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!!!

100 Burpees

So we worked out Monday AM, had company coming Tuesday so we woke up early and finished whatever cleaning and tidying we hadn't accomplished previously, and were here to greet them upon their arrival Tuesday evening. Didn't sleep well or enough on Tuesday night, so Wednesday AM was out of the question, and after a day of work, the exhaustion had its grip on us. Thursday AM it is...or it was. Chad was up working on work 'til 11:30 last night and had been gung ho on going to the gym, but when I came down to get him, he was too tired. So, I took matters into my own hands without going to the gym: I did 100 Burpees for Time in our kitchen. I threw on my Pandora and used my Pocket WOD App Timer.

Here's the breakdown:

31 2:17 *Did these on May 8 and May 13 for our Birthday Burpees and I beat both times 2:30/2:32! I did both of those sets after a workout vs. this being the only workout.
50 3:57 Halfway there!

100 8:29 DONE!

Tomorrow is a must. Also hoping to get my run on in the KEYS!!!! Did I mention we leave for KW in 3 days!? Probably should have been better with workouts and diets, but we have had A LOT going on that proved to make it difficult. And really, this isn't just a lame excuse, either. However, I'm sure working out would have helped curb the stress and emotions, but it is what it is. We can only go up. We haven't given up. We won't give up. This is our life.

Thanks, Jim!

A new day, another Monday. Had to hit up the gym. Thanks to Coach Jim Fischer of CrossFit Big Fish for the WOD idea; see "The College Kids WOD" from 8/24/13. #besomebody today!

Warm Up

Dynamic Stretches

Skill/Strength

Push Press
3/3/3/3/1/1
K 45/65/75/85/90/90# PR
C 155/165/175/180#

WOD

"Noke University"
500 M Row
Run 200 M
30 Air Squats
Run 200 M
20 Burpees
Run 200 M
20 4 ct Bicycle
Run 200 M
30 Dumbbell Swings (65/35#
Run 200 M
30 Hang Power Clean (45/135#)
Run 200 M
K 20 Front Squats (65#)
C 20 Push Press (95#)
Run 200 M
Row 500 M
C 23:02
K 23:12 *Chad beats me on the row every time!!

Cheers from VA!

Walkin'

Had a slow moving morning, but finally got ourselves dressed to go for a run on the greenway. Once we got there, however, we ended up talking and walking while having one of the best conversations we have had in a long time. The only bad thing about it was the awkward sunburn since I didn't put sunscreen on because we left around 10am and I figured I'd only be exposed for 30 minutes, not 2+ hours.

We did end up walking nearly 7 miles, so we certainly got our sweat on. We then rewarded ourselves with Smoothie King.

Not the most strenuous of workouts, but we got out there and enjoyed the beautiful day!

Bring 'Em Out

Got a bit of a late start this AM and didn't have much of a plan, so we went with back exercises. For some reason, I had TI's  "Bring 'Em Out" in my head, but I can't say we total brought it out.

Skill/Strength

Iso-Lateral Front Lat Pulldown
K 4 x 10
35/40/45/50 (# ea arm)
C 3 x 10, 1 x  8
70/85/90/95 (# ea arm)

Dual Pulley Lat Pulldown
K 3 x 10
75/90/95#
C 3 x 10
120/135/140#

Dual Pulley Row
K 3 x 10
75/90/90#
C 3 x 10
135/135/120#

WOD

EMOM 2 minutes
3 Bench (65/135#)
3 Hang Power Clean
3 Push Press

This was supposed to be for 10 minutes, but it really was an awkward WOD and our hands were killing us. It was also pretty late and we had to get going in order to get home and shower and be ready for work when we should be. Excuses? Yes. Are we done? No. I didn't feel like we did enough, so hoping we'll come up with a WOD to do after work today. We did take Piggy for a little spin around the complex when we got home, too.

Should be back later with more...