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!!
The Holiday season was busy!! I was without a car for over a week right before Christmas, so decided to take some time off the gym and being a food nazi. It was much needed. Then the week after Christmas we took a family trip to North Carolina to go skiing and snowboarding. My husband and kids had never done either. I skied as a young adult, but its been at least 19 years. The skiing came right back to me and was great. None of us had ever snowboarded, so that was new to us all. It was scary and hard at first, but after an hour lesson I started to get the hang of it and felt good going downhill – I even got down several times without falling and had learned how to slow down, speed up, and turn left and right. It was super fun, and quite the workout!!!
I got back on track with eating Ketogenically yesterday and am going through the adjustments again – yuck! But, I’m glad to be back on track because I was really getting sick of eating so much junk and frustrated at the cravings that were coming on!
Today was Row 2000 meters for time, rest 5 minutes, and then:
5 rounds for time of:
10 pull ups
10 sit ups
10 knees to elbows
10 jumping squats
I finished the row in 8:51 (oh that rowing sucked!!!!! its hell on short people, for sure!)
I finished the total workou in 26:59, which means my 5 rounds portion was a total of 13:08.
Posted in Jumping Squats, Knees to Elbows, Pull ups, Rowing, Sit ups
I tried working out at Lifetime again today. Its very weird and I don’t like the environment all that much. The music isn’t great for working out at a high intensity, and it is distracting watching people because I’m forever thinking they should be doing full range of motion or noticing how SLOW they are or how they aren’t really putting in much effort. It bugs me….I want to explain to them that they probably aren’t getting great results because they aren’t really doing WHAT they need to and aren’t doing things HOW they need to!
But, anyway, Christine went with me and that made it more fun. I threw together a WOD of –
5 rounds for time of:
15 push ups
10 knees to elbows
5 thrusters (65#)
I finished in like 10 minutes something. I don’t have an exact number because I forgot my stopwatch and we had to use the analog clock on the far wall. (blah!!) After the WOD we jumped on the treadmills for a brisk 25 minute walk. That part was nice because it was rainy and cold out!!
Posted in Knees to Elbows, Push Ups, Thrusters, Workout of the Day
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!!!!!
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.
