Hey everyone!
So I'm having to do a short very non bouncy workout today because I'm having some issues with my biopsy site healing properly. As in, it's still actively bleeding on and off. Annoying. I contemplated not working out at all, but the fact of the matter is, blood is plumbing. It is what carries all of the restorative and healing materials to the injury site. Having those materials get to the site a bit quicker for 25 minutes will hopefully help the process along and not disturb the clot too badly.
Here's today's workout:
You Push Me Workout
On The Floor Abs Challenge (Revisited from yesterday)
In other news, I got a voicemail from a friend this morning which made me teary eyed. She and I have had our differences because she has a difficult time making healthy choices sometimes, and it's hard for me to watch someone spiral. It's the whole control freak thing. I can't take it! Anyway, I'm going to call her this evening and see how she is doing since she has reached out multiple times and is very supportive of me during this (very) stressful time.
MKBBF has school all day, so I took the opportunity to hang out with MKBDad. He made an alkaline breakfast of bay scallops, red capsicum and onion egg white scramble, and fresh organic blueberries, and then we looked at real estate and cars online for a while. Was a lovely way to spend the morning/early afternoon.
Anyway, I hope everyone is having a great day and is surrounded by as many loving and supportive people as I am. If you're not, I'm shooting messages up to The Big Guy for you, and if you are, I hope you take the opportunity to be appreciative :).
ROCK!
Sunday, February 27, 2011
Saturday, February 26, 2011
Pitiful blogging week!
Hey everyone!
Sorry for being MIA for the last few days, life has thrown me kind of a huge curveball. I'll just say I have a very small highly localized cluster of abnormally dividing cells. The doctor said in 90% of cases it's totally reversable and the immune system squashes it. But I'm not messing around with it. I'm going to kill it mother fucking DEAD. So I'm having to really turn my life on it's head by sleeping A LOT. RELAXING. And last but certainly not least, super alkalizing my diet and upping my intake of anti-oxidants. Abnormally dividing cells can't survive in a pH above 8, so the goal is to eat foods that have a net alkaline effect on the blood and cut those which have a net acidic effect.
Basically, I am having to go to an end point on the continuum of healthy eating and cut out all of my favorite treats. Things that are alkaline are raw fruits and veggies, some cooked fruits and veggies, coconut milk and oil, flax seed and flaxseed oil, and almonds. Meats, any other high fat food (nuts/oils) besides the ones I just listed, fish, and COFFEE all cause the blood to be more acidic. Egg whites and shellfish are the least acid causing sources of protein so I'll have my three egg whites every day, and maybe a few scallops or shrimp here and there.
The thing that sucks the most is the coffee and the lack of bananas. Switching from yummy flavorful organic super dark roast black coffee to plain GREEN TEA is just not okay. I have to use three tea bags and let them steep for 5 minutes to make it taste like anything at all! BLECH. But it's full of anti-oxidants so I'll be choking that down once a day indefinitely. Bananas are indeed a fruit I'd eat raw and they are alkalizing, but they are also SUPER high on the glycemic index scale. Seems like it'd be a net of zero by contributing a good thing to the blood alkalinity, but giving the bad cells the sugar they feed on. So I'm skipping them for now.
Okay, so onto the workouts I've been doing. I got the news Wednesday, and had already done my workout, but I spent the better part of the day off and on sobbing.
Thursday I woke up and EVERYTHING hurt. Especially my head. And knees. And chest. And stomach. And eyes. Okay, so everything especially hurt hah. That is what acute stress will do. MKBBF ordered me to relax and drink some tea and take the day off from exercise since I had pretty clearly already put my body through the ringer. I obliged, guiltily.
The thing is, the guilt of not working out did not outweigh the potential injury I faced if I had half- assed it and done the exercises with poor form. Also, it was a good opportunity to allow my knees to right themselves. Going on Injured Reserve and being out for two weeks would have put a much greater damper on my training than allowing myself the rest day.
For the next couple of weeks I'm going to take it easy, and get back to the first workout strategy I used when I started to get in really good shape and see excellent results.
Short. SUPER Intense. Interval. Workouts. Did I mention short? They're short.
Here's what I did yesterday:
Survivor Workout
20 rounds of 10 seconds rest 20 seconds maximum effort jump roping.
Total time: 25 minutes
Survivor Workout Score:
Backward Lunge and Kick Up
L) 27/25
R) 25/25
1 Arm Press Up
11/12
2 Kick Ups and Breakdance Push Up
7/7
Pike Jump and Squat Jump
9/9
One Leg Squat and Jump Tuck Max Reps in 5 minutes:
40
Today I did:
10 rounds of 10 seconds rest 20 seconds max effort jump roping
On The Floor Abs Challenge
10 rounds of 10 seconds rest 20 seconds max effort jump roping
20 In Outs, 20 Squats, 20 Lunge Pulses (each leg) x5 rounds for time.
Scores:
On the Floor Abs Challenge: 8 sets - 160 mountain climbers 160 leg raise to toe touch
Time Challenge: 8:24
Total Workout Time: 26:24
Okay, hope you guys are all doing well, I'll be back on the daily wagon tomorrow.
