Nearly one week into the Whole Life Challenge. Things are going well. I haven't had any sugar or sweeteners of any kind - amazing!
Saturday 2/16/13
Whole Life Challenge Pre Test:
With an 11 minute running clock:
Run 800 M
50 Sit Ups
75 Squats
100 Push Ups
Burpees with remaining time.
Score is: # of reps completed of sit ups through burpees.
I got 178....I made it to 53 push ups.
In 8 weeks, at the end of the challenge, I will take the test again and ideally should see a higher score. The push ups were HARD, but I really want to try to get them all done for the post test.
Sunday 2/17/13
At home:
180 air squats
Monday 2/18/13
190 air squats
Crossfit
A: 3 part combination Clean/Hang Clean/Front Squat
Forgot to write down how many we did or what weight. I think I did 65#.
B: Back Squat
3 @ 85#
3 @ 95#
2 @ 95#
1 @ 95 # (I was supposed to keep increasing the weight but 95# felt heavy enough for today).
C: For time:
50 - jumping back squats (55#)
Run 300 M
40 - JBS (35#)
Run 300 M
30 - JBS (35#)
Run 200 M
20 - JBS (35#)
Run 200
10 - JBS (35#)
Run 100
Part C was TOUGH!!!! :-)
Tuesday 2/19/13
30 Minutes Elliptical
200 air squats
Barre 3 Class - 60 minute
Trying out Barre 3. It is a yoga/pilates ballet barre class. It burned!
Wednesday 2/20/13
A: Skill work
Work on muscle ups, double unders, butterfly chest to bar pull ups.
B: With a running clock:
Row 1000 meters
20 KB Swings (44#, a new high for me)
15 Pull ups
When the clock hits 10 minutes:
Do it again!
When the clock hits 20 minutes:
Do it again!
Thursday 2/21/13
Barre 3 Class: 60 minutes
205 air squats
25 Push ups
Friday 2/22/13
Crossfit
210 air squats
A: 3 sets on your own
2-4 muscle ups
30 sec L sit
40-50 double unders
B: 4 rounds for time
10 dead lift (105#)
15 Toes to bar
Time: 7:03
C: 3 Rounds for time
20 alternating pistols
20 ring dips
Time: 6:47
D: 2 Rounds for time
20 pull ups
20 push ups
Time: 5:48
Good work for me this week! Yay!!
Friday, February 22, 2013
Friday, February 15, 2013
Workouts: Week of February 11th
Saturday: 2/9/13 Crossfit
It has been a long time since I have been able to make it to a Saturday morning Crossfit class. These workouts are generally longer than the weekday ones and today's didn't disappoint:
Teams of 4 (each team at one station, rotating through them all):
4 Rounds for Time:
Row 500 Meters
------
5 pull ups
10 box jumps
5 pull ups
10 box jumps
5 pull ups
10 box jumps
-----
5 toes to bar
5 burpees
5 toes to bar
10 burpees
5 toes to bar
10 burpees
-----
Run 400 M
We finished this workout around 58:29. Long and exhausting.
Sunday: Rest
Monday: CrossFit
Warm up: 21-15-9
KB Swings
Goblet Squats
TABATA Hollow Rock holds (abs)
For time:
50 Pull ups
50 Dead lifts (95#)
50 Burpees
50 Box Jumps
50 Floor Wipes
50 DB snatch (20#, 25 each arm)
50 Double unders
50 KB swings (26#)
50 Med ball twists
50 Body ring rows
Time: 34:59 (yikes, this one was just as hard as Saturday!!)
Tuesday: Workout at home
Elliptical: 30 minutes
215 air squats
100 CF sit ups
40 ab wheels
Wednesday: Crossfit
Warm up: 2 min double unders, TABATA Hollow Rock hold
A) 5 sets power clean/hang clean/clean (70#)
B) 3 sets max reps cleans (30 seconds lift/90 seconds rest)
Set 1) 70# 8 reps
Set 2) 65# 10 reps
Set 3) 65# 7 reps
C) Back Squat
Set 1) 3 @ 85#
Set 2) 3 @ 95#
Set 3) 2 @ 105#
Set 4) 1 @ 110#
Set 5) 5 @ 85#
Set 6) 4 @ 85#
Set 7) 3 @ 85#
Set 8) 2 @ 85#
Set 9) 1 @ 85#
Thursday: Workout at home
Elliptical - 30 minutes
Air Squats - 160
CF sit ups - 50
Ab wheel roll outs - 50
Friday: REST
Friday isn't typically a rest day, but at midnight tonight I am starting a 55 day diet overhaul called the Whole Life Challenge.
