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.

More of the Merry, Merry Month of May (and Another Birthday)!

May 10th - Mother's Day
K - Spin Class
Rope Slams
3 RDS - 10x10# wall balls, 10 sit-ups

Back strengthening floor exercises
Core Exercises

1000m row

C - Started Spin, back bothering him so...
...instead he did 1000m row, bike, lifting, core. Doesn't remember specifics.

Monday, May 11th
K - 500m Row, GRIT Strength, 500m Row
C - 30 minutes Elliptical and 30 minutes Stepper

Tuesday, May 12th
K - XTreme
C - 10 laps swim, 6 miles bike, 3 miles elliptical
      Mowed the lawn

Wednesday, May 13th - Happy 33rd Chad!
K - 4 RFT
500m row
Run 4 laps (7.5 laps = 1 mile)
29:05 *including transitions

Bike 4.1 miles
15:00

As he stated to me, he had a little trouble with his 33 year old math so instead of breaking it into three activities of 11, he broke it into three activities of 13.

C- Swam 13 Laps
Biked 13 Miles
Walked 1.3 Miles on the Treadmill

Welcome to 33 Club, Chad!

MayDay

Friday, May 1

K - Lift 'n Run (after each set of bi and tri reps, I would run a lap). Ran 2+ miles of 7.5 laps = 1 mile.

Followed this up with some abs.

C - Doesn't remember.

Saturday, May 2

K - Slow 4 mile run followed by a walk with Piggy.

C - Mowed the lawn and golfed 18. Also walked to our friends'.

Sunday, May 3

Bad sleep, woke up late. Walked Piggy and onto Charlottesville for the Ryan Adams concert!!!

Monday, May 4 - May the 4th Be With You
K - GRIT Strength. New release. LOTS of legs. 10 minutes ARC Trainer.
C - Chad did not do anything as he was tending to house stuff.

Tuesday, May 5
K - Pure Barre
C - RAC Xpress - elliptical and stepper.

Wednesday, May 6
Nada. Wanted to, but didn't. Crap.

Thursday, May 7
K - Pure Barre
C - RAC Xpress - shoulders, back, elliptical.

Friday, May 8 - 33 - it's my Rolling Rock Birthday!

K - Run 'n Lift 12 laps 25-33 minutes?! (7.5 laps = 1 mile)

DB snatches  10 ea arm x 3 @22.5#
DB bent over row 10 x 3@22.5#
DB presses 10 x 3 @ 22.5#
Lat pulldown 10 x 3 @ 67.5#

Rolling Rocked
33 burpees - 2:00

33 KBS 44# - 0:54

33 25# slam balls - 1:55

33 sit-ups - 1:09 ( yoga mat on inside outside carpet, no abmat)

0:33 plank
33 Superman Flutters
Miscellaneous Back/Shoulder exercises/mobility
Foam Roll

C - Biked 7 miles
bench,
tricep pulldowns
abs/core work
pullups/dips on Gravitron.

RAC Started a new Challenge - the IronMan Fitness Challenge. We signed up. Should be a good one to keep us on it.

First Full Week of April Part II and then some...

Thursday, April 9
Walked around Midtown ATL once we got in. Saw film crews and extras.

Friday, April 10
Hit up the hotel gym for cardio, lifting, core and walked around ATL.

Saturday, April 11
Walked around ATL after getting a nice driving tour from our friends.

Sunday, April 12
Walked to our friends' 2 streets up after a super long drive back from ATL.

Monday, April 13
C - Mowed lawn
K - Ran and did various squats, burps, cleans, sit-ups, KBS, planks, etc.

I really cannot wait to get a Jawbone UP3, but I'm holding out for the silver, so it's going to be awhile. It was nice that my phone keeps track of my steps, but the Apple Health app isn't the most user-friendly or informative.

I also cannot wait to build back up on my running, it's been slow-going since the Half in November. Need to slim down like woah.

Here's to keeping after it...

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!

Tundra Tuesday

Artic Vortex Post-Hercules Cold. Everyone is cold. Not news, but it certainly helped with not wanting to get out of bed this morning and limiting the time of being outside, even if it's when you are walking from car to building or building to car.

Got home and after not the best night of sleep and decided I'd just do another Kitchen WOD instead of heading to the RAC.

So I fired up iTunes Radio and my Pocket WOD timer and got to work.

Arctic Vortex, Jr.

