NEW BLOG!
I have a new blog, go follow me there, as i won’t be using this anymore!
so, i did this after a 35+ minute tabata circuit, and did a chest workout in the morning. i’m not happy at ALL with this. the push presses were really hard for me. i’m going to try again. i’m shooting for 5 rounds next time. hopefully i can get there! i will do it on a day where that’s my first workout or only workout.
i also found out that my body fat % is NOT where i thought it was. it’s depressing, but what can you do? not dwell on it, and just work harder.
did pretty good on this, except for the last round, the box jumps and thrusters. i feel like i did pretty good. i’m working on kipping pullups now, i’m almost there! been using the blue band, and i think within the next two weeks at most, i’ll be doing them without the band! yayyyyy!
okay, so lean and mean is the cardio class. and let me tell you, it was pretty mean to me! haha. my weakness’ are box jumps for sure.
workouts!!!!
Workout #1 - Back and Biceps.
lat pulldown with bar - 4 sets of 12 - 2 sets in front of head @ 70lbs, 2 sets behind head at 60lbs
lat pulldown with v-bar - 3 sets of 12 - at 70lbs.
bent over row with bar - 4 sets, last set drop set 3 times.
dumbbell curls - 4 sets of 12 at 20lbs
barbell curls wide grip - 3 sets of 12 at 35lbs
isolated curbs w/ the cables - 3 sets, 4th set drop set 3 times.
hammer curls - 4 sets at 10lbs
i’ll post pictures of my other workouts.
that’s my coach! andrea ager! she’s amazing.
(Source: thrustr, via crossfit-mel)
back on track tomorrow.
i’ve been slacking the past two days. haven’t worked out this weekend. and i went off the diet. josh’s mom came into town on friday, went out with her. i think i needed a break/cheat. i’ve got 3 weeks left, going to be very strict with my carb cycling plan, cardio first thing in the morning, crossfit, and angie gist’s workout. and see what happens at the end of the 12 weeks!
even though i’ve cheated, and went off the plan, i feel good about it! can’t wait to see what i can get to next month!
did 55lbs for this. totally kicked my ass, thought i was gonna throw up.
i’ve been slacking…
on posting! not on working out. =]
okay, so i joined a new gym, it’s an all girl gym called Pink Iron. I really like it. I went on sunday for a friends and family thing. my friend luci goes there. the workout was a buddy workout. i can’t remember exactly what it was but it included med ball situps, burpees, jump rope, and running. after that i had a client, then went and did a glute/calves workout.
monday;
did a lean and mean, which is a cardio class. it was tabata/circuit with 5 stations. took about 30 minutes. then we did the WOD, which was an AMRAP. I think it was 15 minutes? it was 9 Sumo Deadlift Highpulls, 7 pushups, and 5 knees to elbows. I think i got 17 rounds plus 7 pushups and 2 SDHP.
Tuesday;
rest day.
today;
workout #1 - Quads;
Leg extensions - 80lbs - 4 sets of 12
leg press - 140lbs - 4 sets of 12
barbell squats - 70lbs - 4 sets of 12
lunges with a 35lb plate - 4 sets of 12
workout #2 - lean and mean;
FIGHT GONE BAD;
3 rounds, 1 min for each, 1 min rest.
Push Press - #55
Box Jumps - 20in
SDHP - #55
Wall Balls - 12lb
Rowing for calories
at the end we added up all of our reps for each set and i got; 326.
workout #3 - WOD;
strength;
5x5 back squats;
75-95-105-115-125 [only got 2 reps but it’s my PR!]
WOD;
2 rounds
29 DB floor to shoulders - 22.5lbs
29 mountain climbers [each leg]
29 push press - 45lbs
29 KB swings - 26lbs
i finished in 16:07 minutes.
i’m definitely getting stronger! i didn’t think i could do the back squats at all. it’s luci’s birthday tomorrow, should be a good WOD!
///
today’s workout;
8 rounds of 8 reps; push press with 50lbs barbell
4 sets of 12 - dumbbell lateral raise - 7.5lbs
4 sets of 12 - dumbbell front raise - 10lbs
4 sets of 12 - dumbbell laying down single arm fly - 17.5lb
4 sets of 12 - cable pulldown w/ rope - 70lbs
4 sets of 12 - standing overhead tri extensions w/ rope - 30lbs
4 sets of 15 - hanging knee raises
then i did 3 rounds of 21/15/9
kettlebell swings with 25lb
pushups
squats
then i rowed 2000 meters in 10;30.
AND then i was done. Gonna go workout at a new gym tomorrow, i’m excited!
death to legs!
did this whipcon today;
Carry a 20lbs/14lbs ball 1000m - i did an 8lb ball for everything.
then do this task:
3 rounds:
15 wallballs
15 med ball push press
15 med ball squats
Then lunge to corner and back(or fire hydrant if beginner: 100m):200m - i lunged the whole way.
Rest 2 min
Then lunge to corner and back(or fire hydrant if beginner: 100m):200m
then do this task:
3 rounds:
15 wallballs
15 med ball push press
15 med ball squats
then Carry a 20lbs/14lbs ball 1000m
Post total time. 59 minutes.
THIS WAS HARD! after this i stuck around and did a mini WOD
1 min - Air Dyne Bike
1 min - ab mat situps
1 min - back extensions
2 rounds.
i feel good about it. i hope i’m not too sore tomorrow, i have a long day at work!
new workout.
started this workout today;
http://cutandjacked.com/sites/default/files/images/workouts/angela_gist_W/angie_female_workout.pdf
i like it!
gonna hit the crossfit gym tonight too. this will be an intense 30 days! i feel good about it.
rest day.
decided to take a rest day today…my body needs it!
only 1 workout today.
WhipCON:
Row 4 min at a damper setting of 2
10 Burpees
Row 4 min at a damper setting of 5
30 walking lunges holding a 10/5lbs plate in front with a twist toward front leg at bottom of lunge
Row for 2 min at a damper of 7
30 Supine Windshield Wipers
Sprint Row for 1 min at a damper of 10
100 Jump rope Skips
Sprint Row for 1 min at a damper of 10
Rest for 90 sec taking deep breaths
Row for 2 min at a damper of 7
30 supine Windshield Wipers
Row for 4 min at a damper of 5
30 walking lunges holding a 10/5lbs plate in front with a twist toward front leg at bottom of lunge
Row for 4 min at a damper of 2
10 burpees
my time was 34 minutes i think, i can’t remember.
i was way too tired to even THINK about doing the WOD. i’ll go for 2 tomorrow.