55 days of meticulous about my diet, fitness, and lifestyle.
Last time I did a challenge I said never again.
A few months later...here I go again. Why?
Cause I'm competitive like that. Some friends are doing it so I thought why not?
Tomorrow morning I do my fitness pre-test and beginning measurements.
The pretest is:
In 11 minutes,
Run 800 M
Do 50 Sit ups
75 Air squats
100 Push ups
Burpees until time is up.
Your score is the total number of reps you did of sit ups, squats, push ups, and burpees (I'm doubtful I will get to the burpees. 100 push ups is a lot.)
Then at the end of the challenge (April 13th ish) you take the test again, hopefully with an improved score.
Wish me luck!!
Friday, February 8, 2013
Workouts: Weeks of January 28th and February 4th
Catching up.
Due to illness (stomach flu) I only worked out once the week of January 28th.
Friday: February 1: Crossfit
Warm up: 21-15-9
KB Swing
Goblet Squat
Light weight, unbroken
A: 3 sets muscle up progressions
10-12 handstand push ups (I do them piked on a tall box)
B. Jerk progression, build to heavy weight
65#
C. EMOM - 3 Rounds
10 Shoulder to OH
10 Chest to bar pull ups.
D. 3 sets for max reps: Ring dips
Week of February 4th:
Monday February 4th: FAIL..... A little too much festivity during the Super Bowl on Sunday. :-)
Tuesday (2/5): Workout at home:
Elliptical: 30 minutes
5 Rounds for time:
15 Push ups
20 Sit ups
25 Squats
Took me 12:47. Too long but I was tired and nobody was yelling at me to keep going. :-)
Wednesday (2/6): Crossfit
Run 400M
Group Warm up
A. Build to heavy dead lift: I reached 125#, a PR for me.
B. 3 RFT
3 DL (125#)
5 pull ups
5 ring dips (PU's and RD's are a mod for muscle ups)
Time: 2:52
C. For total reps (count calories on row, total # completed on rest)
Row 2 Min
2 Minutes of HSPU (I did pike push ups on a tall box)
2 minutes wall ball 15#
Total: 80 reps
D. For total reps
Row 2 minutes
2 minutes double unders
2 minutes ring dips
Total: 120
Wednesday: LADIES NIGHT!
Bonus workout today since it was ladies night at CrossFit:
5 rounds for time with a partner:
100 M sprint
5 burpees
I think are total time was about 8:30.
Thursday (2/7): Workout at home
Elliptical: 60 minutes
205 air squats
100 sit ups
(I started a squat challenge for the month of Feb. Since I started a few days late I have to do a few extra to catch up).
Friday (2/8): Crossfit
Warm up: Run 400
Dynamic Range of Motion exercises
A. 3 sets not for time:
HS walk
L sit (30 sec)
10 pull ups
B. Work on front squat to jerk (65#)
C. 3 RFT
15 HSPU (done on a box)
30 KB swings (26#)
Total: 4:13
D. 3 RFT
10 shoulder to overhead
50 double unders
Total: 6:30
Also: 110 air squats
I am super sore from all the squats the past couple days.
I signed up to do another food/diet/fitness challenge. Starts 2/16...EEK!
Due to illness (stomach flu) I only worked out once the week of January 28th.
Friday: February 1: Crossfit
Warm up: 21-15-9
KB Swing
Goblet Squat
Light weight, unbroken
A: 3 sets muscle up progressions
10-12 handstand push ups (I do them piked on a tall box)
B. Jerk progression, build to heavy weight
65#
C. EMOM - 3 Rounds
10 Shoulder to OH
10 Chest to bar pull ups.
D. 3 sets for max reps: Ring dips
Week of February 4th:
Monday February 4th: FAIL..... A little too much festivity during the Super Bowl on Sunday. :-)
Tuesday (2/5): Workout at home:
Elliptical: 30 minutes
5 Rounds for time:
15 Push ups
20 Sit ups
25 Squats
Took me 12:47. Too long but I was tired and nobody was yelling at me to keep going. :-)
Wednesday (2/6): Crossfit
Run 400M
Group Warm up
A. Build to heavy dead lift: I reached 125#, a PR for me.
B. 3 RFT
3 DL (125#)
5 pull ups
5 ring dips (PU's and RD's are a mod for muscle ups)
Time: 2:52
C. For total reps (count calories on row, total # completed on rest)
Row 2 Min
2 Minutes of HSPU (I did pike push ups on a tall box)
2 minutes wall ball 15#
Total: 80 reps
D. For total reps
Row 2 minutes
2 minutes double unders
2 minutes ring dips
Total: 120
Wednesday: LADIES NIGHT!
