Frankenfinger Update

Alex is going to take the stitches out tonight. The game is tomorrow night and I feel pretty good. Two practices this week have kept me feeling good even though I couldn't do my side workouts. The remainder of April I will be going on "Derby Break" but that only means my at home workouts will get more intense and more frequent. I'm a little excited actually.

Viv- um... Beer bottle-(1) Bam Bam-(0)

hahahaha!

Frankenfinger

Work Outs on hold. I had to get four stitches over the weekend in my right index finger. They should come out on Friday. GRRRR...

Quad Killer

60 minute jog. No sprints this time, I was sore to begin with.

I wanted to skip the strength portion of the workout today because I am weak from workouts and well, Alex wasn't around to talk me out of it. A funny thing happened though, my mom had come over to do laundry earlier and it seems she brought some old photos with her. I found a stack of photos on the coffee table and started flipping through them. SHEER TERROR. Oh lord did I really look like that?! 30-40 lbs overweight, nasty unbrushed hair, pasty pale face just to give you a teeny visual. Not good.
Needless to say, I got my ass outside and started the strength routine. Thanks Mom!

Left Arm Snatch 35lb dumb bell x 3 reps
Right Arm Snatch 35lb dumb bell x 3 reps
60 second rest
(Repeat 5 times)

Left Arm Overhead Push Press 35lb dumb bell x 3
Right Arm Overhead Push Press 35lb dumb bell x 3
60 second rest
(Repeat 5 times)

Push Up x 5
Left Arm Shot Put 20lb medicine ball
Right Arm Shot Put 20lb medicine ball
60 second rest
(Repeat 4 times)

Here's where the murdering comes in...

Lunges w/ 25 lb weight plate in each hand 10 total (5 per leg)
Lunge Jumps 10 total (5 per leg)
60 second rest
(Repeat 4 times)

Finisher:
Left Arm kettle bell swing x 15
Right Arm kettel bell swing x 15
60 second rest
(Repeat 3 times)

Something tells me I am going to be hurting tomorrow....

Pushing It

So I have been working on lengthening my jogging to train for "second wind". I'm going to moderate to hard jogs with sprints mixed in then I am following it up with one of Alex's routines. If I keep it up it will help my body to recognize and use it's second wind.

60 minutes jogging with sprints and jukes (I do wide side steps every two steps)



100 Jump Rope Turns
10 Burpees
10 Push Ups (on knees)
10 Body Weight Squats

x 5 no breaks

Alex didn't think he could finish after his dead lifting last night, but he totally did. My Burpees were pathetic, but I did them and that's what counts.

We have a scrimmage tonight with R.O.C.K. I'm looking forward to it being tough and a good practice.

Inbred Cousins

Spring has fueled my fire. I feel inspired to sweat.

60 minute jog with sporadic sprinting

Then Alex got home...

10 Tire Flips with two jumps onto the tires edge after each flip
(I totally ate shit on the second round when I slipped on a jump, but hell... I fall harder than that all the time)

10 Kettle Bell Snatches Each Arm

10 Sit up Slams with 20lb medicine ball
(We found out these are technically called "Inbred Cousins" because it is a variation on a situp and push press with the medicine ball and that's called the "cousin". I think Alex explains it better in his blog.)

3 Rounds no breaks (Effing Hell)

Finisher:
100 Sledgehammer Hits to the tire

I know you're all jealous of my high stylin' workout gear... don't hate.

It was a Squeaker

BRRG pulled out ahead by 7 teeny points in the end. It was a great game and so much fun. Played beautifully by both teams. I'm sore today, but I am not going to stop we are facing a big opponent in under two weeks. No time for rest. Practice tonight then hopefully I can squeeze in a jog after to release some soreness.

The Old Man is Snoring

and it's pouring.. still did 30 minute jogging anyway.

1.5 hour practice. Totally ready for the game!

Sweet 16

Two Hour practice last night. It went really well, but I wasn't as tired after as I usually am.

