Sunday, March 13, 2016

Weekly Workouts - 3.7.16

This week's workouts - my second week of Crossfit in the books and I know I am getting stronger! 

Monday:
Metcon (Time)
WOD: 10,9,8,7,6,5,4,3,2,1
Thrusters - (95/65) - I used the 45 pound bar
Strict Pull-Ups - I used two bands

After Party: 3 Rounds
10 Deadbugs
15 Supermans
Tuesday:

Walked 4 miles in the rain

Wednesday:

Metcon (Time)
15 ring dips (with band)
30 toes to bar (knees to elbows)
45 wallballs (14 pounds)
60 alt lunge jumps
75 abmats
90 calorie row

Conditioning:
10 minutes of EMOTM of sled push sprints


 This was quite the workout!  

Thursday:

100 modified pushups
100 sit ups

Friday:
Metcon (Time)
Teams of 2 (shared with partner)
100 anchored sit-ups
80 walking lunges (45/30) I used 18 pound kettlebells
60 bent over rows (45/30) I used 15 lb. dumbbells
40 deficit push-ups
20 GTO (45/30) I used 15 lb. dumbbells

*E3MOTM each partner must complete 1 rope climb.  The workout starts with each partner doing a rope climb.  *I did the modified version of a rope climb.
Saturday:

Workout #1:
3 minute AMRAP (partner)
20 partner sit ups with 14 pound medicine ball
20 push ups 
After done 1 minute of partner sled pushes sprinting
Rest 1 minute

3 minute AMRAP (Partner)
Medball slams (14 pounds)
Medball buprees passing to partner
After done 1 minute of parnter sled pushes sprinting
Rest 1 minute

3 minute AMRAP (partner)
Medball partner Russian twist (with 14 pound ball)
Another medball exercise that I can't remember!
After done 1 minute of parnter sled pushes sprinting

Rest 1 minute

Workout #2: (partner)

12 Minute AMRAP
20 ring rows (split with partner)
20 ab mats (Split with partner)
20 squats sychronized with partner
100 m run
*Increase run by 100 m after every round.

Workout #3:
2 rounds of:
1000 m row (split with partner
30 toes to bar (split with partner)

*So the super duper exciting thing about this was that I have never done a toes to bar only knees to elbows and my friend encouraged me and I did 15 toes to bar on my last round!!!!











Sunday, March 6, 2016

This week's menu plan - 3.6.16




Breakfast ideas:

Paleo sausage egg mc"muffin"

Bacon and eggs and peppers



My fried potatoes, sausage and eggs skillet (It is basically Pioneer Woman's Breakfast Burritos without the cheese and without the tortillas)

Against All Grain Waffles


Lunch:

Mark's Daily Apple 2 minute Salad 
*In Mason jars



Leftovers

Supper:

Pork roast nachos

Hamburgers and hot dogs (from the grill), olive oil chips and spinach salad

Cajun chicken thighs, homemade baked fries and roasted broccoli



Hamburger soup with venison roast


Leftover Day

Gluten Free Pizza night

Breakfast for dinner

 

Saturday, March 5, 2016

Weekly Workouts - 2.29.16 - the one where I start Crossfit

This week I crossed over from doing bootcamp to doing the Crossfit WODs.    There is always a warm-up and then there is the WOD (workout of the day) and sometimes there is also conditioning after.  I love doing the bootcamp but I wanted to start the WODs to learn some different skills.



Here is what my workouts this week looked like.


Monday:

15 min E3MOTM (Every 3 minutes on the 3rd Minute)
5 clean and jerks (135/95) - I did the bar and just did cleans
10 toes to bar - I did knees to elbows
20 wallballs (20/14) - I did a 10 pound ball

After party: 3 rounds
10 dead bugs
1:00 single leg hip bridges (:30 each side) - these are so tough!


 *For some reason I didn't pay attention to the clock and I just completed 5 rounds in 17 minutes instead of the 15 minutes that I should have stopped at.  But I scaled the workout since this was my first one.

