ThurssruhT

At it again in the AM despite the cold. Yuck!

Today I focused on bis, tris, and abs while Chad worked on chest and tris. We both did some cardio post-workout (I did 15 on the ellpitical and Chad did 10) and then we both hit our respective steam rooms.

Grabbed our coffee to go (as always) and headed back into the tundra. I sure wish the Paparazzi would quite following us.

And I was Spinning...

Chad and I did SPIN class - it was his first and my 2nd in 10 years after doing one in Erie with our pal, Jen. Pam met us there, too! It was a really good one, but man, definitely felt that coupled with yesterday's leg day!

Had good tracks and lots of good instruction complete with ups and downs and hills and slingshots. Good times! Looking forward to going back.

She's Got Legs

Didn't get to the gym Monday, which was supposed to be leg day, so we had to do it today.

Kate

• Front Squats (didn't get to 1RM only did 3 sets and max was maybe 125 or 135#?)
• Back Squats (1RM 145# got in my head about form)
• Calf Raises (100#)
• Weighted Sumo Jumping Squats (15# dumbbell per hand)
• One Leg Weighted Lunge (15# dumbbell per shoulder)
• Abs
• Laps and Mountain Climbers in between some sets

Could have and should have done more, but hadn't made myself have a leg day in a while.

Steam Room

Chad

• Back Squats 225 - 5X5
• Front Squats 135 - 5X5
• Sitting Leg Press 600 - 4X5
• Calf Raises - 600 4X10
• Hamstring Curls - 3 X 45
• Row - 1000m Row

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!

EWOD

A group of us met up at 2pm on Sunday, January 19th to improve our endurance once again.

We tackled the hill (down up down up) with varied weights: the 3 ladies alternated between 25# plates and an undisclosed # med ball while the 4 fellas alternated between tires and 45# plates. The rules were that we had to carry the weight plates overhead on the way down the hill and however we chose on the way up while we threw both the med ball and tires up hill. We did this for 30 minutes. I ended up doing an extra uphill upon switching to the med ball in the valley and working my way back up with the other ladies.

In true Red Dawn ROGUES fashion, we ended our escapade with a shot of 10 year old scotch.

Here's what my watch and HRM gathered: http://connect.garmin.com/activity/432855645

Spinning

Took my first spinning class in approximately 10 years. Yes, ten.

Went with my friend Jen to LECOM and we walked some laps and gabbed to warm up. Class was fun, the teacher has what Jen calls a "Club Voice" which was very loud as he didn't have a mic. Lots of hills and standing. I enjoyed it!

We capped the evening off at the McKean 6 Pack.

Fitness in a SNAP

Went to Snap Fitness tonight by using their 7 day free trial. Didn't take much to get it. Certainly isn't the RAC, but was somewhere to go for the night.

Ran 3.12 on the treadmill in around 28ish? Added some incline and varied speeds. Stared at a wall/some TV. NO music. Old shoes. Pants falling. Chunk flubbing.

Then I did some lifting with what was available and I could make do. Focused on back again, but I was feeling gassed and weak again. Boo.

Weighted Pulley Row

Assisted/Weighted Pull Ups
Assisted/Weighted Dips

Back Pulldown (heavy)
Power Cleans (light bar)
Presses (light bar)

Back Extensions

Ball Abs
Ball Back Extensions

Felt good to get a sweat on, but I was not feeling like my normal self. Frustrating. Not sure if is due to my state of mind, body, and spirit, or if I'm really that out of it?! I have been consistently active, so it might just be a bad week combined with everything going on. At any rate, I did something, so that's good. Just want to keep things going so I don't skip a beat (hopefully).

Alright, I'm out.