Tonight
Sweet 16
1. Tabata Heavy Bag Punches
2. Tabata Body Weight Squats
3. Tabata Heavy Bag Punches
4. Tabata Push ups

Do as many as you can as hard as you can for 20 sec then rest 10 seconds. Repeat 8 times for each move without rest.

Something wicked this way comes...

The bout is approaching....

2 hours practice. It was a really good practice too!

Practice

2 Hour Scrimmage - Awesome

Game 2 getting close. . . .

Utilizing Bad Weather For Workouts

I can't really explain the individual moves, so here are some videos of my workouts for Saturday. They really put the bad weather to good use in burning calories!

8 minutes? Pbffft.. No Problem

This workout was VERY deceiving it looked like it wasn't going to be challenging, boy was I wrong. It kicked our asses.... just in a shorter period of time.

Tabata Interval Rowing
20 seconds of rowing as hard as you can
10 seconds of rest
(Repeat 8 times, so 4 minutes)
Rest 120 seconds
Do it again. Total 8 minutes.

I was seriously light headed after this.

Core
5 Flags (so named because you raise your body like a flag pole I guess? see the pic)
12 Deadlift Twist (6 per arm)
15 Supermans
16 Russian Twists with 20 lbs (8 each side)

I'm missing Pull Ups bad, I don't want to go back to the days where I couldn't do them. I'm going to try and work them back in...

Spring Swing

This is one of those workouts you need to shut your brain off halfway through to make it.

A.Repeat as many times as possible in 10 minutes:
2 Kettle Bell snatches per arm
6 Burpees
(I finished 11 rounds, 44 snatches and 66 Burpees) you heard me... 66

B.Swing Sledgehammer as many times possible in 10 minutes
I made it 270 (that's two hundred and seventy!) in 10 minutes.

C.Hit Heavy Bag with combo punches for 5 minutes
didn't count this, but it hurt

This was my first true time with the heavy bag and I REALLY liked it.

Strungfff

A little strength training tonight. It was a little easier to convince myself to get right to it tonight. I followed directions left by Alex. (I see Burpees on the agenda for tomorrow and that sucks...)

One Arm Snatches with the Kettle Bell
3 per arm then rest 45 seconds
Repeated that 5 times

One Arm Push Presses
3 per arm then rest 45 seconds
Repeated that 5 times

Upper Body Combo
One Arm Bench Press with the Kettle Bell 5 per arm then Roll over and do 8 Push ups
(he wrote in Clap Push Ups and I was like.. ok no biggie.. then I tried to do one... and yeah.. almost broke my nose)
Repeated that 4 rounds with 60 seconds of rest between rounds

Lower Body Combo
Wall Squat for 60 seconds (hell)
10 Squat Jumps (hellier)
Rest 120 seconds between 4 rounds

Finisher
15 Kettle Bell Swings per arm

Feelin It

Any hope of not waking up sore this week is slowly fading. Alex had to travel to be with his family, but he didn't let me off easy. He prepared workouts for me to do while he is gone. Tonight was practice and it was a pretty rough one in terms of endurance, but it made my sore muscles feel better.

I hate this workout

Really I do.

Interval Rowing
60 sec of rowing as hard as you can
60 sec of rowing light
x5 each
30 sec of rowing as hard as you can
30 sec of rowing light
x5 each

Here's the part I hated.. not the love/hate either, just hate.

Turkish Get Up (5 per side)
Deadlift Twist (6 per side)
Vups/Pikes (15)
Repeat x 3

Finisher
Plank Hold (I made it to 1:02 but not without screaming)

Times Ten

Cold, Tired, Sassy

Chin-Ups x 3
Medicine Ball Slam x 5
Burpees x 8
Jumping Jacks x 10

Repeat 10 times with 30sec or less between each round. I started off complaining, but after I stopped complaining it got a lot easier.

