Busy Saturday!

Happy Sunday morning!

Let’s see…Friday I walked the levee with Gemma in the morning, then came home to clean up a bit and have a light lunch before I went to Madison shopping. I found a few Whole-30 compliant sausages and hot dogs. The lunch meat is outrageously priced! Almost $1 per slice. I did find a sight that says you can make your own. I may give that a shot.

Saturday I worked out at home in the morning and then we had our garage sale. It was fairly profitable since the girls sold a bunch of clothes. Hubby’s two hammers both sold! LOL That was his contribution. We are going to have it again in June and then I think that’ll be it for this summer. We closed up the sale early and headed to Baraboo for our nephew’s 2nd birthday party. It was in a park that has a small zoo by it and it was perfect for the kids. As a family we headed down to the trail by the river and took in the scenery. On the way home we got ice cream (since I won’t have any in June! LOL). We packed up the garage sale, had supper, took L to her friend’s house for a sleepover and delivered a bed frame that hubby built to Mary’s house. We got a tour of her new place and chatted for a bit. She asked me if I ever thought about becoming Crossfit certified to teach. Um, no, but I’m flattered she asked. I like being told what to do and since I can’t do all the moves I don’t feel like I’d be a great coach that way.

So far today I’m not doing anything strenuous. I may weed a bit if the rain holds off, but I’m taking the girls shopping at 9am. They need swimming suits and we need a few groceries. We are also going to pick up a movie or two since rain is in the forecast. I’m also saving my energy for tomorrow’s workout. It’s called Murph and it’s in honor of a soldier who died in Afghanistan. It’s tough…..run 1 mile, 100 pull-ups, 200 push-ups, 300 air squats, run 1 mile. Last year I did it at home on the treadmill and finished in 46 minutes.

Another happy note, I am down 3.8# from Monday morning’s weigh-in!

My upcoming week…

  • Monday – Murph at the gym, movie in the afternoon?
  • Tuesday – gym, walk, work 1-5
  • Wednesday – gym, walk, work WW and weigh-in, pick up C from school for Art Mentoring, work 5-8:30
  • Thursday –  work 8:45-1, walk?, work WW, dinner out with Cheryl
  • Friday – gym, walk, C has a program at school at 1:45p
  • Saturday – workout at home, L marches in parade in the morning, hang out downtown, niece’s graduation party at 5pm
  • Sunday – workout at home, retirement party at 3:30pm

MONDAY – Start Whole 30! Obviously next week will also be prepping for Whole 30 meals.

Enjoy your Sunday!

Shoulder Burn-Out!

Happy Sunny Friday!

Yesterday I went out for lunch with Tricia! I had a Buffalo Chicken Panini and Sweet Potato Fries. I did excellent eating there, super proud of how well I did. Last night I went to the gym to listen to a dietician speak. It was informative, nothing I didn’t already now, but it helped to reaffirm a few things.

The scale was up a bit this morning, I’m thinking from the restaurant food and popcorn before bed. No biggie.

Friday’s WOD:
A) Deadlift, 5@75%, 3@85%, 1+@95% of training weight*, slow & controlled throughout, 3:00 clock 140#, 155#, 175#

Notes: remember that the “1+” set of DLs is a max rep set, BUT TERMINATE THE SET WHEN YOU CAN’T MAINTAIN A NEUTRAL SPINE; record weight used and reps to comments

B) Partner WOD:
AMRAP, 3:00 per station with 1:00 rest in between stations. While one partner works, the other is in the hold position.
Station 1: Thrusters – bar only (45/35) / Front Rack Hold – bar only  74 reps
Station 2: HR Push-ups / Hang Hold 60 reps
Station 3: Wall Balls (20/14#) / Wall Sit 77 reps
Station 4: Burpees / Plank 39 reps
Station 5: OH Lunges (15/10# plate) / Handstand Hold 74 reps

I’m going to walk soon with Gemma, then it’s home to clean up and grab a snack before I head to Madison for some food shopping. I need to stock up for the Whole 30 that starts June 1st! I’m excited and scared! LOL

Rest day

Happy Thursday!

I weighed in yesterday exactly the same as last week! Victory. I weighed in at home this morning and I’m down 2.2# from Monday morning.

No gym for me today. I considered it, but my body just needs the rest. I work 8:45-1 and then I am going out for lunch with a co-worker friend of mine. I have to pickup C from Art Club today and I’m going to pick up a watermelon (or two) that are on sale starting today.

Tonight my gym is having a nutrition clinic with a former member who is a dietician. I’m interested in what she has to say. Of course, this is on the brink of starting Whole 30 on June 1, but I know she’ll have something useful to say. :)

I’m heading to the gym tomorrow morning and then walking the levee with a friend. After that I’m heading to Madison to look for some Whole 30 compliant foods that I can’t find here.

Enjoy your day!

The ball is in motion

Happy Hump Day!

So, I’m weighing myself each morning and I’m down 1.8# since Monday morning. Darn sodium! I’ll weigh-in today at WW, but it’ll be around were I was last week, but probably a bit more with food in my body, etc.

