MMMMMay

Saturday, May 16

K - Cycle

2000m row

8 running laps (7.5 = 1 mile)

Biceps and Triceps

Work around the house

C - work around the house 

Sunday, May 17
Walked down to and from the Grandin Food Truck Rodeo with Piggy.

Monday, May 18
K - Push Press, Good Mornings, Bent Over Row w/ Barbell and weights
2000m row
Biked 3 miles
8 running laps (7.5 = mile)
Additional shoulder and back lifts (workout in the notes)

C- RAC Xpress - 25 minutes elliptical, 15 bike, 20 biceps and chest lifts

Tuesday, May 19

K - XTreme (workout in the notes)
C - Swam 10 laps, biked 8 miles, rowed 2000m

Wednesday, May 20
Red Dawn OG Parking Lot WOD. It was good for my soul. Good luck to Peter,  but hoping to see him, everyone (and those who couldn't be there) at least one more time before he moves and definitely more than that before we move!

Thursday, May 21

K- Slow ass run

C - mowed lawn

Friday, May 22

K - RAC

2000m row

3Rounds

50 singles with bead rope

40 sit-ups

30 35# KB swings 

Multiple Farmers Carry w/ 30# KB (only multiple they have)

25# Weight plate "sled" push

3 miles on the bike

Came home and Ran around the block with Piggy (~1mi)

C - RAC Xpress

A lot or lifting 

8 minutes of Cindy (subbed ring rows)

Walk around the block with Piggy

Saturday, May 23

K - Run on the Greenway

C - Walked Piggy on the Greenway (little running, too)

Walk into the Grill and back w/Piggy

Sunday, May 24

Walk into the Grill and back w/Piggy

Monday, May 25 - Memorial Day

K - 1000m row

Lifted Biceps and Triceps

"Mini Murph"

Ran 8 laps (7.5 laps = 1 mile)

25 ring rows

50 push ups (knees)

100 air squats

1000m row (instead of another 1 mile run)

C - 1000m row

Lifted biceps, chest, triceps

1000m row

Push Presses

1000m row

Tuesday, May 26
K - Nada
C - Mowed Lawn

Wednesday, May 27
K - RPM (toughest and best one ever!)
      2000m row
      Core Work
C - 10 mi on bike
      1000m row
      Back and Shoulders
      Core Work

Off to Atlanta, so we'll have to get our sweat on there other than the sweat from the heat!!! They don't call it "Hotlanta" for nothing! ;)

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.

ByeByeBye31

Last Day of 31!

KATE
Bench

10/7/5/2

50/70/80/90# (needed a spotter on the last one and could've done more)

Hang Power Cleans

5/5/5/5

50/60/70/80#

12 push ups

12 dumbbell bench press (22.5# ea)

WOD: thirtyone.oh (reprise)

3.1 Rounds RFT

7 supermans

8 4ct flutter kicks

16 kb swings (American) 30/40#

310 m row

(.1 was superman again)

2013 8:56
2014 9:03 

Transitions were slow, especially when rower-related.

31 Burpees

2013 2:30
2014 2:00
Yesss! Beat my time!

CHAD
Ball Squats – 4 sets of 25

Dumbbell Bench – 3 sets of 20 at 45#

Dumbbell Fly – 3 sets of 20 at 25#

Bicep Curls – 3 sets of 20 at 30#

Tricep Extensions – 3 sets of 15 at 95#

Row – 3 sets of 20 at 90#

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

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!!

Whipped Us Back Into Our Senses...

...and shape!

Key West was a BLAST, but also proof that 1) I can't hang like I used to and 2) A week of heavy food and drinks does not do a body good.

We set out to do our second Park2Park on Saturday - didn't make it to the early AM (sorry, Mark) - and ended up doing a slightly shorter version.

We ran from the park(ing lot) near Sebastian's BBQ and ran to Moyer Park where we did 30 air squats, 30 push ups (*did on knees for max range of motion - weaksauce), and 30 burpees, and ran back. I will say it felt very rough and a lot more difficult than when we did so in late May; I even had to stop for a water break and some extra breath!

Here's how my stats shook out:

MAY 24th
 http://connect.garmin.com/activity/317243830

SEPTEMBER 7th
http://connect.garmin.com/activity/372192864








Needless to say, I have some work to do to get back to where I was/where I should be/to be even better.

I keep going back to this statement as it has stuck with me since she posted it back in June (thanks, Drea!).

While this may not be a setback due to an injury, the time is now to take the reigns back and become better than ever; in heart, body, and mind. We need to clean up our act on the food/drink and fitness front as it's been a steady downwards slope since after the Half Marathon, which was the end of April!! Okay, maybe not steady since then as we did hit the ground running with the BollardWODSquad in May, but we've got to get the consistency back. I want to feel lean and strong again; I want to be stronger than I've ever been. I know Chad feels the same way.

So here's to really getting after it again and STICKING WITH IT!! It's a process, a journey, a commitment.

Put It Down

So we haven't really done anything active since Friday other than walk our dog, so we absolutely had to make it to the gym this morning.

At any rate, we could have gotten our booties in gear to keep some of the stress and anxiety at bay, but we chose to eat and drink instead. Hence, we had to turn it up today. Jeremih's "Down On Me" was playing when we started in our our warm ups.

