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.