Pardeemom

My life as a woman, wife and mother.

Humping along….

Happy Hump Day! Yesterday I worked out at home and then worked from 1-5. L’s parent teacher conferences were last night. No surprises, good grades, she just needs to participate more. We’ve been hearing that for years.

Today at the gym….

Wednesday’s WOD
A. OHS: 5×2 from the rack, heavier than last week, 2:00 clock – I did 40, 45, 50, 55, 60#

B. 1 snatch grip deadlift + 1 snatch: 6×1, begin at 75% and build per set, heavier than last week only if your form is good, 1:45 clock – I got up to 70# but failed on it.

C. 8 min AMRAP:
30 sec front plank hold
200M Run

Rest 3 min

D. 8min AMRAP:
10 Front Squats 115/75
3 Wall Walks
30 DU

Notes: For the conditioning, if you need to scale the wall walks then do 8 HRPU. If you need to scale the DU’s then do 30 target touches.

Many things to do today….

  • gym – done
  • bake birthday cake – done
  • hard boil eggs – done
  • walk on treadmill
  • stop at Walgreens
  • stop at ATM
  • stop at nail place
  • shop at Walmart – twice, once before WW and then after for the 2 frozen items I need.
  • work WW, weigh-in (dun, dun, dun)
  • work at 3pm at library
  • pack supper
  • wrap L’s birthday present and write out card

That’s what I know…..enjoy the day!

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Bawling…

Thank goodness the kids made the bus today. It was a tearful morning around here. C complaining about being too tired. Tonight she’s going to bed early.

After sleeping until 6:30am this weekend it was a bit tough to get up at 4:15, but I managed.

Monday’s WOD:
A. Deadlift: 5×2; Build from last week. 2:00 clock – 1 at 155#, 160# for the rest

B. Press: 5, 4, 3, 2, 1; build to AHAP, 2:00 clock I attempted 70# again, but failed.

C. 12 min AMRAP:
10 Alt’g KB OH lunges (L arm)
10 T2B
10 Alt’g KB OH lunges (R arm)
10 Push Press 95/65 - I did 60# and finished 4 rounds and got up to 6 T2Bs done.

Notes: For A, since the volume has dropped the weight should go up. If all your reps looked great last week then try to build to a heavier weight this week. If you had some trouble during the last few reps last week then stay at the same weight and make the reps look better. For B, try to build to a heavier weight than last week.

On my agenda for today….

  • work til 1pm
  • make jello
  • homemade bread
  • prep meatloaf for Tuesday night
  • laundry
  • walk on treadmill
  • cook steaks for supper
  • bed EARLY!

Enjoy your Monday!

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Sleepy Sunday

Good morning! I slept until 6:30 this morning! I love my weekend sleep. No exercise for me today, it’s a standard day of rest. I did manage to clean up the living room and had L vacuum.

My upcoming week is busy…

  • Monday – PFC, work 8:45-1, walk on treadmill, steaks for supper, L has piano
  • Tuesday – PFC or workout at home, work 1-5, mini meatloaf for supper, L has parent teacher conferences
  • Wednesday – PFC, walk on treadmill, bake L’s bday cake, work WW (weigh-in), work 3-8:30
  • Thursday (no school for kids) – DOR, work 8:45-1, stop at farmer’s market, L’s friends over at 3pm, nail appointment at 4:30pm, supper, cake & ice cream, presents, off to bed early for me!
  • Friday – PFC, kids home in am, hang with my girls until I leave at 3:30pm for Tomah (annual WW meeting), home late
  • Saturday – exercise at home? work 8:45-2, pickup C from art lesson
  • Sunday – DOR
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Lazy(?) Saturday

Good evening! What a day. I was awake at 3:30am, but knew I was NOT getting up then so I went to the bathroom and went back to bed until 6:30am! Awesome! Initially I was going to work in the garden in the morning, but it decided to rain a bit and stay cold. Boo…so instead of being totally lazy I walked on the treadmill for 30 minutes while watching Hell’s Kitchen. After that it was close to lunch time so I got that ready. Lunch was over and we headed to the library so the girls could look for books. I had a few items to get at Pierce’s and then off to Walmart. L’s birthday is coming up and she’ll be 12. I let her pick out her presents and she’ll get them at her party next week. A lot easier than returning something she doesn’t want. We swung through McDonald’s on the way home for ice cream and stopped at Kwik Trip to use our refund check to buy junk food for L’s party.