Warm Up

Dynamic Stretching
K DUs
C Row

Skill/Strength

K Back Squat
5/5/5/5/3/1/1
45/65/75/95/115/135/145/155 PR!
*need to work on form - shift weight on way up and stay on heels more

C Inverted Leg Press
4 X 8 @ 600#
4 x 10 @ 400# calf raises

WODs

"Hackie"
Row 1000m (10 blotter)
50 AS
30 Push Ups
C 8:18
K 8:31 *including 10 sec to get phone for time

"It Takes Two"
2 laps (2 laps = approx 1/4 mi)
20 DB snatches
2 laps
20 bicep curls
2 laps
20 dips
2 laps
K 14:03
C 14:32

Definitely got our sweat on!

Cheers!

Yadsendew

Would have loved to have slept in, however, took yesterday AM off and had yet another unsuccessful house search after work last night, so a good workout was in order.

Warm Up

Dynamic Stretches
K Row 250m
K 2 Turkish Getups
C 2 x Row 250m

Skill/Strength

K Squat Cleans
1 Bear Complex @ 50#
1/2/2/1/1/1
50/70/80/90/95/100# *PR!!
Failed at 105 - got in my head

C Back Squats
5/8/8/8/5
135/225/235/245/255#

WODs
(During which we rocked out to a Rick Ross station courtesy of Pandora on my iPhone)

"Fiver"
5 RFT
5 Burpees
10 4ct Mountain climbers
150m row
K 9:14
C 10:01

"FiverDeux"
5 RFT
5 Push-Ups
10 Russian KB Swings
15 Sit-Ups
K 6:47
C 6:56

The A-Holes in the Outfield won their first Playoff Game on Monday, so tonight is their next, and quite possibly last, kickball game of the season. I'll probably take Piggy to the Greenway since it's supposed to be a beautiful day/evening and perhaps even get in a little run with her during part of the game. Also considering another RUNCH. We shall see.

____________________________________

Set out to do 4 miles in the beautiful weather, but me, my body, and my sports bra just weren't feeling it. I ran two. At least I did a little extra in the evening and took advantage of some fresh air.

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 Before Beer; In the Clear

Since Chad has a hell of a strawberry on his leg from kickball, we did our own thing this morning. Most definitely had to get our sweat on before Microfestivus!!

KATE
"Micro20"

2 laps ~ 1/4 mile

2 laps

20 burpees

2 laps

20 push ups

2 laps

20 4 ct mountain climbers

2 laps

20 air squats

2 laps

20 sit-ups 

2 laps

18:57

"Fest Yet?"

3 RFT

Row 250

25 KBSDHP 30#

25 slam balls 15#

10:37

CHAD

2 rounds

5 push press 135#

5 front squats 135#

5 bicep curls 95#

2 rounds

5 push press 155#

5 front squats 155#

5 bicep curls 95#

Ran 2 laps

2 rounds

Row 250 

20 rope slams

Random dips, pull ups, ball slams (12#)

Now let's go drink some beer!!

Cheers :)

Big Fish

With Owner/Coach Jim Fischer

So we hadn't worked out since Monday - I've been extremely tired and our busy work schedules and getting ready for Erie cramped our style a little more as well.

But before we came up, we contacted a couple of boxes here in Erie about dropping in. My sister, Em, had gone to 3 Ring/CrossFit814 last week for it's grand opening and had also heard there was a box at Nautilus and found out it was called Big Fish. Then there's the original box, FBO, as well, but we ended up going with Big Fish yesterday since Emmy lives close to Nautilus and she wanted to try out a new one with someone; plus it was a Team WOD day, which is a great thing for a newbie to try out!

Jim Fischer, as pictured here, is a really wonderful guy. He's passionate about CrossFit and the idea of community and fitness. He didn't charge us a drop-in fee and made us feel right at home. He has 6 certifications himself, has 4 coaches, and between all of them they have 23 certifications.

The facility is pretty new and very well done. It's within another gym, something similar to the RAC, but much smaller, and the box area is actually where racquetball courts used to be.

Chad and I were put on a team with Drew and Travis, "two young studs" according to Jim. We had a great time plowing through the WOD together. Emmy was on another team with some other guys and seemed to have fun doing so as well.

Boy did we SWEAT. It was a good one!
------------------------------------------------------------------------------
Here's what we had to achieve collectively as a team:

Buy In 
200 Du's/ 600 Single's

WOD
200 Air Squats
300 Ab Mats
200 HR Push Ups
300 Plate Press "45-25"

Cash Out 
Rude Karen X2 
300 Wall Ball's
Must do at least 25 Un-Broken or all Member's must run 400 M

During the WOD, at least 1 Team Member must be running a 400 M Run & 1 team member running 200m w/ a med Ball
------------------------------------------------------------------------------
We had an absolute blast and are looking forward to the next time. Many thanks to everyone for a great time at a great place!

The 4th of July Crew

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

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

Kitchen WOD

Chad had a 2nd sleep study done last night and I had pretty decent night sleep with Piggy. I just couldn't get going quickly enough to merit a trip to the gym...so I did my WOD in the kitchen on a yoga mat while I listened to a Pandora station on my phone with the iWOD Fitness timer going strong. While we do have weights in the house, I went with a traditional body weight WOD for the sake of simplicity. Just proves you can really do CrossFit anywhere, anytime.

WOD

"Kitch Bitch"

3RFT

25 Push Ups

25 Situps

25 2ct Mountain Climbers

25 Air Squats

11:43 *i was dragging

FINSHER

10 burpees

Hey, at least I did something!

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!

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.