Run in the Sun

It was such a beautiful day, we decided to take Piggy on a quick run and toss the Chuck-It a few times before the Browns started. So glad we did. She was tuckered out!! I didn't wear any equipment or track how long or far or fast, just enjoyed our time out in nature with our Pup at Garst Mill.

On the Edge of Glory

Good FALL Mornin' to ya!!

Since we failed to WOD on both September 11th and Friday the 13th, we decided to combine them into one Saturday WOD. I also got to try out my Lulu Journey Crops. They were a little shifty (in a bad way) during the MCs, but other than that, they felt great!

Here's what we did:

September 11th
46 x 4 [ for the 184 victims Pentagon & Flight 77 victims]
46 4ct Mountain Climbers
46 Dumbbell Snatches (25/60#)
46 Air Squats
46 Push Press (50/95#)
1 mile run [distance around the Pentagon]
K 20:20
C 23:02

Friday the 13th

13 min AMRAP
13 sit-ups
13 hand release push ups
K 7rds + 13 sit-ups + 3 push-ups
C 6rds + 13 sit-ups

Finisher
500m row
C 1:45 ish
K 2:06.5

Now we can enjoy our weekend with a little less guilt. Happy Saturday, everyone!

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

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.

Make It Right

Back at it! We were tired, but we returned to the RAC this morning because we knew it needed to happen. Especially after just doing a few walking laps with Piggy around our complex yesterday and one hill sprint.

Warm Up

Foam Rolling *OUCH, my muscles!!
Wooden "PVC" Upper Body Movements

Skill/Strength

Bench

K 5/5/5/5/3/2/2

45/55/65/70/75/75/80#

C 10/10/10/8/5

135/205/215/225/235

Some ab super sets

Cable Crossovers

K 3 x 10 @ 30#

K Roman Chair Super sets

C 3 x 10 @ 60/60/70#

*Funny side note - the Body Pump class going on while we were in an adjacent room was playing "Por Ti Volare," which inevitably remindds me of the Catalina Wine Mixer from Step Brothers!

WOD

(Thanks BHC!)

500m Row

50 Russian KB Swings (35/44#)

100 air squats

400m run

K 10:42

C 11:55

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.

ROA > CLT

Via Chevy Malibu.

8.30.13 DAY 1
First Stop - Ass Clown Brewery.Ended up heading to Triple C and our friends' as well. Then we headed back to Fort Mill.



8.31.13 DAY 2
Maxed and Relaxed for quite sometime. Then we decided to get moving and go for a run at the Riverwalk (Fort Mill/Rock Hill). Then we visited the Lululemon store in South Park Mall and off to Downtown CLT. Enjoyed a burger at Cowbell, a quick beverage at Connolly's on Fifth, and then joined what seemed like hundreds of PSU fans at Fitzgerald's for the PSU v. Syracuse game! We then hit up RC Grill and Sandbar, which is walking distance to Chad's sister, Amber's place.

9.1.13 CLT > EYW KEY WEST BOUND!!!