20 calves on leg press

140#

2 x 10 calves on leg press

C 340/360#

K 1 x 10 mini pulses

160#

2 x 210m laps

WOD

"Good Morning, JuuuuLY"

5RFT

20 rope slams

20 KB sumo DL high pull

20 air squats

20 lunges

20 push ups

K 19:32

C 20:36

Keith Sweat(in')

We didn't hit up the RAC this morning, and because it was a such a nice day, we decided to take it outside to Garst Mill!

"Park Sweats"

4RFT

400m run

16 burpees

16 walking lunges

K 17:58

C 19:15

Here's a link to my Garmin workout - I left it running the whole time to get my time and until a few seconds after Chad was done, so my real activity really ended at the 17:58 mark.

Memorial Day

I wanted to do Murph outside somewhere, but the last few days of festivities have worn me out, so I was a bit late in getting a move on today. I finally headed to Garst Mill Park with Piggy while Chad stayed back to get some stuff done.

One + Twenty7

1 mile run

27 park bench jumps

27 elevated park bench push ups

27 air squats

27 dips

27 lunges

17 kipping monkey bar pull ups/metal bar rows *It was made clear by the children that I was not welcome there and Piggy started to bark so I DNF the pull up portion!

Happy Memorial Day in this great land of the free because of the brave!

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.