When we got home the sun was out and the weather was much warmer. I decided to stop being lazy and get the gardening done. I was sidetracked by helping C build a spider outside. We’ll have to take a photo tomorrow when she’s done. She ended up going to a sleepover tonight at a friend’s house. I finally got to the garden and saw the hubby had tilled in the manure on the 1st garden. The 2nd garden still had a lot of vegetation to take out. I harvested a bit more arugula and kale, but most of it was junky. I got a lot of tiny carrots that I’ll cook up later this week, green onions and small kohlrabi.

Supper was just more leftovers, we have pork and beef from other night’s meals that I don’t want to waste. Now I’m on here and L and hubby are watching Jericho on Netflix.

Enjoy your evening!

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TGIF!

I don’t know why this week felt so long, but I’m glad Friday is here. I got to bed around 9pm last night and slept until 4:15. I was ready for the gym too!

Friday’s WOD:
A) 2-stop clean (2 sec pause below knee and 2 sec pause above knee) + 1 jerk; 7×2, as heavy as possible, 1:45 clock.

Let’s see…I started with 75# and went up to 85#.

B) Back Squat: 5×3, begin @75% and build each set, 2:00 clock

I started with 75#, 80#, 85#, 90# (2)

C) 3 rounds of 1 min Max Effort AD (cals), rest 2 min

Balls! The Airdyne is tough! I got a total of 70 calories in those 3 minutes and it sucked!

Notes: For the cleans, the lift will begin from the floor, but the pull will pause below the knee for a 2 count. Then pause again right above the knee for a 2 count (the DEMO video in comments shows a 3-stop clean but you get the idea). Then get under the bar! Keep weight light if needed, but get used to catching in a full(ish) front squat.

I got home and cleaned up a bit so I was acceptable to take C to the ortho. It was a quick appointment and she was to school on time! Woohoo for that!

I’m going to head downstairs soon to watch Hell’s Kitchen and walk. I’ll clean up for the day and prepare to work from 1-6 today. I won’t complain about the extra hours since we now have braces to pay for. :P

Enjoy the day!

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Sleeping in…

Happy Thursday morning! I weighed in yesterday and lost a tiny bit of weight! Who da thunk it? Then I got bad news, my co-workers sold their townhouse and will be done on November 5th! Boo….I’m going to miss working with them. It makes me wonder how much longer I’ll be working at WW.  Yesterday my boss at the library emailed out the job description for the full-time position that will start the 1st of the year. I don’t know if I’m entirely qualified for it or not…..I guess if she thinks I am, I am. :P

Day of rest for me today. I slept in a bit and made the girls pancakes for breakfast. C has a bracket lose on her tooth so I have to call the ortho today. It’s on a tooth that was pretty far back so I think the pressure of the wire pulled it off her tooth. They are in town on Fridays so I hope they can get her in in the morning since I work in the afternoon.

I work WW tonight and hope to get to sleep before 10pm!

Enjoy the day.

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Turkeys in my yard!

As I type there are 11 turkeys in our yard. Let’s say my cat is not happy about it! LOL I find it entertaining, to both watch the cat be upset about not being able to get them and watching the turkeys peck around our yard.

So, yesterday C got her braces on. She’s suffering a little bit. I did buy her some slim fast to drink. The reason I bought that was the yogurt smoothie had over 50 grams of sugar and the slim fast had about 1/2 that! I was looking for the protein for her since she won’t be able to eat much of that. She did well with supper and had one snack, but she’s realizing how long it takes to floss and brush around all the wires and brackets. I told her with time it will get faster, she just has to keep doing it to get more efficient. I think she’ll do great. While I was at the gym her big sister took care of her and made her pancakes for breakfast. I told her she’d want to steer away from cereal for a bit until the pain was gone. She’s a trooper, she has her lunch of slim fast, applesauce, yogurt and a mashed banana! :)

I slept really well again last night and was ready for the gym!

