Skating today!

When I got home from work yesterday the girls had their chores done so I quickly at lunch and we headed out to watch “Home”. It was an okay movie, nothing great, but it was a nice treat for the girls to get to go out with mom.

Today the girls and friends are going roller skating while I’m at work.

I held my food together pretty well yesterday and got in a lot of activity and woke up ready for the gym!

Tuesday’s WOD:
A) EMOM x12:
min 1-3: strict pull-ups, 3-6 reps
min 4-6: kipping pull-ups, 5-15 reps
min 7-9: strict HSPU, 3-6 reps
min 10-12: kipping HSPU, 5-15 reps

B) 15 min AMRAP:
10 alt’g DB snatch, 50/30lb
15 target burpees, 6″
20 box jumps, 24/20″

Notes:
– scale strict Pull-ups to banded Pull-ups or ring row, kipping Pull-ups to hollow/arch swings from bar at 8-10 reps
– scale strict HSPU to wall walk + 10 sec HS hold, kipping HSPU to 10 DB Push Press (neutral grip)
– legit 6″ jump for target burpees, use rings or rig to find the right height.

I did all of workout A modified. I am proud that I got REALLY close to the wall on wall walks today! It was scary and exciting at the same time! LOL  Workout B I did a 15# DB and step ups since my quads were shot from burpees and I did not want to cut my shin open on the box edge.

I’m going to walk and read in a bit and then get showered up. I finished my book last night and I’m happy to start a new one. That’s what I know, enjoy your day!

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28 days!

I made it 28 days before I succumbed to eating a boatload of nuts and cereal yesterday afternoon. Blerg…..it was not easy to get to sleep with all those carbs in my belly. Here’s to a new day. 🙂

Monday’s WOD:

A) EMOM x8: 3 back squats @75-80%1RM – 105#

B1) 10 alt’g step-ups, wtd if possible, thigh parallel w/ground, no higher, rest 1 min – held 35# KB
B2) Romanian Deadlift (RDL), 6-8 @3030, 3 sets, rest 1 min – did 65# – 3 sets

C) For time, 21-15-9: (7min cut off)
wall balls – 14#
deadlifts, 205/135, 185/125, 155/105
double unders (63-45-29 singles) – singles  6:11 was my time

Notes: You’re going to alternate between B1 & B2. Minimize push off of bottom leg during step-ups, hold DB/KB if possible.
This is our first taste of tempo work.The first number is eccentric, the second number is the time spent in the bottom position, the third number is the concentric, and the fourth number is the top of the lift. Since we’ll start the RDLs from the waist, 3030 means 3 seconds to lower the weight, 0 second pause at the end (bottom), 3 seconds to raise the weight, 0 second pause at the start (top). Keep load light if needed.
Here is a video of how to perform an RDL (also read the execution). Keys are to keep a flat back and slight bend in knees.
http://www.catalystathletics.com/exerc…/…/Romanian-Deadlift/

When I got home I ran 1 mile on the treadmill which was torture since my quads were used a lot this morning. I just wanted to up my step count for the day since I’ll be sitting in a movie this afternoon. Well, that’s if the girls get their list of chores done before I get home. 😛

I work 8:45-1 today, hoping to go to the movie and then a walk tonight.

Enjoy your day!

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. 😛 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. 😛

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!