ROCK!
Sorry for being MIA for the last few days, life has thrown me kind of a huge curveball. I'll just say I have a very small highly localized cluster of abnormally dividing cells. The doctor said in 90% of cases it's totally reversable and the immune system squashes it. But I'm not messing around with it. I'm going to kill it mother fucking DEAD. So I'm having to really turn my life on it's head by sleeping A LOT. RELAXING. And last but certainly not least, super alkalizing my diet and upping my intake of anti-oxidants. Abnormally dividing cells can't survive in a pH above 8, so the goal is to eat foods that have a net alkaline effect on the blood and cut those which have a net acidic effect.
Basically, I am having to go to an end point on the continuum of healthy eating and cut out all of my favorite treats. Things that are alkaline are raw fruits and veggies, some cooked fruits and veggies, coconut milk and oil, flax seed and flaxseed oil, and almonds. Meats, any other high fat food (nuts/oils) besides the ones I just listed, fish, and COFFEE all cause the blood to be more acidic. Egg whites and shellfish are the least acid causing sources of protein so I'll have my three egg whites every day, and maybe a few scallops or shrimp here and there.
The thing that sucks the most is the coffee and the lack of bananas. Switching from yummy flavorful organic super dark roast black coffee to plain GREEN TEA is just not okay. I have to use three tea bags and let them steep for 5 minutes to make it taste like anything at all! BLECH. But it's full of anti-oxidants so I'll be choking that down once a day indefinitely. Bananas are indeed a fruit I'd eat raw and they are alkalizing, but they are also SUPER high on the glycemic index scale. Seems like it'd be a net of zero by contributing a good thing to the blood alkalinity, but giving the bad cells the sugar they feed on. So I'm skipping them for now.
Okay, so onto the workouts I've been doing. I got the news Wednesday, and had already done my workout, but I spent the better part of the day off and on sobbing.
Thursday I woke up and EVERYTHING hurt. Especially my head. And knees. And chest. And stomach. And eyes. Okay, so everything especially hurt hah. That is what acute stress will do. MKBBF ordered me to relax and drink some tea and take the day off from exercise since I had pretty clearly already put my body through the ringer. I obliged, guiltily.
The thing is, the guilt of not working out did not outweigh the potential injury I faced if I had half- assed it and done the exercises with poor form. Also, it was a good opportunity to allow my knees to right themselves. Going on Injured Reserve and being out for two weeks would have put a much greater damper on my training than allowing myself the rest day.
For the next couple of weeks I'm going to take it easy, and get back to the first workout strategy I used when I started to get in really good shape and see excellent results.
Short. SUPER Intense. Interval. Workouts. Did I mention short? They're short.
Here's what I did yesterday:
Survivor Workout
20 rounds of 10 seconds rest 20 seconds maximum effort jump roping.
Total time: 25 minutes
Survivor Workout Score:
Backward Lunge and Kick Up
L) 27/25
R) 25/25
1 Arm Press Up
11/12
2 Kick Ups and Breakdance Push Up
7/7
Pike Jump and Squat Jump
9/9
One Leg Squat and Jump Tuck Max Reps in 5 minutes:
40
Today I did:
10 rounds of 10 seconds rest 20 seconds max effort jump roping
On The Floor Abs Challenge
10 rounds of 10 seconds rest 20 seconds max effort jump roping
20 In Outs, 20 Squats, 20 Lunge Pulses (each leg) x5 rounds for time.
Scores:
On the Floor Abs Challenge: 8 sets - 160 mountain climbers 160 leg raise to toe touch
Time Challenge: 8:24
Total Workout Time: 26:24
Okay, hope you guys are all doing well, I'll be back on the daily wagon tomorrow.
ROCK!
Wednesday, February 23, 2011
Work it out Wednesday
Hey everybody!
Woke up this morning stoked on yesterday's victory and ready to push it for an intense workout.
My Scores:
Quantum of Sweat Workout (old scores in parentheses)
1 leg skipping L - 49/34 (39/26)
Roll Over Commando Push Up - 8/9 (7/8)
1 leg skipping R - 55/41 (39/34)
Low Rope Jack - 26/26 (23/25)
Reverse Push Up and Kick Up - 16/16 (17/16)
Low Rope Jack - 27/28 (21/25)
Reverse Push Up and Kick Up - 16/14 (15/12)
No Fear Exercise Challenge Score:
46
Then I did 8 minute abs.
Then MKBBF and I headed to J. Christopher's for some omelette action :).
I have a biochem test that gets out at 4:30 so I'll be doing one workout and cramming for that beast.
Workout of the Day:
Quantum of Sweat Workout
No Fear Exercise Challenge
Ab Annihilator
Also, I am on day 16 of being totally sugar free (of natural sweeteners no honey no maple syrup etc. - still eat all the fresh organic fruit and veggies I want) and table salt free. By that I mean I haven't added salt to food for cooking or after it's been prepared as a seasoning - for over two weeks! This may not seem like a big deal, but I'm from Texas, remember that.
I started to realize I was plateauing in my efforts to clean up my diet, and was missing two HUGE parts - natural sugar is STILL sugar, and salt which everyone knows will kill you where you stand. Then about a week into the sugar free thing I realized I was cracking out on raisins because they were filling that sweet void. So I cut them out too. No big deal, I just stopped buying them. Now I'm on day 8 of being dried fruit free as well. Pretty awesome.
I'm not sure I can say I have tons more energy like I could when I cut out the grains and dairy, but maybe my body hasn't acclimated yet. Either way, I'm not MORE tired, and I'm doing myself a great service in the long run, so I'm going to stick with it.
Also, I've noticed I'm much more able to taste the natural and subtle nuances of food when I'm not blanketing it with salt. Real Food. All by itself. Tastes GOOD! Who knew?!
ROCK!
*******UPDATE*******
My biochem test screamed for mercy. I destroyed it anyway.
:D
Woke up this morning stoked on yesterday's victory and ready to push it for an intense workout.
My Scores:
Quantum of Sweat Workout (old scores in parentheses)
1 leg skipping L - 49/34 (39/26)
Roll Over Commando Push Up - 8/9 (7/8)
1 leg skipping R - 55/41 (39/34)
Low Rope Jack - 26/26 (23/25)
Reverse Push Up and Kick Up - 16/16 (17/16)
Low Rope Jack - 27/28 (21/25)
Reverse Push Up and Kick Up - 16/14 (15/12)
No Fear Exercise Challenge Score:
46
Then I did 8 minute abs.
Then MKBBF and I headed to J. Christopher's for some omelette action :).
I have a biochem test that gets out at 4:30 so I'll be doing one workout and cramming for that beast.
Workout of the Day:
Quantum of Sweat Workout
No Fear Exercise Challenge
Ab Annihilator
Also, I am on day 16 of being totally sugar free (of natural sweeteners no honey no maple syrup etc. - still eat all the fresh organic fruit and veggies I want) and table salt free. By that I mean I haven't added salt to food for cooking or after it's been prepared as a seasoning - for over two weeks! This may not seem like a big deal, but I'm from Texas, remember that.
I started to realize I was plateauing in my efforts to clean up my diet, and was missing two HUGE parts - natural sugar is STILL sugar, and salt which everyone knows will kill you where you stand. Then about a week into the sugar free thing I realized I was cracking out on raisins because they were filling that sweet void. So I cut them out too. No big deal, I just stopped buying them. Now I'm on day 8 of being dried fruit free as well. Pretty awesome.
I'm not sure I can say I have tons more energy like I could when I cut out the grains and dairy, but maybe my body hasn't acclimated yet. Either way, I'm not MORE tired, and I'm doing myself a great service in the long run, so I'm going to stick with it.
Also, I've noticed I'm much more able to taste the natural and subtle nuances of food when I'm not blanketing it with salt. Real Food. All by itself. Tastes GOOD! Who knew?!
ROCK!
*******UPDATE*******
My biochem test screamed for mercy. I destroyed it anyway.
:D
Tuesday, February 22, 2011
Goal AchievemenTuesday!
Hey everybody!
I am writing this a bit late in the day because I was hoping I'd get to make this announcement in the main body of the post instead of in the update section. I attempted Angie today.
Let me back up a second for those of you who don't know what Angie is. It's a CrossFit Benchmark workout which involves completing the following exercises in unbroken sets for time. That means you can't move on to the next exercise until you are done with all 100 reps of the one you're in the middle of.
100 pull ups
100 push ups
100 squats
100 sit ups (not crunches)
For time.
This is my second attempt to do this workout. Theoretically I could've opted out and used a band or something for the pull ups the first time, but I chose to do them unmodified and couldn't finish. I did 73 pull ups and by that point my hands had ripped open and my grip was shot. So I moved on. I finished all the other reps of each workout unmodified (ie strict military push ups etc, below parallel squats etc.), and my total time was 38:57. That was back in August or September I believe.
Today? I. FINISHED. ANGIE.
Time: 25:52
So, I finished the workout which before I left incomplete AND shaved THIRTEEN minutes off my time. I can honestly say I owe the ability to do all of this to high intensity interval and Tabata training. No other method I have run across gives the same dual effect of increasing not only explosive power, but also endurance.
Then I did 10 minutes of random stuff to keep my heart rate up:
1 minute Straight Arm Plank Leg Raises (so you're in push up ready position and you flex your butt and lift one straight leg up behind you - put it back down - switch legs - etc)
1 minute shadow roping
1 minute Swimmers
1 minute shadow roping
1 minute Plank Hold
x2 rounds
Then 8 minute abs
Workout of the Day - Redux:
Angie - 100 each pull ups, push ups, squats, sit ups
10 minutes of random intervals and jumping
8 minute abs
Total Time: ~44 minutes.
In other news, I woke up to kisses from MKBBF clad in white button down, torn RedSox hat and well fitting blue jeans. Favorite.
Then we had cereal. MKBBF decided that flaxseeds, banana, and coconut milk sounded like they would make an awesome breakfast. And he was SO right.
MKBBFruit Flaxseed Cereal (all ingredients organic)
3 Tbsp Large Brown Flaxseeds
1/4 Cup Pecans (you can toast these in a skillet for a minute or two or eat raw)
1/2 Cup Blueberries - I used frozen and thawed them - keep the juice
1 Banana (chopped)
1/2 Granny Smith Apple (chopped)
1/3 Cup Coconut Milk (add more if you like it more liquidy - this is a matter of personal preference)
Once we ate breakfast MKBBF had to scram to the clinic at school which meant him changing clothes into more formal attire. He emerged from the closet wearing a black button down, black suit trousers, a blue and red paisley tie and . . . a Levi's denim jacket. I always think the best fashion statements say "Screw you" (as opposed to "I'm desperate for your approval"), and his outfit today was no exception. *swoon*
Alright now I have to go study gluconeogenesis, glycogenesis, and glycogenolysis. I affectionately refer to them as the 3 G's. I have a test tomorrow on them, so I need to get cracking.
ROCK!
I am writing this a bit late in the day because I was hoping I'd get to make this announcement in the main body of the post instead of in the update section. I attempted Angie today.
Let me back up a second for those of you who don't know what Angie is. It's a CrossFit Benchmark workout which involves completing the following exercises in unbroken sets for time. That means you can't move on to the next exercise until you are done with all 100 reps of the one you're in the middle of.
100 pull ups
100 push ups
100 squats
100 sit ups (not crunches)
For time.
This is my second attempt to do this workout. Theoretically I could've opted out and used a band or something for the pull ups the first time, but I chose to do them unmodified and couldn't finish. I did 73 pull ups and by that point my hands had ripped open and my grip was shot. So I moved on. I finished all the other reps of each workout unmodified (ie strict military push ups etc, below parallel squats etc.), and my total time was 38:57. That was back in August or September I believe.
Today? I. FINISHED. ANGIE.
Time: 25:52
So, I finished the workout which before I left incomplete AND shaved THIRTEEN minutes off my time. I can honestly say I owe the ability to do all of this to high intensity interval and Tabata training. No other method I have run across gives the same dual effect of increasing not only explosive power, but also endurance.
Then I did 10 minutes of random stuff to keep my heart rate up:
1 minute Straight Arm Plank Leg Raises (so you're in push up ready position and you flex your butt and lift one straight leg up behind you - put it back down - switch legs - etc)
1 minute shadow roping
1 minute Swimmers
1 minute shadow roping
1 minute Plank Hold
x2 rounds
Then 8 minute abs
Workout of the Day - Redux:
Angie - 100 each pull ups, push ups, squats, sit ups
10 minutes of random intervals and jumping
8 minute abs
Total Time: ~44 minutes.
In other news, I woke up to kisses from MKBBF clad in white button down, torn RedSox hat and well fitting blue jeans. Favorite.
Then we had cereal. MKBBF decided that flaxseeds, banana, and coconut milk sounded like they would make an awesome breakfast. And he was SO right.
MKBBFruit Flaxseed Cereal (all ingredients organic)
3 Tbsp Large Brown Flaxseeds
1/4 Cup Pecans (you can toast these in a skillet for a minute or two or eat raw)
1/2 Cup Blueberries - I used frozen and thawed them - keep the juice
1 Banana (chopped)
1/2 Granny Smith Apple (chopped)
1/3 Cup Coconut Milk (add more if you like it more liquidy - this is a matter of personal preference)
Once we ate breakfast MKBBF had to scram to the clinic at school which meant him changing clothes into more formal attire. He emerged from the closet wearing a black button down, black suit trousers, a blue and red paisley tie and . . . a Levi's denim jacket. I always think the best fashion statements say "Screw you" (as opposed to "I'm desperate for your approval"), and his outfit today was no exception. *swoon*
Alright now I have to go study gluconeogenesis, glycogenesis, and glycogenolysis. I affectionately refer to them as the 3 G's. I have a test tomorrow on them, so I need to get cracking.
ROCK!
Monday, February 21, 2011
Start the week right!
Hey everybody!
I know I'm getting this post up wicked late, but I wanted to post the workout of the day before I head off to Biochem.
I didn't post yesterday because I took a rest day. Yes, a 100% rest day. My knees have been feeling a bit shot, and in addition to that I was just feeling super run down. I was awake for maybe 8 hours and asleep for all others. When I woke up after 12 hours of sleep wanting to eat a banana and then pass right back out, I figured it was my body's way of telling me to SLOW DOWN for the day. So I did.
Today I feel much better - restored, if you will. I'll be doing this workout after I get home from school. Without further ado - today's workout :).
Also, at some point I'm going to post a couple of videos of the exercises I made up, because I know reading it in text and understanding wtf is going on is frequently difficult.
Workout of the Day:
Give Me A Reason Workout
1 min jumping jacks
1 min scissors
x5 rounds
I'm Crazy But You Like It Exercise Challenge
1 min jumping jacks
1 min wide leg jumps
x5 rounds
8 minute abs
ROCK!
*******UPDATE*******
Give Me A Reason Workout Scores:
Jump Lunge 40
Leg Raises 23
Jump Lunge 32
Santana Push Up and Leg Lift 12.5
Jump Lunge 27
Chin Ups 10 (strict not kipping - 7 overhand grip 3 underhand)
Jump Lunge 30
Seated Bicycle 63
Jump Lunge 30
One Leg Sasha Dead Lift (L) 10
Jump Lunge 31
One Leg Sasha Dead Lift (R) 9
Total Jump Lunges: 190
Jumping Jacks: 68/65/65/65/66
Crazy But You Like It Exercise Challenge Score: 64 (Zuzie Score: 61.5) YEAH
Jumping Jacks: 66/66/66/65/66
Total Jumping Jacks: 658
Feeling good guys, now I'm gonna go have a big ass salad. wahooWAH!
I know I'm getting this post up wicked late, but I wanted to post the workout of the day before I head off to Biochem.
I didn't post yesterday because I took a rest day. Yes, a 100% rest day. My knees have been feeling a bit shot, and in addition to that I was just feeling super run down. I was awake for maybe 8 hours and asleep for all others. When I woke up after 12 hours of sleep wanting to eat a banana and then pass right back out, I figured it was my body's way of telling me to SLOW DOWN for the day. So I did.
Today I feel much better - restored, if you will. I'll be doing this workout after I get home from school. Without further ado - today's workout :).
Also, at some point I'm going to post a couple of videos of the exercises I made up, because I know reading it in text and understanding wtf is going on is frequently difficult.
Workout of the Day:
Give Me A Reason Workout
1 min jumping jacks
1 min scissors
x5 rounds
I'm Crazy But You Like It Exercise Challenge
1 min jumping jacks
1 min wide leg jumps
x5 rounds
8 minute abs
ROCK!
*******UPDATE*******
Give Me A Reason Workout Scores:
Jump Lunge 40
Leg Raises 23
Jump Lunge 32
Santana Push Up and Leg Lift 12.5
Jump Lunge 27
Chin Ups 10 (strict not kipping - 7 overhand grip 3 underhand)
Jump Lunge 30
Seated Bicycle 63
Jump Lunge 30
One Leg Sasha Dead Lift (L) 10
Jump Lunge 31
One Leg Sasha Dead Lift (R) 9
Total Jump Lunges: 190
Jumping Jacks: 68/65/65/65/66
Crazy But You Like It Exercise Challenge Score: 64 (Zuzie Score: 61.5) YEAH
Jumping Jacks: 66/66/66/65/66
Total Jumping Jacks: 658
Feeling good guys, now I'm gonna go have a big ass salad. wahooWAH!
Saturday, February 19, 2011
Short Workout Saturday!
Hey everyone!
Last night MKBBF and I went to a shindig in Buckhead, which was a lot of fun. Saw a lot of my favorite characters from school, and there were LOTS of fresh fruits and veggies to be had scattered around. Pretty awesome to be able to snack like a normal person at a party instead of awkwardly saying "no" to everything knowing it will make me feel less than optimal later. Usually I have to eat before hand, so I'm not tempted to make unhealthy choices. Last night I ate a bowl of curried kale and a big handful of pecans before the event. Also, I'm really proud of myself and MKBBF because we are on day 50 of doing 2011 totally sober! I haven't really even had the urge to have an adult bevvie, but last night did feel a little odd without a glass of wine in hand, although my water bottle was a good enough substitute :).
Today's workout is going to be pretty short because MKBBF and I are going indoor rock climbing this evening. So excited to see exactly how functional the strength I've gained is :).
Workout of the Day:
Sumo Squat Step Up Exercise Challenge
(Optional 5 minute jumping - alternate 1 min shadow roping with 1 min wide leg jumping)
8 minute abs
(Optional 5 minute jumping - alternate 1 min shadow roping with 1 min wide leg jumping)
200 In Outs for time(start in push up position with straight arms - jump both feet in toward your hands and then back out to starting position - that's 1 rep - KEEP YOUR ABS TIGHT and don't let your hips/arse sag)
FYI, I'm not doing the jumping - just wanted to put that in there for those of you who want to keep your heart rate up a little longer and integrate some huffing and puffing :).
For now though I need to get on the ball with all of this. MKBBF is in school all day and is going to fall asleep in class if I don't get my workout done and take him some coffee.
ROCK!
*******UPDATE*******
Sumo Squat Step Up Exercise Challenge Time: 17:58 (Zuzie's time: 18:26) YEAH!
200 In Out Challenge Time: 6:16
Total workout time: 32:14
Now I'm going to go for that coffee :) and to Harry's to grocery shop.
Last night MKBBF and I went to a shindig in Buckhead, which was a lot of fun. Saw a lot of my favorite characters from school, and there were LOTS of fresh fruits and veggies to be had scattered around. Pretty awesome to be able to snack like a normal person at a party instead of awkwardly saying "no" to everything knowing it will make me feel less than optimal later. Usually I have to eat before hand, so I'm not tempted to make unhealthy choices. Last night I ate a bowl of curried kale and a big handful of pecans before the event. Also, I'm really proud of myself and MKBBF because we are on day 50 of doing 2011 totally sober! I haven't really even had the urge to have an adult bevvie, but last night did feel a little odd without a glass of wine in hand, although my water bottle was a good enough substitute :).
Today's workout is going to be pretty short because MKBBF and I are going indoor rock climbing this evening. So excited to see exactly how functional the strength I've gained is :).
Workout of the Day:
Sumo Squat Step Up Exercise Challenge
(Optional 5 minute jumping - alternate 1 min shadow roping with 1 min wide leg jumping)
8 minute abs
(Optional 5 minute jumping - alternate 1 min shadow roping with 1 min wide leg jumping)
200 In Outs for time(start in push up position with straight arms - jump both feet in toward your hands and then back out to starting position - that's 1 rep - KEEP YOUR ABS TIGHT and don't let your hips/arse sag)
FYI, I'm not doing the jumping - just wanted to put that in there for those of you who want to keep your heart rate up a little longer and integrate some huffing and puffing :).
For now though I need to get on the ball with all of this. MKBBF is in school all day and is going to fall asleep in class if I don't get my workout done and take him some coffee.
ROCK!
*******UPDATE*******
Sumo Squat Step Up Exercise Challenge Time: 17:58 (Zuzie's time: 18:26) YEAH!
200 In Out Challenge Time: 6:16
Total workout time: 32:14
Now I'm going to go for that coffee :) and to Harry's to grocery shop.
Friday, February 18, 2011
Friday is everyone else's Friday
Hey everyone!
Today I am going to take it easy-ish on the working out. My knees are doing a little more clicking and popping than I'm really okay with, and going on the IR would be a damper on my training.
Workout of the Day:
1) 500 Mountain climbers for time
2) 1 minute jack to mini straddle
1 minute jumping jack
for 5 minutes - so you'll do 3 intervals of jack to mini straddles and 2 intervals of jumping jacks - count these today. Again - moderate pace - you should be able to talk comfortably but not in complete sentences.
3) 8 min abs
-----cut here for 2 workouts-----
4) 500 swimmers for time
5) part 2 again
6) 8 minute buns
7) part 2 one more time
Anyhow, MKBBF took me to Meehans last night where I got a scrumptious grass fed beef burger with lettuce and tomato. YUM! I love our date nights :D.
This morning got some off news. So in order to get out of my funk, I took myself, MKBBF and MKBDad to J. Christophers for breakfast. Got an egg white omelette with chicken tomato and mushroomsand drank 3 cups of coffee. MMMmmmmm.
Anyway, hope everyone is getting jazzed for the weekend and today's work doesn't last longer than it has to :).
ROCK!
*******UPDATE*******
500 Mountain Climber Challenge Time: 6:27
Jumping Jack to Mini Straddle
1) 37/35/34
2) 41/36/36
3) 41/36/36
Total: 332
Jumping Jacks
1) 62/58
2) 59/58
3) 59/57
Total: 353
500 Swimmers Challenge: 3:02
Today I am going to take it easy-ish on the working out. My knees are doing a little more clicking and popping than I'm really okay with, and going on the IR would be a damper on my training.
Workout of the Day:
1) 500 Mountain climbers for time
2) 1 minute jack to mini straddle
1 minute jumping jack
for 5 minutes - so you'll do 3 intervals of jack to mini straddles and 2 intervals of jumping jacks - count these today. Again - moderate pace - you should be able to talk comfortably but not in complete sentences.
3) 8 min abs
-----cut here for 2 workouts-----
4) 500 swimmers for time
5) part 2 again
6) 8 minute buns
7) part 2 one more time
Anyhow, MKBBF took me to Meehans last night where I got a scrumptious grass fed beef burger with lettuce and tomato. YUM! I love our date nights :D.
This morning got some off news. So in order to get out of my funk, I took myself, MKBBF and MKBDad to J. Christophers for breakfast. Got an egg white omelette with chicken tomato and mushrooms
Anyway, hope everyone is getting jazzed for the weekend and today's work doesn't last longer than it has to :).
ROCK!
*******UPDATE*******
500 Mountain Climber Challenge Time: 6:27
Jumping Jack to Mini Straddle
1) 37/35/34
2) 41/36/36
3) 41/36/36
Total: 332
Jumping Jacks
1) 62/58
2) 59/58
3) 59/57
Total: 353
500 Swimmers Challenge: 3:02
Thursday, February 17, 2011
Thursday is my Friday
Hey everyone! First thing's first. It's MKBLittleBrother's Birthday today!!!!!! Happy 18th birthday Valdezie. I always wanted a younger sibling and you are everything I could have hoped and dreamed for and so much more. I hope you have a fantastic day and don't get slapped by any strippers on your inaugural trip into one of those sleezy places. Better yet, avoid them and save your money to buy . . . pretty much anything else :). I LOVE YOU!
PS - Holy hell. My little brother is legal. I think I just had a heart attack.
Anyway, Thursday is my Friday so I'm going to do two workouts today to amp up the momentum for the weekend. I have my teeny bikini's hanging up in my closet so every time I go to pick out clothes I get a little bit of motivation to workout. Today I'm having a bit of a hard time getting started, so I hung it up on the door where I can always see it. It's working - so after I finish this I'm going to hit it :).
Workout 1: Hot Warrior Workout
1 min jumping jacks
1 min shadow roping
5 rounds
8 minute abs
1 min jacks to mini straddle jump
1 min shadow roping
Workout 2:
10 100 lb dead lifts
10 pull-ups
10 Sasha Swings
x 5 rounds
As always we're racing the clock so time these!
Also, I think I'm going to bite the bullet and purchase the Dip Station Zuzana uses in her workouts. I have been using bar stools to do the exercises for 3 months now, and I think I'm ready to commit the hundred bucks and do the exercises exactly the way she does.
Oh, and the car dealer in Charleston we had arranged to pick up the Subaru Outback from? Sold the car out from under us. Sleezebag.
ROCK!
*******UPDATE*******
Workout 1: Hot Warrior Workout (old scores are in parentheses)
Lunge Forward & Backward and Sandbag lift - I used 25 lb bar for these (18 lb sandbag before)
L - 20/12/13 -45 total (18/14/14 -46 total)
R - 15/12/11 -38 total (14/11/11 -36 total)
Core Splits 19/20/20 -59 total (18/16/16 -50 total)
Dynamo Push-Up 16/14/14 -44 total (15/12/13 -40 total)
Sleeping Crab (I did these wrong the first time I did the workout - didn't realize you're supposed to lay all the way back down each rep)
L - 13/13/14 (Zuzana's score: 13/13/13)
R - 12/13/14 (Zuzana's score: 14/11/12)
Pretty proud of this improvement. I stayed right with my old number of reps for the Lunges and I used 7 more pounds of weight. I did 9 more reps of Core Splits, 4 more reps of Dynamo Push - Ups, and beat Zuzie in the Sleeping Crab Exercise. SWEET!
I wound up doing jumping jacks for both the first set of jumping intervals and the second - primarily because I forgot I had said I was going to do the jump mini straddles. OOPS!
I did write down my reps for today, because I haven't in awhile. The jumping is just supposed to be at moderate pace - not super intense - the point is just to keep the heart rate up and get a good sweat working :).
Round 1 - 66/66/65/66/66
Round 2 - 68/67/70/65/67
Total: 650 + 16. You can do the math - I'm not writing that number on my blog :).
For whatever reason I usually do more jacks in the second round. Maybe it's because those fast twitch fibres are activated from the first round. No idea.
Workout 2: MKB Deadlift Grip Challenge -
Time: 18:48
Can't believe I finished this one - after the end of the second round of deadlifts I almost tapped out - then switched mentality from racing to finishing the workout at an even tempo and minimizing rests even if just to do a single.
Hands and forearms: firebombed.
PS - Holy hell. My little brother is legal. I think I just had a heart attack.Anyway, Thursday is my Friday so I'm going to do two workouts today to amp up the momentum for the weekend. I have my teeny bikini's hanging up in my closet so every time I go to pick out clothes I get a little bit of motivation to workout. Today I'm having a bit of a hard time getting started, so I hung it up on the door where I can always see it. It's working - so after I finish this I'm going to hit it :).
Workout 1: Hot Warrior Workout
1 min jumping jacks
1 min shadow roping
5 rounds
8 minute abs
1 min jacks to mini straddle jump
1 min shadow roping
Workout 2:
10 100 lb dead lifts
10 pull-ups
10 Sasha Swings
x 5 rounds
As always we're racing the clock so time these!
Also, I think I'm going to bite the bullet and purchase the Dip Station Zuzana uses in her workouts. I have been using bar stools to do the exercises for 3 months now, and I think I'm ready to commit the hundred bucks and do the exercises exactly the way she does.