Tuesday:

Rest Day

Wednesday:

Metcon (For Time)
1000m row
50 abmats
40 box jumps (20) (step-ups Rxd)
30 pull-ups
20 gamer push-ups
10 burpee box overs (20)

*I did this one in 14:28 but I scaled it - I did modified push-ups.  I did pull ups with a band.  I did step-ups on the box jumps and step overs on the burpee box overs.

Thursday:

I started a little 30 day challenge in the paleo group that I do on FB.   I'm doing 100 push ups on my non-Crossfit days in March.  My friend suggested I add 100 sit ups too so I'm doing those too.

100 modified push-ups (I did a few regular push-ups and a few gamer push-ups too)
100 Sit ups

Friday:

16 min AMRAP
Teams of 2
32 alt sit-ups (14 pound medicine ball)
24 alt wallballs (14 pound medicine ball)
16 alt toes to bar *I did knees to elbows
8 alt burpees (2 at a time then switch - we jumped over our partner after every burpee)
4 alt rope climbs *My husband can rope climb so I did 3 modified climbs to 1 of his actual climbs

Conditioning:
10 minutes of rowing
20 seconds of 70-80% effort
40 seconds of slower every minute

*I did this one with my husband!   We completed two full rounds and got to the burpees on  our third round.  I'm sure I slowed him down but it was fun working out with him.

Saturday:

4 mile walk with my friend

100 push ups (modified with a few gamer push-ups thrown in)
100 sit ups

Crossfit mixes up your workouts so you never get bored.  Its kind of fun waking up on your workout day to check to see what the WOD will be for that day!

How are your workouts going?

Saturday, February 27, 2016

Weekly Workouts - 2.22.16

This week's workouts - I still need to work a lot on my upper body strength.  It is definitely my weakness.  It is getting better but I still have a ways to go.   

Monday:

Warm up

3 rounds - 2 minutes each; 1 minute rest between rounds:
Rowing
Burpee Broad Jumps
Jump rope

10 minute AMRAP
10 Jumping lunges (each leg)
10 Ab work (I can't remember the name of it but you crunch up and touch the heels of your feet - one side at a time so more obliques work) (Each side)
10 Mountain Climbers (each leg)

Stretching

*This was more of a cardio workout which I don't love but I was definitely sweating by the end.

Tuesday:

Walking 4 miles

Wednesday:

Tabada Workout (20 seconds on 10 second rest)  8 times for each
1.  Air Squats
Then 1 minute rest after the 8 rounds
2 minutes of forward/backward run
1 minute rest

2.  STO (Shoulders to overhead) Dumbbell press
1 minute rest
2 minutes of step ups
1 minute rest

3.  Russian Twists
1 minute rests
2 minutes of forward/backward run
1 minute rest

4.  Push ups
1 minute rest
2 minutes of step ups
1 minute rest

Then we did a 10 minute partner AMRAP
6 bear crawls (1 was there and back) - each partner did 3
30 Ab mats - each partner did 30

Thursday:

Rest day

Friday:

1.  Walked 3 miles with a friend

2.  Crossfit Bootcamp workout:
8 minute AMRAP
10 Medicine Ball Cleans
10 Medicine Ball Slams
10 Medicine Ball Toe Touch

8 minute AMRAP
10 Dumbbell shoulder raises
10 Dumbbell curls while doing lunges
10 Dumbbell tricep kickbacks

40 seconds on; 20 second rest for 3 rounds
Bar hang

L sits
Side shuffles

6 minute AMRAP
10 ring rows
10 jumping squats
10 hallow rocks

Saturday:

4 mile walk with friend
100 girl push-ups

What workouts did you do this week?

