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

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.

Seriously, Monday?

Blink and the weekend is gone. Mondays seriously come way too quickly. But alas, it was time to get our act together this AM, especially after this past weekend of libations and food. Hell, especially after the past few months of Summer, really. Really time to kick it up in high gear and try and shave off some of these LBs we've gained (especially me) as of late. I want to get back down to where I was 10 lbs ago!!

At any rate, we only have 19 days to really get our act together before we head of to KEY WEST!! 
Here's what we did this AM...

Warm up

Dynamic Stretches
Foam Rolling

Skill/Strength

K Front Squat Form Focus (lighter)
5/5/5/5/5
45/45/65/85/95#

C Bench
5/5/5/3
135/185/235/245

K Gravitron Pull Ups
10 @ 90# assistance
10 @ 80# assistance

C Cable Crossovers
10/10/10
50/60/70#

WOD

"Grrr, It's Monday"
10 min AMRAP
20 Ring Rows
20 Push Ups
20 Air Squats
K 3 + 20 RR
C 3 + ?

K 20 sit-ups
K Plank

__________________
PM

Chad had a playoff kickball game, so I decided to tag along and go running on the greenway in the heat and humidity! I ran 3 at a slower pace.

WOD Up with That?!

Met up with our Mud Freaks this morning for an 8am wake up call! Matt, Colleen, Wensday, Shannon, Chad, and Kent.

Like any other time with these folks and with Matt as the ringleader, we did multiple WODs. 

Here's WOD what we did:

"Thrust 'til You're Dead"
*Disclaimer: I make up these WOD names, so laugh all you want.
21-15-9
Thrusters (50#/95)
Burpee Dumbbell Dead Lifts (40#/65# ea arm)
K 12:11
C 12:25

"WOD Up 50?!"
KATE
50 DUs
50 clean & press 45#
1 lap, 25 DUs
50 pull ups on Gravitron (110# assist)
2 laps
50 Dumbbell snatches (25# ea arm)
2 laps
50 Dead lifts 65#
2 laps
50 abs (40 wheel rolls, 10 sit ups)
46:20

CHAD
2 laps
Pull Ups on Gravitron (?# assistance)
2 laps
50 Clean & Press 115#
2 laps
50 bicep curls 70#
2 laps
50 bench presses 185#
2 laps
50 sit ups
47:45

Manic Monday

Trying not to miss a Monday, so after not getting up early enough to make it, we knew we had to pack our gear and head straight to the gym after work.

Warm Up

K 1 Bear complex 45#

This is what happens when you clean with a necklace on!

Skill/Strength

Hang Power Cleans

(K First two @ 65 squat cleans)

4 x 5

K 65/75/75/80
p/p 1@75#, 1@80#

C 155/145/145/145
p/p 3@145# x 2

Hammer Strength Shoulder Press

3 x 8 (# each arm)

K 25/25/25#

C 35/60/80#

WOD

"Kwikie"
10 min AMRAP

5 pull-ups (K purple band /C green band)

10 air squats

15 sit-ups 

K 7+10 sit-ups

C 7+5 pull-ups

Day of Thurs

Warm Up

Foam Rolling
Dynamic Movements
K Ball back extensions

Skill/Strength

Dead lift

5/5/3/3/1

70/75/80/85/90% 1RM TRW

K 200# 1RM 180# TRW

125/135/145/155/165#

C 485# 436.5# TRW 

305/330/350/370/390#
*if it had been a straight bar; not sure the # with that contraption he swore he will never use again.

WOD

"13Thirteen"

4RFT

26 Dumbbell snatches (22.5/70#)

13 Pull ups (banded)

26 Rope slams

13 2ct Russian Twists w/ medball (12/15#) 

K 19:20

C 20:52

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

No Sit Saturday

Met up with the Mud Freaks and some others and did this awesome WOD I found on Steele Creek's CrossFit page. We had to make a few modifications and some folks started at different points because we had more bodies than usual. We got to use the gym, though, so we had a lot of room.

WOD

S.T.R.U.M.P.

25-20-15-10-5

Sit-ups

Thrusters

Run 200m *we ran 3 laps around the gym

Unders (double) if you couldn't do you were supposed to do 2x the amount in singles

Medball Cleans *we did Wall Balls

Push Ups

K 27:03 C 27:44

Then we put everything back and went to the Synergy room and did:

CAPPER

5-10-15 for 10 minutes

Pull ups *i used the green band

Push-ups

Air squats

*Chad modified this a bit by doing 3 rounds of 15-10-5
15 situps
10 push ups
500 m row

After which, we hit up the hot tub outside. What a wonderful way to polish off a tough, sweaty workout on a Saturday morning.

ARManic Monday

Sore from this weekend's WODs with the Mud Freaks (mostly mid and lower back) and just plain tired. We went to a grad party last night and ate and drank things that are not necessarily conducive to weight loss. Didn't sleep well and while we were cozying with Piggy, Chad said "Let's just go to the gym tonight, if that's okay" to which I replied, "No, we're going this morning." So we did.

Warm Up

Foam Rolling
Dynamic Stretches

Skill/Strength

Bench

5 x 5

45/55/65/70/75, assisted 1 @ 80#

45/205/205/225/245/255#

Push Press

5 x 5

45/55/65/70/75#

135/135/140/140/145#

460m run

WOD

"3 Hundred" 3RFT

25 DUs

25 push ups

25 pull ups

25 rope slams

K 16:13

C 17:28 *DNF pull-ups

Man, is it hot in there. Every time we leave we're dripping sweat. Guess that's a good thing, eh? Also used the speaker on the ol' iPhone and listened to Pandora while working out this time. Proved to be pretty effective, but I'd prefer an iTunes mix. Will have to work on that for next time.

Sunday Funday

Got after it with the MudFreaks and our RVCF buddy, Tamalyn! She's actually a MudFreak, so it's cool we all have that commonality. So fortunate to have found these guys.

HELL-no There

30 Push ups (handstand or elevated)

40 Pull ups (banded)

50 American kb swings (30#/45#)

60 Sit ups

70 Burpees

K 19:14, C 19:32

5 Stations

Choose any 5 activities. 1 minute per station, 1 minute rest after 5 x 3
Punching bag

Slam ball 15

Rope slams

Air squats

TRX mountain climbers

Punching Bag

Rope slams

Air Squats 

T2B

KB sumo lift

Box jumps

Finisher 

1 min Russian twists

1 minV-Ups

1 min max push ups

1 mile run

Then we sat around and BSed for awhile - sooooo sweaty - and then, since the pool was closed due to some pump malfunction, we had to use the indoor "therapy pool." Felt good even if it was just for a few minutes. Another solid day of work with some fabulous folks.

Mud Freaks!

Met up with the Mud Freaks this morning: Matt, his wife, Colleen, Michael, and Wednesday. Boy, did they kick our ass! It was great! Best workout we have had in quite sometime.

WOD 1

10 push press @ 65

210m run

20 push press @ 55

420m run

30 push press @ 50

630m run

40 push press @ 45

840m run

K 20:02

C 20:03

When he said okay we are going to head downstairs for the next one and we said, "What?!"

WOD 2

30 push-ups (hspu or elevated)

40 pull-ups *banded

50 kb swings (American) 25#/55#

60 sit-ups

70 burpees

K 23:13

C 22:34 *only did 20 pull-ups

I was a sweaty mess!!

More later!!!

AFTER THOUGHT: After a kick ass workout with some cool people, and a great day of celebrating with friends (both inside and outside of the box), we realized our decision to leave our box wasn't a bad one.