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Last week was a great week. It is amazing the impact that eliminating stress can have on the body in such an immediate way! Sleep is deeper. I want to workout again. I’m not having the junk food cravings so … Continue reading
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Today I feel soreness in areas I can’t remember feeling sore in a very, very long time. My low back and all down my sides. I guess the new Sandbag exercises we’ve been doing are really working different areas. I … Continue reading
I LOVE my Sunday WODs!! Sunday is our day to work on our weaknesses, test and challenge ourselves, and have some fun! We are relaxed, not in a hurry to get going or to get out. We always have a great time!
Today’s Fun was:
1000 Jump Rope (singles)
30 Squat Snatch 55#
30 Burpees
30 Push Press 55#
30 Lateral Jumps over Barbell
30 Sumo-deadlift High Pull 55#
30 Box Jumps on 24# box
1000 Jump Rope (singles)
I finished in 42:08. Then we did 4 sets of Tabata (4 minutes of 20 secs work, 20 secs rest for each exercise) abs/core work (16 minutes total). Knees to chest (with feet in rings), Wall Ball Sit ups (10# ball), Plank Holds (with 25# plate), and knee up over box with 10# dumbbell.
AWESOME WODs!!
So I’ve begun getting regular Chiropractic and ART (Active Release Therapy), for my out-of-aligned neck, stressed out back, and arm pain. In order to keep going but give my arm some time to heal up I am going light on … Continue reading
I had my second session of Chiro and ART today. The ART on my arm was pretty painful today but I feel good. I’m so glad I found someone nearby! (Lee Chiropractic).
I did the Seven Wod and used lighter weights to avoid aggravating my arm.
7 rounds for time of:
7 Handstand Push Ups (blue/purple bands)
7 Thrusters (55#)
7 Knees to elbows
7 Deadlifts (145#)
7 Burpees
7 KB Swings (55#)
7 Pull ups (butterfly)
Finished in 35:41. It was tough but felt good!!
Shoulder Press
55# x 5
60# x 5
65# x 7 max reps
then
10 rounds of:
1 minute 10 meter suicide sprints (down 10, back 10 = 1 sprint), as many sprints as possible in the minute
1 minute to do 5 Burpees and 10 Box Jumps
then rest 5-10 minutes and brisk walk for 30 minutes
The push presses went well, but my arms/shoulders just don’t seem to be recovering like I need/want them to. It is frustrating.
The sprint/burpee/box jump WOD was pure hell – soul searing, lung burning, heart pounding, torturous pain!!! I finished a total of 74 full sprints. My chest hurt for nearly an hour after and I can still feel the after-effects now 3 hours later. I have no idea how I continued to push myself, especially when the burpee/box jump part began talking almost the entire minute giving me practically no rest before starting the sprints. The last couple of sets I had maybe 5-10 seconds to TRY to breathe before sprinting again. I almost met pukie today, for sure. This was most definitely one of those workouts that push you PAST your limits and builds some serious cardiovascular capacity. I have rarely felt that “tested” during a WOD. Most WODs allow you to breathe, this one didn’t. You had no time to really catch your breath so for 20 minutes it was non-stop GO!!!!!
Thinking back on it I’m proud of how well I did and how I was able to keep pushing myself even when all I wanted was to collapse on the ground. Those are the WODs that make you realize you are capable of more than you originally thought you were. Those kind of tests make you see what you are really made of! I’m so glad I didn’t quit, that I kept pushing and tried hard to maintain the number of sprints each round ( I wanted 8, but had two 6 sprint rounds, and 4 with 7). I know for sure that today I could not have given more…but next time I just might be able to!!
It was Jill’s 42nd Birthday today, so we put together a great WOD!
2 rounds of 21 exercises (21 reps each, except on the run):
1. Air Squats
2. Sledge Hammer
3. Pull ups
4. Sit ups
5. Superman
6. Burpees
7. Walking Lunges
8. Wood Chop
9. Push ups
10. Box Jumps
11. Push Press 45#
12. KB Swings 35#
13. Back Squat 45#
14. Turkish Get ups 10#
15. Wall Ball 10lb
16. SDHP 45#
17. Tire flips
18. Double Unders
19. Knees To Elbows
20. Hanging Power Snatches 45#
21. Run 200 m
It took me 1:07:10 to finish the entire thing twice! YIKES!!!!!
Morning Rowing WOD:
5 minute easy row
10x (30 sec fast/30 sec rest) 9-10 RPE
5 minute rest/stretch
20 minute easy row – 3-4 RPE
5 x (1:00 fast/1:00 rest) 7-9 RPE
Evening WOD:
5 rounds for time:
20 Front Squats w/ 65#
20 Box Jumps w/ 24″ box
20 Deadlifts w/ 95#
20 Burpees
rest 5-10 minutes, then 28 minute brisk walk.
The evening WOD took me 43:13 to complete. It turned out to be harder than I expected, but since it was the second WOD of the day for me that might explain why my energy was pretty low. Even so I was glad to give my upper body a break because I’ve been blasting my shoulders for the last several weeks and they are just TIRED! (I am still hurting from the Diamond Push Ups on Monday!!!)
I also am dropping a little more weight/body fat. I was down to 122.8 this morning, which I haven’t seen for awhile! I can’t wait for the body fat testing (in the water tank) on Saturday. I might fast a little tomorrow morning – depending on how hungry I am when I wake up. Then Saturday morning I’ll be doing a 5K and then working out, all before the body fat test. I’m anxious to see how much I’ve come down since the beginning of August when I was measured at 23.9%! I’m hoping for 14% but will be happy with less than 20%!
Posted in Box Jumps, Burpees, Deadlifts, Front Squats, Rowing, Workout of the Day
Today I’m starting weekly carb-up/refeed days based on Lyle McDonald’s “The Stubborn Fat Solution” and “Ultimate Diet 2.0″ books. So, I did a “depletion” workout this morning on an emtpy stomach (fasted for 17 hours). The workout was 45 minutes of heavy and bodyweight things with some cardio things.
7 rounds of:
7 handstand push ups
7 85# Thrusters
7 Knees to Elbows
7 145# Deadlifts
7 Burpees
7 55# Kettlebell Swings
7 pull ups
Then after a few minutes of rest I went for a brisk 30 minute walk.
Then, now through breakfast tomorrow morning I will load up on carbs, and as suggested I will be starting out with high glycemic carbs like sugary drinks, bread, and potatoes. As I go through the day and to tomorrow I’m going to taper that down to try to take in more low glycemic carbs.
Doing the depletion workouts throughout the week, to deplete the body and muscles of glycogen preps the body to “supercompensate” and store extra amounts of glycogen in the muscles during the refeed day(s). This is supposed to do a couple of things – reverse any “starvation” type effects that might be caused by the low carb days, increase leptin sensitivity, store extra glycogen for the week’s workouts, and tell the body “its okay” and possibly drop some excess water and fat once I start back on low-carb Sunday mid-day. Supposed to be lots of positive benefits from doing the refeeds, and I’m looking forward to testing this out more.
