Lately in Late Jan/Early Feb

Here's a week's worth of work. Not a whole lot of commentary due to waiting too long to post, but we each went 6 times in the past week - BOOM.

SAT 1.28
PUSH
3 rounds of the following (24 min total):

In a 2 min window: 30/20 Cal Bike
In a 2 min window: 30 AKB Swings
In a 2 min window: 60m Forward/Backward Bear Crawl (10m up/back x 3)
2 min Rest

Record slowest Bike time, weight used for KB, >> if Bear Crawl completed within window (e.g. 1:34, 53 >>).
Kate 1:47, 35, >>
Chad 1:50, 44, >>*last round Farmer Carry

MON 1.30
POWER
A. Sumo Deadlift (15 min)
Build to a 2RM

B. 9 min AMRAP of:
5 Burpee Box Jumps 24”/20”
15 Russian KB Swings
30 sec Rest

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

Record heaviest weight for Part A, color and rounds plus reps for B (e.g. 275, Black 5 rds 3 reps >>).
Kate 175, Orange, 6 + 3
Chad 355, Orange, 5 + 13

TUES 1.31
POWER
Every 6 min for 4 sets (24 min total), complete one round of the following:
400m Run
25 Wall Balls 20/14
5 Bar Muscle-ups (scale was band pull-downs)

Record slowest round (e.g. 4:02 >>).
Kate 3:50
Chad Rest Day

WED 2.1 
Kate - Rest Day
Chad - POWER
A. Tempo Strict Press (12 min)
4-4-4-4-4
*Build to heaviest weight
*Tempo is 22X3

B. 3 rounds of (13 min total):
1 min max rep Ring Push-ups
1 min max rep MB Sit-ups 20/14
45 second max Calorie Row
Rest 2 min

Record weight for Part A, total reps for Part B (e.g. 135, 110 >>).
Chad 145, 139

THU 2.2 GROUNDHOG DAY

I went in the AM and Chad went in the PM as he had his Coach's Assessment with Joe. He got a pretty solid plan to evaluate his progress - a plus/minus system of accountability (working out and eating).

POWER
24 min EMOM
6 rounds of:
1st min: 5 TnG Power Cleans
2nd min: 50 Double-unders
3rd min: :15 on/:15 off x 2 Assault Bike
4th min: Rest
*Weight used for Power Cleans is approximately 75% of 1RM.

Record weight used and total reps for Assault Bike (e.g. 205, 66 >>).
Kate 65, 50 *I'm not allowed to to DUs for a couple of weeks due to my split-kick that I'm trying to correct
Chad 145, 119

FRI 2.3

With it being after work Friday, I almost thought about skipping, but alas, got dressed and we went! No one ever says, "I regret working out," right? So glad we went. Got home, grabbed a quick shower, and played and sang the geeeetar (since I have been wanting to and didn't do so last Friday for a few reasons). Then we had protein and salads for dinner; neither of us was super hungry, to be honest. I think we've really been doing well with improving our eating, even if eating out with salads and grilled chicken, etc.

PUSH
Partner Workout!

Teams of 3
20 min AMRAP of the following:

Partner 1: 250/200m Row
Partner 2: max reps Wall Ball 20/14
Partner 3: holding Front Plank to allow reps to count

*1 min rest after each full completed round

*Switch stations at the completion of each Row

Record total reps of Wall Ball (e.g. 224 >>).
Kate's Team "Fableticas" 401 
Chad's Team "Rise Up" 359ish

SAT 2.4

We went in early and did a body scan on the InBody with Steph. Super interesting to see the results. Now we have a good place to start and a point of reference that we have never had before.

POWER
Partner Chipper!
For Time (23 min cap):
150/125 Calorie Row
150 Dumbbell Snatch
150 Burpees
*Must complete all 150 reps before moving forward.

Choose a color for Dumbbell:
Black: 70/55
Orange: 55/35
Grey: 35/25 or less

Record color and time to complete (e.g. Black 19:19 >>).
Team "Trunk" - Got to 148 Burpees!!! Sooo close.
Kate Grey (only did 20# due to high reps - could've done 25, though)
Chad Orange

I'm proud of us and what we have been doing and improving. We aren't perfect, but we are certainly making progress and have most definitely made progress since October when we started. I'm so very thankful for ITF and it's methodology and coaches. It really completes a piece of our life that was missing for awhile, but is so much more positive than any other gym of which I have been a part. Love My Tribe!!! #TribeVibe #ItsTribeTime

SUPER BOWL SUNDAY 2.5

GO FALCONS!
#RISEUP

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.

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...

Sleep, or Lack Thereof

Mon1/9
Bad news bears tired. Didn't have the strength or gumption to go work out after a VERY eventful weekend (to say the least). Ate garbage for dinner, too. Shameful.

Tues1/10
POWER
20 min AMRAP:
Buy-in: 1 mile Run
1 Deadlift
1 HSPU
2 Deadlifts
2 HSPU...
*Add 1 rep to Deadlifts and HSPU each round

Choose a color for Deadlifts:
Black: 255/185
Blue: 225/155
Orange: 185/125
White: 155/105
Grey: 135/95 or less

Record color, time to complete for the 1 mile Run, and total reps (e.g. Black, 7:31, 67 >>).
Kate White, 7:54, 110 reps *probably could've done Orange, but didn't want to kill myself 
Chad Orange, 7:22 (3 mi on Airdyne instead of run), 113

Followed by Mobility.

Wed1/11
PUSH
A. 12 min EMOM
6 rounds of:
1st min: 10 Ring Rows
2nd min: 20 sec 2-Arm Rope Slam + 20 sec Alternate Arm Rope Slam

Rest 1 min

B. 12 min EMOM
6 rounds of:
1st min: 10 20” Box Step-ups with 2 DBs 35/25 (5 each leg)
2nd min: 40 sec max rep Sit-ups

Record total reps of 2-Arm Rope Slams in Part A, total reps of Sit-ups in Part B (e.g. 72, 175 >>).
We did B then A
Kate B 150 A 86
Chad 

Followed by Mobility.

In other news, we've had craptastico sleep for the past 4 nights, which doesn't bode well for attending AM classes. Or doubles, for that matter. Yoinks, Scooby. I had big plans, but I'm still attending. Chad woke up with some major elbow pain this AM, but luckily he is going to see our amazing, incomparable PT, Dr. Alexis, at ITF over lunch. I'm also proud that we went to the gym and then to Wally World for groceries instead of going to our building's HH right at the beginning. We made an appearance, had a beverage or two - instead of many, and had a few small bites and convo before heading back up for dinner (Pacific Carrot Ginger Soup with shredded rotisserie chicken). #patontheback As Coach Steph would say, "Progress, not Perfection."

Thu1/12
Tonight, we are finally going to tend to our other girl, Silvia "Sil," and get her all decked out with a wash, vacuum, floor mats, the dog cargo area, Piggy sticker, and ITF magnet so she's one step closer to being ready for her GA plate crowning.

Check ya later...

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: