"Act the Way You want to Think"

THURS 1.26.17
I wasn't feeling so hot last night, thought I slept pretty well, but knew I had to get up for this one!

I got to work out with Ashley today and I think we did a great job! 

POWER
Partner Workout!

23 min AMRAP of the following:
15 Back Squats
15 V-ups
15/12 Calorie Row
*One partner completes a full round before switching

Choose a color for Back Squats:
Black: 115/75
Orange: 95/65
Grey: 75/55 or less

Record color and rounds plus reps (e.g. Black, 6 rds 12 reps >>).
Kate/Ashley Orange, 10 rds
Chad B/Chad T Orange, 10 rds

I followed up with mobility and Chad walked home since I had the car and had a Coach's Assessment scheduled.

I got to speak with Joe (and Katie for some of it) and it was great to discuss life and the goals that I've got in mind for this year; the last half of 34 and the first half of 35.

• strict pull up
• strict push up
• no more split kicking during DUs
• get comfortable upside down for HSPUs/scales
• weigh and stay under 160# (it's been too long) by 35

• play my guitar and sing more (deep focus)
• play my violin more (deep focus)
• go on more hikes and outdoor adventures since we haven't very much since we've been here

• and of course, eat better, drink less alcohol, plan better to do so
• less negative self-talk - combat it, which I have started

"Act the way you want to think." - a smart mantra Joe offered after hearing I know what I want to do, and probably how to do it, but if I just do it, the all else will follow. It kind of goes along with everything above and my S.M.A.R.T. goal action plan for the next month: to play music for 20 - 30 minutes when I get home on Friday to decompress and to hike at least once a month on the weekends. BOOM. Doable? Absolutely.

See ya on the flipside, holmes.

It's the 1st of the Month (And last part of September)

September 15 - 30

This time was comprised of a mix of running and XF for me and walking and XF for Chad. We also got to enjoy Penn State Football in State College and buy a house. Oh, and we started and are currently amidst a 40 day nutrition challenge with RRCF.

S15
Sleep needed.

S16
K XF
4 Mile Run

S17
XF
Put an offer on the house

S18
XF Mobility

S19
XF AM
State College Bound!

S20
K Ran 8 miles in State College

S21
Nada, drove back from State College and enjoyed yummy food before embarking on a 40 day Fuel for Fitness Nutrition Challenge.

S22
Day 1 of 40.
XF

S23
XF
K 4 Mile Run

S24
Rest
Official word on the house as a done deal

S25
XF Mobility
Met with Broker/Friend

S26
XF

S27
K Ran 5 Miles

S28
K Ran 5 Miles

S29
K Rest
C XF

S30
K Ran 5 Miles
Contract Ratified

OCTOBER 1
It's the first of the mooooonth...
XF
Home Inspection

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:

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.