Monday, February 22, 2016

Weekly Menu Plan - paleo - 2.22.16




Breakfast ideas:

Paleo sausage egg mc"muffin"

Bacon and eggs and peppers


My fried potatoes, sausage and eggs skillet (It is basically Pioneer Woman's Breakfast Burritos without the cheese and without the tortillas)

Paleo Pumpkin Waffles

Lunch:

Mark's Daily Apple 2 minute Salad



Lunch is honestly just mostly leftovers from supper or we have meat or chicken and then a green smoothie or salad and fruit. 


Supper:

Hamburgers and hot dogs (from the grill), olive oil chips and spinach salad

Sticky chicken, and steamed veggies

Sloppy Joes over baked sweet potatoes and spinach salad

Asian ground beef and broccoli slaw lettuce cups 

Sweet Potato Buffalo Chicken Casserole

Eating out

Leftover Day




Saturday, February 20, 2016

Weekly Workouts - 2.15.16

I want to start keeping my workouts here and looking back and making notes so I can see what I have done and what I need to work on so here is this week's weekly workouts post.  On Monday, Wednesday, Friday and Saturday I go to a Crossfit gym that has a bootcamp class.  It is an hour class and has lots of Crossfit moves but without the heavier weights.  I LOVE it.  I did not think that I would but I do.  I've been doing it for 7 weeks.  I can't even believe it.  The best thing about it is that it pushes me way more than I would probably push myself.  On my off days I try to get in a 4 mile walk with my friend because - sanity and sunshine.

Here was this week's workouts.


Monday 
I had a bad headache and had to quit.  Its the first workout I've missed there in 7 weeks:(


Tuesday
I found out I had a sinus/ear infection and started taking meds to feel better!


Wednesday (feeling better!)


3 rounds of 1 minute each, 1 minute rest between each set:
1.  Box step ups and box dips (1 minute box step ups, 1 minute box dips and so on)
2.  Stairs (walk up and down the stairs) and row machine
3.  Air bike and plank
4.  Wall sits and strict dumbbell press
5.  Burpees weight step up and weighted rows

Thursday:
Walked 4 miles

  
 Friday:

20 min. AMRAP (partner):
400m run (run together)
100 squats (split up)
400m run (run together)
100 ab mats (Split up)
400m run (run together)
100 push ups (Split up)

*We did 1600m run (1 mile) and I got 60 squats, 50 ab mats, 50 push ups in 20 minutes and my partner got the same.

5 minute AMRAP:
Sled pushes with partner

*I struggled with this one!

After Party:
50 seconds on for each, 10 second transition 3 rounds
Side Plank
V-ups
Side Plank
Rest

*I struggle with side planks but I did better with these.

Saturday:

Workout 1:
12 minute (partner - I did half, my partner did half)
1500 meter row
30 pike push ups
30 ring rows
ME burpees (max effort burpees for the remainder of the time)

Workout 2:
12 minute AMRAP
40 seconds on, 20 second rest or transition
Dumbbell Rows
AB mats
Squats
Push ups

Workout 3:
12 minute AMRAP (partner - do all 50/50 except run 200m together)
10 sled pushes
20 Knees to Elbows
30 walking lunges
200 m run

*The sled pushes are always tough for me especially when I have to do things afterward.  But I am getting much better at Knees to Elbows - as in I couldn't really do them at all before.


I think its easy to get discouraged and tough to see progress when you see yourself every single day.  So here is a side by side the first picture is taken early January before I started the bootcamp and the second the picture was taken yesterday.  Not a huge difference but I can see a change.



Its a work in progress and I'm just trying to keep on keeping on.


Fitness-wise I think I have found something I really love and that seems to challenge me in a good way.  I have really liked some other things I've done too but this just seems to be what is working for me now.

What are you all doing for your workouts?  How's it going?


Sunday, January 10, 2016

We got a Puppy!

My sister took a little road trip with me to pick up our sweet Pudge - a female Corgi and we are all in love and learning what it takes to take care of a puppy.  The kids are doing pretty great.  We pretty much love her and can't wait to see her grow.  She is a Corgi.  We call her Pudge or Pudgy Pie.  She's a doll!!!  The kids were pretty shocked to see get her.







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