10-9-8-7-6-5-4-3-2-1

Burpees

Sit-Ups

7:18

I am sure I could have had a better time but I had a few things working against me: 1)fatigue from said sleep or lack thereof 2)ill-staying workout pants that refused to stay up 3)dishwasher door down and dishes-doing husband (yes!) thus limiting my space. So, I was slowed down a bit and limited in space, but I think I did alright.

Chad is seemingly procrastinating this WOD as he already is donning his jammies and has all of a sudden taken to organizing the pantry and kitchen counter as it has been driving me nuts (I do appreciate it, but it's truly odd timing). So sweet, but I want him to sweat, too!

Oh, and CONGRATULATIONS to our friends, Sarah and Travis Scaggs, on the birth of their new baby girl, Emilia Quin, early this AM!

2sDay

Got a late start and just walked around the track to warm up. Really struggling with motivation. Wondering if it's due to lack of a plan or routine. Feel like a whale lost at sea. At least we went, but the waiting around for the Synergy Room and lack of direction kind of made me feel a little lackluster during the WOD. I went after it, but I didn't have the tenacity I should've, however, I felt like I could have done more and wasn't just wasted after it. Just have to keep pluggin along...

Skill/Strength

Bench
K 10/10/5/5/3
45/55/65/75/80#

C 10/8/8/8
125/175/175/175#

WOD

"Burp Up UR Row!"
500m row
5 burpees
5 sit-ups
400m row
10 burpees
10 sit-ups
300m row
15 burpees
15 sit-ups
200m row
20 burpees
20 sit-ups
100m row
25 burpees
25 sit-ups
K 18:46 *wore my HRM and watch to capture data
C 19:55

C'mon Ride the Train

Nothing takes ya back like hearing a song. While we were warming up the 2006 hit "Hips Don't Lie" came on first followed by the 1996 dance tune "C'mon 'N Ride It"; I couldn't help but do a few of the choo-choo movements.

Warm Up

Dynamic Stretches

Skill/Strength

Power Cleans
1/1/1/1/2 failed attempts
45/65/75/85/95* failed
PR = 100# and was hang power cleaning 85# yesterday WTF?!
Dumbbell Bicep Curls 1 x 10 @ 15#
Dumbbell Hammer Curls 1 x 10 @ 15
Dumbbell Tricep Kickbacks 1 x 10 @ 10#
Bicep Bar Curl 1 x 10 @ ?
Bench Dips 1 x 10

2 laps run = 1/4 mi

WOD

30-20-10
Burpees
Rope Slams
Sit-ups
8:52 *a dude came in and cramped my style, had to move some things around and adjust, thus slowing me down a tad

10 15# tramp ball throws
1 min American KB Swings = 21
30 sec weighted jump rope

Chad's Workout

Due to Chad's Gout Toe rearing its ugly head, he did his own thing...
Dumbbell Hammer Curls 3 x 8 @ 40#
Bicep Cable Curls  3 x 10 @ 50#
Tricep Pulldowns 3 x 10 @ 135#
Bicep Bar Curls 3 x 8 @ 95#
Ab Crunch Machine 30 reps
500m row
5 min on recumbent bike
250 m row

Guess Who's Back, Back Again?

So...we've taken a bit of a hiatus from the RAC - 11 days to be exact - but about 7 days of a break from activity due to the ups and downs of life, lack of sleep, being busy, and well, excuses.

At any rate - we had every intention of going this morning, but the lack of sleep thing reared its ugly head again, so alas, we went this evening. It was the most packed we have ever seen it - all of those damn college kids!!

We didn't do a whole lot of lifting; we tooled around on some of the weight machines as the free weights and barbell areas was jam-packed and it was already after 6, so after a little light lifting and a few laps around the track, we headed to the Synergy room to face our fate.

WOD

"350"

5FRT

10 TRX ring rows

20 burpees

20 sit-ups
K: 17:10
C: 18:42

Let me just say, after little sleep and even less water, and a week off, this wasn't exactly pretty or fun, but by God, we did it. We even had a visitor, a one Dr. Will Moore, and we breathlessly chatted while amidst this workout. He expressed that he was not envious and that we were the "workiest outest people he's met" to which Chad replied in jest, "Then you must not know many people who work out."

All in all a good WOD and we got our sweat on, but most importantly, we are getting back in the groove.

I'll leave you with this image as it speaks volumes and will serve as continued motivation for us: