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.

Scrimmage

Practice tonight. 2 hours. I didn't do anything in addition to tonight's practice, but have commited to push myself extremely hard for the next four days.

Alex built me an awesome agility ladder tonight, I will be putting it to good use tomorrow for sure. I would like to jog tomorrow, but it is threatening to storm. I might have to stick to the rowing machine.

TTFN

Burpee Close Call

Practice tonight was awesome. Two hours. Alex wanted me to do the "100 Burpee Challenge" after I got home. I was DREADING it, but for some reason when he got held over at work and we couldn't do it, I was disappointed. I am going to have to make it a required "cool down" after next practice I think. I did work in some cin downs though:

3 sets of 4 reps of chin downs

I hate sit and stands

I really do.... but they are really good for me, so I will endure the pain I guess.
Alex said he wanted me to do the workout he did on his birthday, he said it was brutal and he was right..

Description: Kyle's Gym Jones Mod
3 Rounds back-to-back of:
15x 95lb Deadlift+
15x 12kg Kettlebell Clean & Press per arm+
10x 15# Medicine Ball Sit-Up, Stand-Up, Slam (touch ball to mat behind head on extension of sit-up)
5x 3 reps of chin downs

I didn't do too bad finishing at 17:20, but Alex did way better at 14:53 and he was using 135lbs for the deadlift and a 16kg kettle bell.

Quick Fire

I didn't want to linger too long in sweatsville tonight so I came home and got right to it.

15 minutes row machine ( I felt way too good doing this. Possibly because I only did 15 minutes)


2 sets 0f 3 eccentric chin ups (er...maybe I should call them chin downs)

Weights B

Squats:
Warm up set (45 lbs x 5 reps) (45 x 5)(65x5)(80x3)(90x2)
Work set (100x5)(100x5)(100x5)
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 also worked in 3 sets of 5 reps on the rolly thingy (I admit, I have no idea what it's called..but here is a picture) I'm doing these on my knees to start and will work on getting on my toes


Overall, I have already dropped the "holiday weight" and felt tonights workout just wasn't enough. Next week it will be time to take it to the next level, but I still have two more workouts for this week that I'll make the best of.

Rocky IV

30 minutes high intensity rowing (The whole time I was dreading doing the conditioning because I knew it was 10 degrees outside.)
4 sets of 3 reps eccentric chin ups
15 minutes of agility ladder drills (Basically hopscotch with high knees, faster pace and more complicated routines.)

It was FREEZING my face was red but the workout kept me warm... well that and the numerous layers of miscellaneous clothing. I looked like a down and out ninja.

Conditioning
One round equals:
20 sledge hammer swings (10 per arm) with 8lb sledge
20 kettlebell swings (10 per arm) 26lb bell
6 shouldering (3 per shoulder) 45lb sandbag

3 back to back rounds

I didn't do too badly, 7 minutes to complete three rounds, but that was all I had (not to mention I cold barely feel my hands). This was the first time I have incorporated the agility ladder drills in and I liked them. I think I will make a more complicated and longer routine for next time.