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.
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!
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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.
sooo sore!
went to the gym with josh this morning and just rolled my body out. it hurt so bad, i almost started crying. =[
only 2 workouts today!
WhipCON:
4 Rounds
1 min each for max reps
Wall Ball Push Press (wallball to 11 feet without the full squat) - 10lb ball
Ball Slams - 14lb ball
Box Jump - 20in
Sumo Deadlift High Pull with Kettlebell - 35lbs
Air Dyne
Rest
this was really brutal for me. all i could think about was getting through it.
Then the WOD;
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
the Rx for women was 105, but I did 55lbs. I was exhausted and wanted to focus more on form. The hang power cleans were definitely the worst.
My time was 15:05.
I was thinking about entering for the games, but i don’t think I will. I think I’ll get too discouraged because I probably won’t be able to do the prescribed weight. I need to just focus on my Transformation.
whipcon and ANGIE!
okay, Whipcon warmup;
2 rounds; 2 people row 200M while everyone else rotates;
squats, stretching, situps.
8 rounds;
10 burpess
15 jumping lunges
60 single unders
5x5yards shuffle.
I did it in i think 24;30 minutes.
i really felt like i was going to throw up after that, and didn’t know if i could do the WOD. BUT I did it!
We did a lap around the block, and some stretching, then ANGIE!
100 pullups - i used the band.
100 pushups
100 situps
100 squats, past parallel.
my time was 23:10.
I feel really awesome about this, because there were about 10 people, all dudes, except for one girl but she had a broken foot. and i finished 4th, and about 10+ minutes before the rest of the guys. especially with a ripped callous, AND after Whip!
YESSSS, i’m getting stronger! LOVE it.
stats & workout #1
I lost an inch this week. WOO!
Workout #1;
1000M row
10 box jumps 20/24in i don’t know how high it was.
3 sets of 15 - Leg press machine 180lbs
3 sets of 15 - seated calve raises - 70lbs
3 sets of 5 - Front Squats - first 2 at 65lbs, last set at 70lbs.
looks like i’ll be doing Angie tonight at Crossfit. I’m excited for workout #2!
todays workout.
Warmup;
3 rounds
-500M row
-20 Air Squats
-10 Pushups
Workout;
21 15 9
-Deadlift - I did 95lbs.
-Handstand into pushups.
Time; 15;32
I wasn’t really going that fast, obviously. It’s harder to do it at 24 hour, with the weights they have. But whatever, I feel good about it.
Then I decided to see what I could 2 Rep max out at on the Seated Cable Row. Got up to 115lbs! I’m feeling good about that, my last max rep was at 100.
Then I swam half a mile and sat in the hot tub for 20 minutes.
Overall, I’d say that I had a great workout!
workouts today.
okay, so i went to the gym with josh and did some bench presses, i maxed out at 95lbs. my shoulders were killing me from the snatches last night. then I did some front squats, a few sets at 65lbs. then a few snatches with the bar. it was kind of weird doing it at 24hour. thennnnnn i did some handstand holds, and then rolled out my back.
Then did Whipcon and it definitely kicked my ass;
I kind of forget what the warmup was. it included 20 burpees, 20 kettlebell swings and partner planks.
then the KILLER.
4 Rounds:
Run 530m
30 Wall Balls - I did 3 rounds with 16lbs.
20 Box Jumps (24/20) - I did the 20in.
10 1 arm kettlebell swing to eye level (switch arms each round) - I did 26lbs.
My time was 34 or 35:23. I felt like I was DYING!! the running and box jumps were killer for sure. Well pretty much everything was.
THEN I stretched out a bit and then did a Mini WOD with Kat and one of the coaches, Stacy. We did a 10minute AMRAP.
-250M row
-20 situps
-15 kettlebell swings - i stupidly did 35lbs. it was very hard. but i made it through.
-10 pushups.
We did 3 rounds, went past the 10 minutes but decided to just complete the last round.
Now, I’m gonna take a LONG hot shower.
running. BLEK!
Did HIIT running 30/30 today for 15 minutes. My side was killing me pretty much the whole time. I started sprinting at first, but then it dwindled down to a jog, due to my side. I gotta look this up and see what’s wrong and what I can do. But I feel good about running upon waking. Gonna go to the gym in a bit and work on the new workout program, then Whip and Crossfit tonight.
YAYYYY!