Finisher
80lb sandbag hold and carry for 1 minute

After all that Kylee did a 30 minute calisthenics circuit with the team. Burpees, Push Ups, Star Bridges... ugh..

Big Trouble Little Workout

Friday was a break day so we were back at it again today. This time it's a high intensity cardiovascular workout with a core routine tacked on at the end.

Burpees (30 sec)
Jumping Jacks (30 sec)
High Knee D-bell press (30 sec)
Shadow Boxing (30 sec)
You repeat this circuit 5 times with no rest, making it a total of ten minutes.

Core
5 Ab Wheel Roll Outs
15 V Pikes (hands to toes)
20 Russian twists w/ 15lb medicine ball
12 Back Extensions
35 Bike Kick crunches

Repeat circuit 3 times

Even though this all was very hard, it was perfect for my sore body.

After the workout Alex surprised me with Chinese food, 'Big Trouble in Little China town', costumes and he even decorated the house Asian style. It was a great night!

Noodle Arms

I woke up this morning in pain. Alex did this workout this morning, but I had to wait till this afternoon because I was too sore. It is killer, everything he is throwing at me lately is harder and harder.

25lb Dumb Bell Clean and Press
4 set of 3 reps (each arm) resting 45sec in between reps

25lb Dumb Bell Snatches
4 sets of 4 reps (each arm) resting 90sec between sets

Squats (Body weight + 25lb Dumb Bell)
4 sets of 5 reps resting 60sec between sets

Glute Ham Raises (I couldn't really do these, but I tried)
4 sets of 5 reps resting 60sec between sets

Chin ups (I kicked and could only do two in a row then had to basically struggle with most)
4 sets of 5 reps 60 sec rest between sets

Push Ups (did awesome, no girlie style here)
4 sets of 10 reps 60 sec rest between sets

Finisher = Noodle Arms
100 Sledgehammer swings (50 each arm)

Ouch... wonder what tomorrow has in store...

Stairway to Hell...

Alex and I actually peeled ourselves out of bed for a morning workout. Alex has been reading some literature from Ross Enamait and he has learned some things that I think I am really going to hate(love).

7:00am
Interval Training
Stair Sprints x 8 (touch every stair)

at top of stairs
-10 Burpees (x2)
-10 Push ups (x2)
-10 Squats (x2)
-10 two handed kettle bell swings (x2)

We did this at the reservoir at it was a really cool atmosphere. If we do it again I'll get some pictures.

6:00pm
15 minute 1.75 mile jog (I was going to do 30 minutes, but I was really spent and I had practice coming up)

7:00pm
Two hour skating (It was going really well till I accidentally made Carrie fall and hurt her leg... I'm a jerk :( ..)

Throughout the day I worked in 4 Chin ups. (Alex is going to start working these into routines...good thing I can even do them now)

Idle Hands...

.. are the Devil's tools. I definitely need to keep mine occupied with some strict workout plans.
I repeated a workout I did last month including 'The Magic 50', except this time I took to the streets first.

30 minutes 2.5 mile jog.
I kept my pace so well and even threw in three strong hard sprints at the end. It felt great to get back out there.

Next 'The Magic 50'
I decide to try and beat my time from last month. I did. This time I finished in 10:38 seconds.

5 26lb kettle bell swings (each arm)
5 kettle bell snatches (each arm)
10 burpees

Then you repeat that 5 times with 30 seconds or less breaks

2 Pullups (I'm easing back into these, next week I'll step it up)

Finally...

Enough horsing around.

60 minutes plyometrics and calisthenics

3 Pull ups (I haven't lost the ability thank goodness)

I have had it with my own excuses.. I got too stagnant and couldn't get going again. Now I'm back in it.

Will Power Frozen

I was doing pretty good one day one of no processed food, until a harsh winter storm rolled in and Alex and I decided that we needed to warm up with some Kit Kats. Yesterday we were both busy with going to rescue my car from where I had to ditch it in the middle of the storm. We didn't work out, but I did do my pull ups for the day. Snow was still coming down this morning, I think it completely froze my will power to get up and workout. But that's ok, the sun is coming out and I am slowly regaining my drive. Hopefully I can slavage this week and end stronger than I started.

It begins again..

Alex and I got up at 6am and lifted weights this morning. I'll write down the details later, I still have a few more workout tasks to complete for the day. The major change this morning is my decision to cut out processed foods for as long as I can. This may seem easy at first, but take a look in your fridge and really pick out the stuff that hasn't been processed, I bet there isn't a whole lot. Right away I had to scratch coffee off my list this morning, so my eyelids are heavy, but I am sure I'll get used to it sooner or later. My friend Vivian gave me a box of Quinoa this morning (and not a moment too soon I might add). Thanks Viv! I think I'll try it with dinner tonight. I am definitely going to have to hit the grocery store tonight and stock up on fresh fruits, beans, grains and veggies. I am eating a minimal amount of meat still, just not fried or anything like that. I am hoping to drop my body fat percentage int he next couple weeks by doing this, wish me luck!

I decided just to add the workout to the end of this blog. A strong winter storm has made the afternoon interesting, so no practice tonight.

Barbell A
Squats
(45x5)(45x5)(70x5)(80x3)(95x2)
(105x5)(105x5)(105x5) I had to scale the weight back a bit till I get in full swing again
Bench Press
(45x5)(45x5)(70x3)(80x2)
(90x5)(90x5)(90x5)
Deadlift
(135x5)
Ab Roller - 5 reps
Decline sit ups
(10lbsx12)(10x12)

3 reps of 1 pullup (I'll be back to two in a row by next week for sure)

Game 1 Victory

I'm still recovering from the game last Saturday, but feeling well enough to start back into the training. The game was a complete success. DCRG won, but ROSI didn't make it easy.
Lately I have been thinking about my body fat percentage more and more. I think I am going to only eat unprocessed foods for the next couple of weeks. I haven't made up my mind completely, but I really need to do something, and we don't eat that much processed food anyway. Tomorrow morning I am going to begin the morning workouts.... I miss pull ups and even that damn medicine ball a little.

Practice..

Light practice tonight.... I miss my regular routine. On the upside, Alex hung a heavy bag dowstairs and got us some wraps and gloves! I'm super excited to go to work on it.

Five Days

... till the game. I have to force myself to take it easy this week. Today 2 hours practice. Lighter than usual, but still good.

3 sets of 2 (yes 2!) chin ups in a row.

Eye of the Tiger

9 degrees + 6 am = Pain

I did what is called 'The Magic 50'

5 26lb kettle bell swings (each arm)
5 kettle bell snatches (each arm)
10 burpees

Then you repeat that 5 times with 30 seconds or less breaks.

My quads are shot from squats yesterday so my burpees were painful and pathetic. Sometime in the fourth round I was really feeling like I wanted to stop, and out of no where my Ipod started playing 'Eye of the Tiger'... dun! dun dun dun! Risin' up, back on the streets..Well you know how it goes. It really made me laugh and cheered me up which helped me finish. I finished in 11:25 mins. Directly after that I hit the road for a 30 minute run. The run was crazy, my legs did not want to participate.

After that 2 full Chin ups. (my favorite part)

...just a girl... and her will to survive!...

Exercizing My Will Power

6:00am ... ouch! I finally got up early enough to complete my workout in the morning. Now that I have done it once I think it will be much easier from here on out.

4 Chin UPS! :)

Weights B

Squats:
Warm up set (45 lbs x 5 reps) (45 x 5)(65x5)(80x3)(100x2)
Work set (110x5)(110x5)(110x5)
Rows:
Warm up set (45x5)(45x5)(70x3)(80x2)
Work set (90x5)(90x5)(90x5)
Overhead Press:
Warm up (30x5)
Work set (45x5)(45x5)(45x5)
Decline Crunches:
(10lb plate x 12)(10x12)

I worked the ab wheel in again, 3 sets of 5 reps.
I am able to really get down low and I can feel my whole abdomen really working hard. I think it will be soon time to move from my knees to my toes.

30 Minutes Rowing

I think I might have been pouting the whole time I was doing the row machine this morning. Working out in the cold early morning is not easy.

Going in The Right Direction!

Two hour practice tonight. Killy and I led the practice, it was a blast. The thing I am REALLY excited about is that I did THREE chin UPS today! I am so excited! No more chin downs for me. I was so excited to have reached my goal, I wanted to keep attempting them but Alex said.. whoa whoa whoa... don't wear your self down to where you won't be able to do them for the rest of the week.

I never thought I would get so excited about pulling myself up on a bar.

Photoshoot & Practice

The photoshoot prior to practice ate a little into the time, but it was worth it and a lot of fun! 1.5 hours skating (It was a tough scrimmage, my team was skating two girls short so I had to be on the track almost every jam.)

Alex and I are practicing getting up earlier in the morning this week. We are going to attempt morning workouts next week. I am planning on really stepping it up this week with worouts, then easing back next week due to the bout on Feb 2nd. I'll limit my calories a bit this week and beef it up a little next week to prepare.

I think after the ame I will be reay to change things up and give my body a little shock. Things are feeling a bit too comfortable.

Tabata Hybrids

It was 19 degrees when we did today's workout, but once we got into it, I didn't even notice the cold. We did some new interval training called tabatas or tabata hybrids. Here is what Alex planned:

20 sec. 26lb kettle bell snatch
10 sec. rest
20 sec. Burpees
10 sec. rest
20 sec. sledge hammer swings
10 sec. rest
20 sec. push ups
10 sec. rest
20 sec. 26 lb kettle bell clean and press
10 sec. rest
20 sec. Burpees
10 sec. medicine ball slams
20 sec. push ups

We went through this circuit 4 times. We did the first two back to back and when we were done we were on the ground writhing and panting. After a couple minute break we finished up with the last to and we were wiped out. This wasn't a long workout, but it was brutal.

2 x 5reps Chin Downs (Alex helped me on some assisted chin ups. I really hope I can start going the other direction soon.)

So Tired

2 sets of 5 reps of chin downs

Weights Set A
Squats
warm up (45lbs x 5 reps)(45x5)(70x5)(90x3)(100x2)
work set (110x5)(110x5)(110x5)

Ab wheel 5 reps on knees

Bench Press
warm up set (45lbs x 5 reps)(45x5)(70x30(80x2)
work set (95x5)(95x5)(95x5)

Ab wheel 5 reps on knees

Dead lifts
(135lbs x 5)

Ab wheel 5 reps on knees

Decline Crunches (feet elevated)
(10lbs x 12) (10x12)

15 Minutes of Rowing (Some days I just don't have it in me. I didn't make it to 30 minutes)

I am really looking forward to some really hard workouts with Alex this weekend. I am also thinking of adding morning cardio to the plan. My body fat percentage sucks and I could use some cold air in the morning to get my ass in gear.

Practice

Skating 1.5 hours. Tons of endurance skating. I loved it.
2 x 5reps Chin Downs. I really need to push it this weekend and Alex will be working out with me so I know it will be hard!

Nothing Fancy

Motivation was hard again today, but I found it.

1x 5 reps of Chin Downs (Hopefully next week I'll be typing chin UPS)

Weights B

Squats:
Warm up set (45 lbs x 5 reps) (45 x 5)(65x5)(80x3)(100x2)
Work set (110x5)(110x5)(110x5)
Rows:
Warm up set (45x5)(45x5)(70x3)(80x2)
Work set (90x5)(90x5)(90x5)
Overhead Press:
Warm up (30x5)
Work set (45x5)(45x5)(45x5)
Decline Crunches:
(10lb plate x 12)(10x12)

I worked the ab wheel in again, 3 sets of 5 reps. I can tell I am getting better at it.

