Pardeemom

My life as a woman, wife and mother.

Field trip day!

Fingers crossed that I’ll find parking in Madison this morning! It’s my greatest fear that all the lots will be full.

Tuesday’s WOD:
A) Press: 1×5@70%, 1×5@75%, 3×5@80%: 2:30 clock
B) Cleans from high hang: 3×3@85%; 2:00 clock
C) Clean & Jerk: 5×1@ Heavier than last week; 1:30 clock.
Notes – If you didn’t have any misses with your C&J last week, go up in weight (you all wrote down your weights, right?!) If you missed 1 or more reps, stay at the same weight but try for no misses today.

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8min AMRAP:
Wall Ball, 20#/14#
AbMat Sit up
1 rep each, 2 reps each, 3 reps each, 4 reps each, etc…

I worked out at home this morning. I wasn’t feeling it much, but I did the lifting and just a tabata ab mat work out. I figure I’ll be on the move most of the day at the field trip and I can walk tonight after supper if I need to.

It’s almost time for me to head out. Enjoy your day!

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I stayed on track!

It’s an odd feeling to wake up on a Monday and NOT have overeaten the two previous days. Sunday was a fairly busy day. We drove to Wisconsin Dells to pick up some horse manure for our garden. I hauled a lot of sh!t! Loads and loads of large buckets hoisted into the trailer. Thankfully I did not unload it yesterday, I’m saving that for during the week. I also made granola bars and homemade bread. The bread was fantastic! I finally bought more bread flour and I made the dough in the bread machine. After it was done I kneaded it a bit and put it in the pan to finish rising. Everyone was impressed with how it looked and tasted. The loaf is almost gone since the girls used it for lunches today, so I think I’ll be whipping up one this afternoon too.

Monday’s WOD:
A) Back Squat: 2×5@75%, 2×5@80%, 1×5@85%, 2:30 clock
B) Back Squat: AMRAP @70%
Notes: This is week 3 (of 4) of increased volume. For most of you, this will be the week where you really begin to feel the increased volume. Use the prescribed percentages as a guide. If you don’t think you can get 5 reps at 85%, scale down. Don’t go over 85%.

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8 Min AMRAP:
3 wall walks (I did handstand holds for 3×10 seconds)
200M Run

Rest 4 min

8 Min AMRAP:
Row/Airdyne for Calories, 20M/15F
15 Russian KB swings

The workout was good and left me sweaty. I’ll be walking this afternoon too for some more activity.

My week…

  • Monday – PFC, work 8:45-1, walk at home, bake bread, unload manure?, piano for L
  • Tuesday – workout at home, field trip with C, stop at Woodman’s before heading home from Madison
  • Wednesday – PFC, walk at home, work WW, weigh-in, work library 5-8:30
  • Thursday – DOR, work 8:45-1, walk?, manure?, work WW 4:45-7
  • Friday – PFC, walk levee with friend, early release from school, L has a dance
  • Saturday – crossfit at home, walk 5k with family
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Long day…

Good evening. I slept from 10pm-4am last night, without moving! Unreal. I did go back to sleep after a quick potty break, and woke up around 5am. I decided to do Thursday’s workout at home.

Thursday’s WOD: 5:30AM
A) Athlete’s choice! Same as last week – for time: 1 mile run or 2K row.
If you were here last week for this, do the opposite of what you did last week. Be sure to write down your times so we can see if you’re improving and by how much when we come back to these!

B) 12 min AMRAP:
10 KB/DB snatch (left arm)
10 Step Ups with your right leg & KB/DB in the front rack on your left side
30 DU (x2 high knees, x3 singles)
10 KB/DB snatch (right arm)
10 Step Ups with your left leg & KB/DB in the front rack on your right side
30 DU (x2 high knees, x3 singles)

I did a warmup similar to the gym and then ran one mile in 9:19 Workout B, I got through 3 rounds and 3 snatches. After I stretched a bit and did some ab work.

I worked until 2pm today and then hubby and the girls met me in town and we headed out shopping. What a zoo! Thankfully the girls came home with shoes, but still no tall boots for C. We got home and I whipped together French Bread Pizzas with the help of L.

I’m finally settling down and getting on the internet.

Tomorrow is another day!

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FRIDAY!!! WOOHOO!!

I’m not sure why I’m so excited it’s Friday. Maybe it’s because I got to go to the gym. Maybe because I don’t work today. Or the girls don’t have to do homework or go to bed early It’s also payday. It’s a combo of all that. There were 4 of us at the gym this morning. The snatch isn’t anyone’s favorite lift, so I knew the class would be small. I also knew I’d go no matter what! :)

Friday’s WOD:
A) Snatch, all reps @75%, 3×2 high hang, 3×2 below knee, 3×2 from floor (full), 1:30 clock.
Notes: Similar to last Thursday, if you’re not sure of your 1RM snatch, start light and go up in weight if/when you feel comfortable. If you were here last week for this, hopefully you wrote down the weight you used… If so, try to stay at least at the same weight and really work on your technique. In the high hang, work on pulling yourself under the bar. While pulling from below the knee, work on a smooth transition around the knee. Then put it all together for the full snatch if you’re feeling comfortable. If not, stay with the hang. (See the comments for that link to the video from last week to review the basics of the snatch lift. When you watch it, feel free to follow along!)   - I did 45#

B) Front Squat, 3×8-10 reps @heavier than last week (last week was 65%) 2:30 clock. – I did 75#

C) For time: 15-12-9
Power Snatch, 115/75 – 45#
Overhead Squat, 115/75- 45#
Then, 100 DU – 300 singles
15 min cut off, Scale as needed.