Wednesday’s WOD:
A) Overhead Squat from rack: 5×3, 2:00 clock. Begin @75% of 1RM snatch & build each set if possible. - I started at 40#, 45# and then 50#

B) 1 snatch deadlift + 1 snatch: 5 sets, 1:30 clock. Begin @75% and build each set. (On the Snatch DL, pause at just below the knee same weight scheme as above

+
8 min to accumulate as many hill run relays as possible with a partner (carrying a wall ball. If the WB touches the ground at any point both partners have a 10 burpee penalty.) - he changed to 6:30 clock due to time constraints, we carried a 10# ball

Rest 4min

8 min AMRAP w/ partner (alternate complete rounds with your partner):
10 hand release push ups
30 mountain climbers  he changed to 6:30 clock due to time constraints

Notes: Part A, OHS is a very important lift that requires and develops great core strength, shoulder mobility and improves your snatch. It can also be a very humbling lift – be conservative to start and remember to keep “active shoulders”.
Part B, when performing the snatch DL make sure to maintain your back angle until the bar is past your knees (the hips and shoulders are rising at the same rate), then open your hips. See comments for a video demo.

I work WW today and weigh-in. It’ll be bad due to the triple threat…..bad eating over the weekend, TOM is here and sore quads. It is what it is.

Enjoy your day!

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Braces!

My workout this morning was 35 minutes on the elliptical and some foam rolling. My entire body is still sore from Friday and Monday’s workouts. C has her ortho appointment this morning and they ended up putting the braces on right away. She looks great! I took a before picture but forgot the after since we were in a rush to get back to school. I’ll get those posted later on. My pocket book is significantly lighter now, but it’s worth it for her. :)

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Back from the UP

Happy Monday! It’s good to be home, but we had such a nice weekend. We left Friday for Escanaba, MI and then Saturday was spent exploring Marquette and Munising. We hiked at Presque Isle, climbed Sugar Loaf Mountain, saw waterfalls and went to Painted Rocks. All of it was beautiful and the weather was sunny and cool. Thankfully there was no rain in sight.

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Beautiful!

I was happy to be back at the gym this morning. I worked out at the hotel on Saturday and we hiked like crazy that day, but Sunday was a lot more time in the van. My calves are sore from all the stair climbing and I was hoping they would loosen up a bit after the workout.

Monday’s WOD:
A) Deadlift: 5×3, start at 75% and build each set. 2:00 clock - I did 155#

B) Press: 10 min to build to as heavy as possible – maxed at 65#

C) Press: 5 minutes to accumulate reps @80% of B - 22 reps

D) EMOM x10
Even: Max Effort Unbroken pull-ups – 49 total reps
Odd: 15 Wall Ball – 14# ball

Notes: Part C, repack the bar as needed. Part D, depending on the amount of people we have, the Even/Odd may be reversed for some.

I work today until 1pm and then C gets a tooth pulled in the afternoon. On vacation C lost a tooth, but NOT the one that needed to come out. :P The cool part was she let me pull it out! The man working at the gas station thought it was odd, oh well, maybe he doesn’t have kids.

Enjoy the day!

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Working out with “Angie” (she’s mean!)

Happy Friday! We leave this afternoon for a mini-vacation! I can’t wait to enjoy some time away.

Today’s workout was Angie, my namesake. I don’t like her very much!

Friday’s WOD:

“Angie”
For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Notes: You must complete all reps for a movement before moving on to the next one. 30 minute cut off. As a strategy note, have a plan on how to break up each movement. The pull ups will most likely be the hardest but you’ll attack these first when you’re fresh. Nonetheless, be smart with your band selection (if needed).

I did use 2 bands for pullups, I should have used thicker ones, but I did want to try. I ended up ripping my palm open, like everyone else this morning. It took until about 95 before that happened though. The first 10 pushups were on my toes, then I went to the knees for the rest. Sit ups were fine, they just end up stressing my neck. Squats were probably the quickest for me. It’s my ‘biggest’ muscle after all! I finished in 25:25, I was hoping to beat the 30 minute cut off.

I’m heading downstairs to walk and watch Hell’s Kitchen. My arms can barely move, my legs are sore, but I know active recovery is good. I’m not looking forward to shampooing with my hand though!

Have a great weekend!

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