I took Alex's advice and moved my cardio to the end of my workout and it made a big difference. I was able to do the weights easier and it kind of made the workout go faster. Thanks Alex!

Practice Practice

Two hour practice. I am beyond sore.

2 sets 5 reps chin downs.

Go Forth and Die

Alex has been really helping me get my training spot on, I think after he saw how much I could do last workout he stepped it up a bit. He fully made a workout that was sure to destroy us.

3 x 4 Chin Downs - I was suppose to do five sets, but didn't quite make it. Noodle arms.

15 minutes agility ladder drills with Killy Idol

3 rounds
10- Tire flips + jump in and out
15- 45lb Sandbag clean and press
10- 15lb medicine ball sit and slams

Finisher 50 Sledge hammer hits

Alex- 13:22 minutes
Kalen- 17:16 minutes
Heather- 15:30 minutes

Kalen dropped in for another workout. Killy totally killed it. I think the tire flip intimidated her a bit, but she completely worked it and even gave the tire a good "F*%$ You!" afterward.

I was super pumped for my round after Alex and Kalen completed theirs. I didn't take into account that the high steps of the agility ladder drills completely worked my quads. After 5 tire flips and jumping in and out of the tire after each flip, I couldn't get enough height on my jumps and caught my feet on the tire. I did a hard nose dive and slammed into the concrete with my chest and tagged my knee quite hard on the tire. After a couple seconds of writhing I had Alex wrap my knee and went on with the rest of the workout. This workout was brutal, especially after helping my mom all day. I just want to sleep for days.

Defeating the Defeatist

Fridays are such a mind screw. When I am finally out of work I run to my car like a kid after the last bell of the school year. All I want to do is put the week behind me and have a little fun... but it's not that easy, I still have a workout planned. I felt like I had multiple personalties today fighting with myself, but I got my workout clothes on and started what I had planned, despite the little Heather with devil horns and a pitch fork standing on my shoulder.

2 sets of 4 reps of chin downs (Basically you start in the flexed position chin over the bar and grip with palms facing your body, then you lower yourself about 2 inches and pause. Then drop two more inches pause for 2 seconds and keeping going till your arms are fully extended.. that's 1 rep)

30 minutes Jogging with Sprints
I didn't incorporate as many sprints in my jog as I would have liked, but I pushed through and finished stronger than I started.

Weights Set A
Squats
warm up (45lbs x 5 reps)(45x5)(70x5)(90x3)(100x2)
work set (110x5)(110x5)(110x5) increased a bit from last week

Bench Press
warm up set (45lbs x 5 reps)(45x5)(70x30(80x2)
work set (95x5)(95x5)(95x5) also increased from last week

Dead lifts
(135lbs x 5)

Decline Crunches (feet elevated)
(10lbs x 12) (10x12)

I worked in the rolly thingy again... damn what is it called? an ab wheel maybe?
Anyway I worked a set of 5 reps in between each exercise so, 3 sets of 5 reps

A Killy Workout

Kalen and Jared dropped in to work out with us tonight and I'm so glad because it was really fun.
Killy and I started out with ladder drills. Alex built this awesome agility ladder and we really pushed to do them as fast and accurately as we could. I am definitely doing more of these.
We got a firm fifteen minutes in of agility drills.
Once Jared arrived Alex put together a circuit and we got right to it.

20 Sledge Swings (10 per arm)
10 Kettle Bell swings per arm
6 Sandbag Shouldering (3 per shoulder)

We did three rounds back to back. After I was done with my first three rounds, I didn't feel worked enough so I decided to do three more. The second time I used the heavier kettle bell.

Alex- 7:01
Jared - 9:45
Kalen - 6:15
Heather - 1st 4:58 2nd 6:01

I also worked in 4 sets of 4 chin downs.

I feel good. worked. three more left for this week.