I finished in 8:21 and it was a definite challenge.

On tap for today…

  • head downstairs to finish working out and stretching
  • clean up and head out for some shopping, banking, etc.
  • make bread and granola bars (or save for Sunday)
  • figure out what’s for supper
  • take L and friends to football game, p/u the kids?

On tap for the weekend…

  • work Saturday
  • shoe shopping for the kids in Baraboo
  • Aldi’s in Baraboo
  • p/u manure for the gardens
  • start ripping apart the gardens and adding manure
  • watch a play?
  • go to a movie?

So, how is calorie counting going? I’m going to say excellent. I was around 1800 calories for yesterday and I did ZERO exercise. I know I said I’d walk, but I was not feeling it and did not feel bad for resting (well, only a teeny bit). I’m going to try to stick under 1800 today and hopefully get in a walk this afternoon or evening as time allows.

Enjoy your Friday!

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Changing it up.

Good morning! Thursday is my morning to sleep in. Woohoo to sleeping until 5:30am! :) I do plan on walking this afternoon and after supper though, nothing crazy!

So, yesterday I weighed in. It was bad, like really bad, like I’ve gained 13# in a year bad. Anyway, I came up with a new idea. I think I burnt out on counting points with WW. So I decided to count calories for a bit. I went online and found out about how much I should eat to lose 1# a week. The average was around 1700 calories. Yesterday I clocked in at 1790 which is great compared to how I have been eating. I have most of my food mapped out for today too and it looks like I should stay on track fairly easily.

Here’s a list of all the yummy food I enjoyed yesterday for those calories.

  • Jello with fruit and applesauce (40)
  • oatmeal with a bunch of things mixed in (325)
  • cappuccino (50)   1 c. grapes (115)   jello (20)
  • sunflower seeds (twice – 80 cal. each time)
  • veggies (40)  10 calorie soda
  • salad (40) dressing (50) tilapia (100) butternut squash (30)
  • smoothie with mix, banana, strawberries and dark chocolate (235)
  • cappuccino (50)
  • wrap with turkey and laughing cow cheese (175)
  • celebration bar (80)
  • jello (20)
  • popcorn with 1 t. olive oil (150)
  • apple (80)
  • Should total 1790 calories. I did crossfit in the morning and a 40 minute walk in the afternoon

Overall, I’m very happy with my day of food. The day before, the food list would have been twice as long!

Enjoy your Friday Eve!

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3 strikes!

This week’s weigh-in will be baaaaddddd, I call it the three strikes against me. #1 SORE legs and butt (water retention) #2 BAAAADDDD eating (water retention from carbs)  #3 TOM is here, enough said.

Instead of dwelling on how bad it’s going to be I’m going to focus on how much I enjoyed the gym this morning. It’s such a wonderful group of people that I get to work out with each day. It makes me proud to accomplish the workouts each day.

Wednesday’s WOD:
A) Strict Pull-ups, 10min AMRAP
If you can get body weight pull-ups, increase your reps from last week or add weight. If you are using a band(s) for assistance then increase the difficulty. Remember, the goal is to finish the month being stronger with your pull-ups!
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With a Partner:
Row: Max distance in 8 min, switching every 250M
Rest 4 min
Burpees: Max in 8 min, switching every 10-15
Rest 4 min
Run: Max distance in 8 min, done in alternating 200M runs
Notes: This will be an “I go, you go” WOD so only one person will be working at a time.

My partner today was Jess B. We rowed 1500 meters, did 120 burpees and ran 2200 meters. Not too shabby!

On tap for today….

  • shopping before Weight Watchers
  • Working and weighing in at WW
  • work library 5-8:30

Tomorrow morning is my day of rest and I plan on doing that workout on Saturday morning.

Enjoy your day!

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Tuesday at the Coop

Happy Tuesday! I decided to try every other Tuesday morning at the gym. The girls did just fine on their own getting ready for school, as I knew they would. The bad part was I only saw them for 10 minutes before they left for the day.

Tuesday’s WOD:
A) Press, 2×4@70%, 2×4@75%, 1×4@80%, 2:30 clock
B) Cleans from high hang, 3×3@80%, 2 min clock
C) C&J, 5×1 heavier than last week (last week was 85%) 1:30 clock
+
3 rounds for max reps
1 min ME HSPU
1 min box jumps (set down)
1 min ME row (calories)
Notes: this is basically 9 min at max effort. Cycle through in order but you can start in any station. Transition quickly!

