I have a new blog, go follow me there, as i won’t be using this anymore!
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.
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.
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;
5x5 back squats;
75-95-105-115-125 [only got 2 reps but it’s my PR!]
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!
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
then i rowed 2000 meters in 10;30.
AND then i was done. Gonna go workout at a new gym tomorrow, i’m excited!
did this whipcon today;
Carry a 20lbs/14lbs ball 1000m - i did an 8lb ball for everything.
then do this task:
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:
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
i feel good about it. i hope i’m not too sore tomorrow, i have a long day at work!
started this workout today;
i like it!
gonna hit the crossfit gym tonight too. this will be an intense 30 days! i feel good about it.
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!
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
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.
okay, Whipcon warmup;
2 rounds; 2 people row 200M while everyone else rotates;
squats, stretching, situps.
15 jumping lunges
60 single unders
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 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.
I lost an inch this week. WOO!
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!
-20 Air Squats
21 15 9
-Deadlift - I did 95lbs.
-Handstand into pushups.
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!
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.
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.
-15 kettlebell swings - i stupidly did 35lbs. it was very hard. but i made it through.
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.
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.