Happy Weekend!

Good Sunday morning!

Recap…..Friday I worked out, went to work for 2 hours and hung out with the girls.

Saturday – worked out at home, went shopping, friends came over for the girls to hang out with, I baked oatmeal mini chocolate chip cookies, hubby and I went shopping again since we left our apples at Walmart and I wanted my money refunded, found a pair of capris at Goodwill but no jeans, the girls dyed Easter eggs with their friends, burgers on the grill for supper and a walk with hubby after

So far today, I baked banana muffins for the girls for breakfast and I walked for 30 minutes while I read. Today will be a day of less (instead of rest).

This week is Spring Break for the girls and we have some things going on…

  • Monday – gym, work 8:45-1, surprise movie for the girls, walk after supper
  • Tuesday – gym, walk & read, drop off girls and friends at roller rink, work 1-5, walk after supper
  • Wednesday – gym, drop girls off at friend’s house, work WW, pick up girls, walk?, work 5-8:30
  • Thursday – DOR?, work 8:45-1, hang out with girls
  • Friday – gym, walk & read, shop in Madison with the girls, Anniversary dinner out with hubby
  • Saturday – workout at home, work 8:45-2
  • Sunday – workout at home, Easter at in-laws, head to park if it’s nice

Enjoy your day!

Friday’s Partner WOD

Friday’s WOD:

Teams of 2

20 min AMRAP:
20 Calorie Row/AD
20 Burpees
20 Sit-Ups
20 Wallballs

Each round add 10 reps to each movement, i.e., 30 reps in round 2, 40 reps in round 3, etc.

Notes: Partners should share work however they want.

Amy and I were partners today, Team Double A was our name. :P We did great, we got through 40 reps and was starting the row of the 50!

Not much else to report. The girls will be home soon and we are heading out to shop!

Tired out quads.

Last night C had to sleep in our bedroom. Apparently she’s been having vampire nightmares the past two nights. So I relented and said she could sleep in our room just for last night, NOT tonight. We’ll see what happens when I get home from work tonight.

Wednesday’s WOD:
A) 1K Row @90% – 4:16 (2 seconds faster than last time!)
B) Deadlift: Build to a max for the day in 8min - got to 175# (only 165# last week)
C) Every 2min x5: 5 Deadlifts, 275/185 + 10 burpees - 135#

Notes: The 1k row is to ensure that you’re thoroughly warmed up and ready to go for all of the pulling to ensue thereafter. You should be sweaty and breathing a bit, but not destroyed from it. After our general warm-up exercises we’ll roll through the row and then proceed into the deadlifting. The goal on the deadlift/burpee combo should be first to do the deadlifts with max efficiency and sound mechanics. Assuming that you’re able to do that, then add an element of speed and try to move through the 5 DLs and 10 burpees as quickly as possible each set. Scale the deadlift as needed, about 70-75% of your 1RM as a guideline (though don’t exceed 275/185 if that is less than 70% of your 1RM).

D) For time:
30cal row
30 KB Swings, 50/35 (American if in the Open) – 35#
30 DU’s – 90 singles
30 WB, 20/14 – 14#
30 DU’s – 90 singles
30 KB Swings

Notes: 10 min cut-off. This should be a fast chipper. We’ll set up equipment to allow for fast transitions. Try to push the pace here. I finished in 7:04

I work WW today and weigh-in. I have some shopping to do and I’m going to walk & read soon and possibly walk a bit this afternoon, depending on how I feel.

Enjoy your day!

Moving around!

Monday morning and evening were a tag strange. First I got home from the gym to find that C had unloaded the dishwasher and the dish drainer and put the dishes away. She also made herself eggs for breakfast and packed her lunch. After school she wanted to clean the bathroom and then after supper she rearranged the furniture and vacuumed the living room! Awesome! I even got both girls to make the chicken nuggets last night in exchange for not having to do the dishes. I got to bed pretty early and woke up just minutes before my alarm went off.

Tuesday’s WOD:
A) Snatch Practice: 10min to build to a max – 60# again
B) EMOMx6: 10 Box Jumps – big box!
C) EMOMx6: 2 TnG PS + 2 OH Lunge each leg, 115/75 - I stuck with 55# which wasn’t as hard as I thought it would be

Notes: Part A) 10mins to practice snatch technique. Build to AHAP with good mechanics. If you’re new, start snatching from the “power” position. Once you have that down (it might be a couple days/weeks), then snatch from the hang. Once that’s down, then move to the floor. Segment & slow it down to learn the correct movements.
Part B) Again, practice the varying box jump methods and identify your most efficient technique.

D) 5 Rounds at 90% effort:
45 sec AD immediately followed by
10 HRPU
10 Alt’g Lunges, BW
Rest 1min

Notes: 90% effort means go hard but it should be a repeatable effort.

I’m heading downstairs soon to walk & read and then get ready for the day. I work 1-5 and we are having tilapia for supper. I think I’ll have mine with a salad and the rest of the family can have baked potatoes.

I’m hoping for an early night to bed again tonight. :P

Enjoy your day!

Fran on Monday

So, it’s snowing…nothing major, but still snowing. My kids weren’t too happy about it, but dressed for the weather anyway.

I was glad there was no snow on my way to the gym.

Monday’s WOD:
A) Press: 5×5, build to AHAP, 2min clock – got to 65# (failed on 5th rep) back to 60#
B) Back Squat: 3×8, AHAP, 3min clock – 85# for all, 8 reps is a lot!
C) 5min pull up skill work

D) “Fran”
21-15-9
Thruster, 95/65 – 45# (next time I’ll go up in weight)
Pullup – banded ACROSS the rack, this is much more difficult that banded on my foot

Notes: 8 min cut-off. Record times to comments.  7:39 finish time!

I work 8:45-1, hubby is off work due to the snow and is going to be building benches for the gym today. I’ll get a walk in after I get home.

Enjoy your day!

Looking ahead….

Let’s see what happened today…..I walked and read a little this morning and then again a bit after supper, nothing major, I’m around 7200 steps and that’s plenty for a DOR. :P

I also made jello, made homemade bread, baked delicious blueberry muffins and watched the movie Patch Adams with the kids. I couldn’t believe how much I’d forgotten about that movie, but I knew the kids would like it, especially L, she seemed pretty into it.

Whole Wheat Blueberry Muffins Recipe

Whole Wheat Blueberry Muffins Recipe

Whole wheat flour gives nutritious flair to these yummy muffins packed with juicy blueberries. Fresh from the oven, they’ll warm you up on cold, winter days. —Sheila Siem, Calumet, Michigan
TOTAL TIME: Prep: 15 min. Bake: 20 min. YIELD:18 servings

Ingredients

  • 1-1/2 cups all-purpose flour
  • 1 cup whole wheat flour
  • 1/2 cup sugar
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground nutmeg (I subbed in 1/2 t. cinnamon instead)
  • 2 eggs
  • 1 cup buttermilk
  • 1/2 cup canola oil
  • 2 cups fresh or frozen blueberries

Directions

  • 1. In a large bowl, combine the flours, sugar, baking powder, baking soda, salt and nutmeg. In another bowl, beat the eggs, buttermilk and oil. Stir into dry ingredients just until moistened. Fold in blueberries.
  • 2. Fill greased or paper-lined muffin cups three-fourths full. Bake at 375° for 18-20 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pans to wire racks. Serve warm. Yield: 1-1/2 dozen.
Editor’s Note: If using frozen blueberries, use without thawing to avoid discoloring the batter.

Nutritional Facts

1 each equals 158 calories, 7 g fat (1 g saturated fat), 24 mg cholesterol, 167 mg sodium, 21 g carbohydrate, 1 g fiber, 3 g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.

Guilt Free Saturday!

Good evening! I slept until 6:15 this morning. Then I couldn’t decide if I should work out or not. So I did interval running on the treadmill for 2 miles after breakfast. Later in the morning hubby and I went to the gym so he could take measurements for some new benches we need built. Then it was home for lunch before the movie.

We met C at the movie since she spent the night at a friend’s house. They went to see Cinderella while L and I saw Insurgent. Good movie, but I think this may be the end of them and it doesn’t seem like they’ll make a 3rd, but you never know. I did have a few bites of L’s cotton candy at the theater and then we all stopped for some ice cream on the way home. I contained myself and just got the single scoop of Almond Joy, it was delicious!

I did walk for a bit and read when we got home, my back was sore for sitting for over 2 hours! I just needed to move, and call me a wimp, but it’s still just too chilly outside.

Brats and homemade fries are cooking for supper and I need to meal plan for the upcoming week. I know it will involve chicken and tilapia since we have a bunch in the freezer.

Oh, I’ve also failed to mention that it has now been 21 days of no popcorn, nuts or cereal binges! :)