Today’s workout was good. I felt good with all my lifts today and completed 140 reps on the final workout. I didn’t have time to stretch after since I wanted to head home. I’m going downstairs soon to watch the last episode of Hell’s Kitchen and exercise, I’ll do some stretching and rolling out then.

Enjoy the day!

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Back to the week….

Let’s see…Friday night and Saturday afternoon C worked with Roberta on her painted cards. They turned out great and Roberta even matted her favorite, so we went out and got a frame for it and hung it on the wall. :)

Sunday was a day of hanging out. Hubby took the girls to go buy a laptop of their (our) own. I don’t see myself using it, except on vacation at a hotel. They can figure it all out for me and teach me about it later on.

L was sick all weekend. Friday was a cough, Saturday was a super sore throat and Sunday was the sniffles and lethargy. Thankfully nothing worse than that. She chose to go to school today. I have a feeling she’ll be on the couch again when she gets home.

I was happy to be back at the gym this morning. There were 8 of us there! Awesome!

Monday’s WOD:
A) Back Squat, 2×4@75%, 1×4@80%, 2×4@85%, 2:30 clock
B) Back Squat, AMRAP @70%
Notes: We’re increasing the volume this week to 5×4. Feel free to add 5-10# from last week on the 5th set if you can. This week the cap is 15 reps for part B.
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C) Plank Hold, 8min w/ 10 Double Unders EMOM.
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Rest 8 min
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D) Lunge 400ft holding KB or DB however you want. 10 min cut off.

Notes:
Part C will start with 10 DU, then the remainder of the minute will be held in a front or side plank (if you don’t have DU, sub 2x high knees or 3x singles).
Part D, you will be lunging from one end of the gym to the other for a total of 400ft. It will be over when you’ve accumulated 400ft or after 10 minutes. You will also be carrying a KB or DB (carry it however you like). If the KB/DB touches the ground at any time before you’re finished there will be a 10 burpee penalty.

I’m really liking the new programming!

My week…

  • Monday – PFC, work 8:45-1, walk at home
  • Tuesday – PFC? (I may sneak it in this Tuesday), walk at home (or outside), work 1-5
  • Wednesday – PFC, walk at home, work WW (weigh-in), work library 5-8:30
  • Thursday – DOR, work 8:45-1, walk at home
  • Friday – PFC, walk at home, L has band for the football game
  • Saturday – workout at home, work 8:45-2
  • Sunday – ?, movie?
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Thursday’s workout on Saturday

Happy weekend! I did crossfit at home this morning. I also plan on a walk this afternoon while C work’s with Roberta on her art project. I hope the sun comes out by then. :P

Thursday’s WOD (5:30AM):
A) Snatch, all reps @70%, 3×2 from high hang, 3×2 from below the knee, 3×2 from floor (full), 1:30 clock
Notes: If you’re not sure of your 1RM snatch, start light and go up in weight if/when you feel comfortable. In the high hang, work on pulling yourself under the bar. While pulling from below the knee, work on a smooth transition around the knee. Then put it all together for the full snatch! (Check the comments for a link to a video to review the basics of the snatch lift. Please watch the video before class, and feel free to follow along with the video!)

B) Front Squat, 3×8-10 @65%, 3:00 clock

C) For time: (15min cut off)
21-15-9
HSPU
Pull-up
Notes: HSPU scaling options are as follow (most to least difficult) – decline push-ups (feet above hands), regular push-ups, incline push-ups (hands above feet)

We have no major plans for the weekend. There are a few things going on in the area that we could go to, but nothing concrete. L isn’t feeling well since last night, so we are nursing her sore throat.

Enjoy the day!

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Frigid Friday

Happy Friday! No work for me today. Once I get in my second round of exercising done, and shower up, I have to bake some bread and some more granola bars. C meets up with Roberta after school to work on art and then L and I are going to hang out at the library until they are done.

It was nice to be back at the gym today. We had 10 people on Monday and only 3 of us today. That’s fine though since we only have 2 rowers right now and I did NOT want to run anymore this week! LOL

Friday’s WOD:
A) Athlete’s choice, 1 mile run or 2K Row for time.
Simple but effective. Write down your times as we’ll be coming back to both of these to see if & by how much you’re improving.

B)”Annie”
Double Unders + AbMat Sit Ups, 50-40-30-20-10.
If you don’t have DUs, sub high knee jumps (x2) or singles (x3).
This is another benchmark workout. Write down your time for this (you’ll see it again) and if you scaled.

My row took me 9:04. I was really trying to get at 9:00 or under and was pissed about those 4 seconds. I finished Annie in 9:34. Tomorrow I’ll do the Thursday workout at home. It’s snatches and front squats for lifting. Then hand stand pushups and pullups, 21-15-9. I think this new schedule is going to work out well, with me missing Thursdays at the gym I can just do that workout at home on Saturdays.

Enjoy your day!

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