I also reached out on Facebook to my Crossfit pals and a few of them are going to do the Whole 30 with me for the month of June! Awesome! I’m still working on hubby, he seems to be interested but worried about what to eat. That’s where I come in. I’m going to be planning and prepping so this goes well for us. The kids are NOT on board with it! LOL They can’t live without cheese and bread! :P

TOM is here, I knew it was coming after yesterdays workout. I just felt crampy after all that running. The bonus is it helped me sleep a bit better last night.

Wednesday’s WOD:
A) Clean & Jerk Practice: 2 high-hang cleans + 1 jerk, 8 sets; slightly heavier than last week but still speed/technique focus, 1:30 clock – 60#(1), 65(2), 70(1), 75(4)

B) 3 sets, each on 5 min clock
6 power clean & jerk, 135/95 or 115/75 or 95/65… – 65#
400m run
6 power clean & jerk, same weight
Whatever time remains in the 5 min is rest – round 1 3:42, round 2 3:30, round 3 3:27 – faster each time! WOOHOO!

Notes: shoot for consistent times on the C&J/run couplet. Post results to comments.

I’m walking soon and then getting ready to head out for errands before WW at 10:45.

Enjoy your day!

Still thinking (and talking)

Happy Sunny Tuesday morning! Yesterday work was busy and the time flew by. After that I dropped off our busted window at the glass store and headed to Kwik Trip for gas and food stuffs. I came home, at a bit and walked on the treadmill. Supper was delicious grilled burgers and I ended the day using 4 of my WPA. Not too shabby. Another thing I went back to doing was daily weighing. Yep, I had to put a new battery in my scale and I’ve gotten on it the past two mornings. I need to lose 10#. Period.

I mentioned yesterday about Whole 30. I talked about it at the gym this morning and one lady there said she’d do it with me. She’s had to eliminate things from her diet for health reasons and she said to start today! I said no to that, but I think June 1st is doable. I need to plan out meals and then prep for it. I also have too many ‘eating’ days coming up through the end of this month and I don’t have many conflicts in June. If I’m going to do it, I’m going to do it right! LOL

Tuesday’s WOD:
A) Back squat, 5×3 @87.5% of training weight*; 2:30 clock – 115# all reps

Notes: *remember that “training weight” represents 90% of your most recent 1RM; that is the number you’ll base all of your weights on for this cycle

B) 5 rounds for time (20min cut-off)
15 Russian KB swings, 50/35# – 35#
15 wall balls – 14#
250m run – finished in 14:18 or so

I still detest running. I just focused on not stopping! LOL

On plan for today….walk & read, shower, work 1-5, walk?, to bed early, work on planning for Whole 30

Enjoy your day!

Thinking…

Happy Monday! I had a fitful night of sleep last night, but was happy to get into the gym. Thank goodness Michelle showed up so I wasn’t alone today!

Monday’s WOD:
A) Snatch Practice: High-hang snatch, 8×2; slightly heavier than last week but still speed/technique focus, 1:30 clock

50# (2 rounds) 55# (6 rounds) – I felt pretty good doing these today!

B) 10 rounds for time (15min cut off):
2 wall walks – eventually held plank on the wall, my arms were shot!
5 power snatch, 95/65 or 75/55 – 55#, hips were a bit help here

Notes: keep wall walks as rigid as possible: feet together, minimal rocking back and forth as walking up wall.

I work 8:45-1 and have to stop at Kwik Trip for gas and food.

I’m also toying with the idea of doing a Whole30 challenge for the month of June! I have two weeks to figure it out. It requires me giving up almost everything I eat. No sugar (real or fake), no alcohol (easy, I don’t drink), no grains (oatmeal, popcorn), no legumes (peanuts, black beans), no dairy (yogurt, cheese). I’ve got some books on hold and I’m going to pick up some in the library this morning at work. Lots of people have success during the 30 days. They feel better, their skin is better, they sleep better, they lose weight, etc. I don’t think I can get hubby to commit 100% with me, so if I go for this I may have to put a plea on Facebook. :P

That’s what I know. Enjoy your day!

The week ahead….

Good Sunday morning! I got a lot of weeding done in the gardens and flower beds yesterday.

So far this morning I got in 45 minutes on the treadmill, bread dough is working, laundry is going and I’m cleaned up. Of course, I’ve been awake over 4 hours already! Mother nature would not let me sleep in this morning, thankfully it wasn’t the cat!

This coming week…

  • Monday – gym, work 8:45-1, take window to glass place for repair, walk, L has piano
  • Tuesday – gym, walk, work 1-5, walk or play badminton with kids
  • Wednesday – gym, walk, work WW and weigh-in, work 5-8:30
  • Thursday – work 8:45-1, pickup from Art Club, nutrition meeting at gym at 6:30
  • Friday – gym, walk with Gemma, get ready for garage sale
  • Saturday – garage sale, nephew’s birthday party