Bonus workout today since it was ladies night at CrossFit:
5 rounds for time with a partner:
100 M sprint
5 burpees
I think are total time was about 8:30.
Thursday (2/7): Workout at home
Elliptical: 60 minutes
205 air squats
100 sit ups
(I started a squat challenge for the month of Feb. Since I started a few days late I have to do a few extra to catch up).
Friday (2/8): Crossfit
Warm up: Run 400
Dynamic Range of Motion exercises
A. 3 sets not for time:
HS walk
L sit (30 sec)
10 pull ups
B. Work on front squat to jerk (65#)
C. 3 RFT
15 HSPU (done on a box)
30 KB swings (26#)
Total: 4:13
D. 3 RFT
10 shoulder to overhead
50 double unders
Total: 6:30
Also: 110 air squats
I am super sore from all the squats the past couple days.
I signed up to do another food/diet/fitness challenge. Starts 2/16...EEK!
Friday, January 25, 2013
Workouts: Week of January 21
Weekend: I went to Seattle with Mickey and our friends Matt and Erin. We had a blast.
I did not work out, but we walked a lot in Seattle.
Monday 1/21: CrossFit
A. 3 sets
Halting clean dead lift
Hang clean + clean (65#)
B. 3 sets
5 Touch and go power cleans (65#)
C. Back squat
3 reps at 75#
2 reps at 85#
2 reps at 90#
1 rep at 100#
3 reps at 85#
3 reps at 85#
D. 3 sets for max # of repetitions
1 minute push up
1 minute double under
1 minute push up
1 minute rest
Set 1: 60 reps, Set 2: 61 reps, Set 3: 66 reps.
Tuesday: Elliptical 30 minutes
At home Crossfit Workout:
For time:
30 push ups
40 walking lunges
50 kettle bell swings (15#)
60 crossfit sit ups
70 burpees
Took me 16:57.....most of which was spent on burpees. Going to try to do this same workout once a week or so to improve my time.
Wednesday 1/23: Crossfit
Warm up: Row 500 M, Dynamic ROM stretches
A. 3 sets
muscle up progression (6-8)
GHD sit ups (15)
Handstand walk
I don't have a handstand walk so I skipped those.
I'll be honest. I don't even have a handstand. Scares me.
B. 3 sets
5 dead lift (85#)
C. AMRAP 3 Minutes:
6 burpee box jumps (18" box)
9 dead lifts
12 push ups
(I did 1 round and got to 6 DL of the next round)
Rest 3 minutes, then:
AMRAP 4 Minutes:
Same as above
(I did 2 rounds)
Rest 4 minutes and then:
AMRAP 5 minutes:
Same as above
(I did 2 rounds plus 5 burpee box jumps)
Done.
Thursday 1/24: Elliptical 40 Minutes
Friday 1/25: Crossfit
Warm up: 21-15-9
KB Swing
Goblet squat
Do reps with a light KB and don't stop. (18#)
A: 5 sets
2 Front Squats (95#)
B: EMOM for 8 Minutes: Snatch (35# - 50#)
C: 5 Sets for Time
5 Squat cleans
10 Pike Push Ups (on a tall box)
15 Pull ups
20 wall balls (10#)
Supposed to rest 3 minutes between each set but we were pressed for time and nobody did it. I rested about a minute and it took me 20:38 to complete all 5 sets (counting rest). This was a hard one, my body is pretty tired from working hard all week and the pull ups did not want to happen!
3 weeks of good health and consistent workouts....I'm happy!
I did not work out, but we walked a lot in Seattle.
Monday 1/21: CrossFit
A. 3 sets
Halting clean dead lift
Hang clean + clean (65#)
B. 3 sets
5 Touch and go power cleans (65#)
C. Back squat
3 reps at 75#
2 reps at 85#
2 reps at 90#
1 rep at 100#
3 reps at 85#
3 reps at 85#
D. 3 sets for max # of repetitions
1 minute push up
1 minute double under
1 minute push up
1 minute rest
Set 1: 60 reps, Set 2: 61 reps, Set 3: 66 reps.
Tuesday: Elliptical 30 minutes
At home Crossfit Workout:
For time:
30 push ups
40 walking lunges
50 kettle bell swings (15#)
60 crossfit sit ups
70 burpees
Took me 16:57.....most of which was spent on burpees. Going to try to do this same workout once a week or so to improve my time.
Wednesday 1/23: Crossfit
Warm up: Row 500 M, Dynamic ROM stretches
A. 3 sets
muscle up progression (6-8)
GHD sit ups (15)
Handstand walk
I don't have a handstand walk so I skipped those.
I'll be honest. I don't even have a handstand. Scares me.
B. 3 sets
5 dead lift (85#)
C. AMRAP 3 Minutes:
6 burpee box jumps (18" box)
9 dead lifts
12 push ups
(I did 1 round and got to 6 DL of the next round)
Rest 3 minutes, then:
AMRAP 4 Minutes:
Same as above
(I did 2 rounds)
Rest 4 minutes and then:
AMRAP 5 minutes:
Same as above
(I did 2 rounds plus 5 burpee box jumps)
Done.
Thursday 1/24: Elliptical 40 Minutes
Friday 1/25: Crossfit
Warm up: 21-15-9
KB Swing
Goblet squat
Do reps with a light KB and don't stop. (18#)
A: 5 sets
2 Front Squats (95#)
B: EMOM for 8 Minutes: Snatch (35# - 50#)
C: 5 Sets for Time
5 Squat cleans
10 Pike Push Ups (on a tall box)
15 Pull ups
20 wall balls (10#)
Supposed to rest 3 minutes between each set but we were pressed for time and nobody did it. I rested about a minute and it took me 20:38 to complete all 5 sets (counting rest). This was a hard one, my body is pretty tired from working hard all week and the pull ups did not want to happen!
3 weeks of good health and consistent workouts....I'm happy!
Friday, January 18, 2013
Workouts: Week of January 14th
I am starting my week from a Monday, but usually I will include the two weekend days prior to that if I worked out those days.
Saturday 1/12: Elliptical 1 hour
Sunday 1/13: OFF
Monday 1/14: Crossfit
We started the class with a warm up and lots of shoulder mobility work. Our WOD was FRAN.
21-15-9
Thrusters (45#)
Pull-Ups (green band)
My time was 8:38.
Tuesday 1/15: Elliptical 45 minutes
Wednesday 1/16: Crossfit
For warm up we rowed and did a partner jumping series called Junkyard Dog.
A: 12 minute EMOM (every minute on the minute)
Front Squat - Started at 55# and ended at 105#
B: 6 minute EMOM
Power Clean - started at 55# and ended at 80#
C: 3 RFT (rounds for time)
15 overhead squat (just used the bar (35#))
15 push ups
Rest exactly 4 minutes, then:
D: 3 RFT
15 burpees
15 pull ups (grn band)
I did C in 5 minutes and D in 9:03.
Thursday 1/17: Elliptical 45 minutes
I am SORE today!
Friday 1/18: Crossfit
Rowed 500M for a warm up then we did snatch progression work.
A: 4 minute AMRAP
10 power snatch (45#)
30 DU's
Rest 4 minutes then
B: 6 minute AMRAP
10 power snatch (35#)
30 DU's
Rest 4 minutes then
C: 8 minute AMRAP
10 push press (55#)
10 toes to bar
10 push ups
Have a great weekend!
Saturday 1/12: Elliptical 1 hour
Sunday 1/13: OFF
Monday 1/14: Crossfit
We started the class with a warm up and lots of shoulder mobility work. Our WOD was FRAN.
21-15-9
Thrusters (45#)
Pull-Ups (green band)
My time was 8:38.
Tuesday 1/15: Elliptical 45 minutes
Wednesday 1/16: Crossfit
For warm up we rowed and did a partner jumping series called Junkyard Dog.
A: 12 minute EMOM (every minute on the minute)
Front Squat - Started at 55# and ended at 105#
B: 6 minute EMOM
Power Clean - started at 55# and ended at 80#
C: 3 RFT (rounds for time)
15 overhead squat (just used the bar (35#))
15 push ups
Rest exactly 4 minutes, then:
D: 3 RFT
15 burpees
15 pull ups (grn band)
I did C in 5 minutes and D in 9:03.
Thursday 1/17: Elliptical 45 minutes
I am SORE today!
Friday 1/18: Crossfit
Rowed 500M for a warm up then we did snatch progression work.
A: 4 minute AMRAP
10 power snatch (45#)
30 DU's
Rest 4 minutes then
B: 6 minute AMRAP
10 power snatch (35#)
30 DU's
Rest 4 minutes then
C: 8 minute AMRAP
10 push press (55#)
10 toes to bar
10 push ups
Have a great weekend!
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