Oh, and the car dealer in Charleston we had arranged to pick up the Subaru Outback from? Sold the car out from under us. Sleezebag.
ROCK!
*******UPDATE*******
Workout 1: Hot Warrior Workout (old scores are in parentheses)
Lunge Forward & Backward and Sandbag lift - I used 25 lb bar for these (18 lb sandbag before)
L - 20/12/13 -45 total (18/14/14 -46 total)
R - 15/12/11 -38 total (14/11/11 -36 total)
Core Splits 19/20/20 -59 total (18/16/16 -50 total)
Dynamo Push-Up 16/14/14 -44 total (15/12/13 -40 total)
Sleeping Crab (I did these wrong the first time I did the workout - didn't realize you're supposed to lay all the way back down each rep)
L - 13/13/14 (Zuzana's score: 13/13/13)
R - 12/13/14 (Zuzana's score: 14/11/12)
Pretty proud of this improvement. I stayed right with my old number of reps for the Lunges and I used 7 more pounds of weight. I did 9 more reps of Core Splits, 4 more reps of Dynamo Push - Ups, and beat Zuzie in the Sleeping Crab Exercise. SWEET!
I wound up doing jumping jacks for both the first set of jumping intervals and the second - primarily because I forgot I had said I was going to do the jump mini straddles. OOPS!
I did write down my reps for today, because I haven't in awhile. The jumping is just supposed to be at moderate pace - not super intense - the point is just to keep the heart rate up and get a good sweat working :).
Round 1 - 66/66/65/66/66
Round 2 - 68/67/70/65/67
Total: 650 + 16. You can do the math - I'm not writing that number on my blog :).
For whatever reason I usually do more jacks in the second round. Maybe it's because those fast twitch fibres are activated from the first round. No idea.
Workout 2: MKB Deadlift Grip Challenge -
Time: 18:48
Can't believe I finished this one - after the end of the second round of deadlifts I almost tapped out - then switched mentality from racing to finishing the workout at an even tempo and minimizing rests even if just to do a single.
Hands and forearms: firebombed.
Wednesday, February 16, 2011
Stepford Wednesday
Hey everybody!
I was having kind of a cynical day yesterday, so I'm whipping myself back into a good mood with one really long workout. If you want to split it into two shorter ones feel free, I'll show you where I'd make the cut :).
First let's hash out what the jumping intervals are for today:
1 round is:
1 min jacks with mini straddle jump (the ones I described yesterday)
1 min get ups
1 min wide leg jumping
1 min get ups
1 min shadow roping
Workout of the Day: Dive Bombers Exercise Challenge
1 round of jumping intervals
Tabata Squats (10 seconds rest 20 seconds MAXIMUM EFFORT - 8 rounds)
------if you want to do two workouts this is the end of workout 1------
1 round of jumping intervals
Tabata Lunges (10 seconds rest 20 seconds MAXIMUM EFFORT - 5 rounds each leg - plant your feet and lower into the full lunge - back knee should LIGHTLY touch the floor, front knee NEVER goes over your front toes - and all the way back up to two straight legs)
1 round of jumping intervals
8 minute abs
Alright. Now for the Stepford commentary. One afternoon when I was tutoring a couple of girls in Gen Chem one of them made a crack at me for being a Stepford. When I asked her for clarification she said I do what I'm supposed to do, make good grades, help other people etc. Basically, I don't fall out of line and I do it with a smile.
So here's my own assessment of the situation. The list of reasons that make me Stepford-y:
1) Unless it's above 90 degrees - I never go to school in a shirt sans some kind of collar
2) I am an academic perfectionist. I never strive to make an A, I always strive to make a 100 or get whatever the maximum amount of points is and all bonus on top.
3) I don't "accessorize". Cheap crappy accessory beaded necklaces and earrings or those made with huge nickel wire loops or enormous rhinestones may be de rigueur in night time situations, but I refuse. I only buy real jewelry, and the only things that ever change when I go "out" are my rings. Specifically I have a killer vintage 1960's yellow gold ring with a 10x13mm opal on it that I absolutely love. It was appropriate then, and I get tons of compliments on it 50 years later - so it fits my requirements.
4) My favorite drinks are: dirty martini, gin and tonic, Guinness
5) I have the same Ralph Lauren cable knit sweater in 5 colors.
6) I have a Chocolate Lab.
7) My go to hair style is a straight side parted low bun. I wear it this way everyday.
8) I bake our dog treats from scratch using organic ingredients. Don't want to kill the pups with preservative laden garbage.
9) My favorite look on a guy is: well fitting jeans, a white button down (cuffs sloppily rolled up), new balances and a shitty old ball cap.
10) You'll see me in a headband, but never in a hat. Seriously. Girls in fedoras or other weird hats is just . . . no. Menswear inspired shoes: good. Menswear inspired headwear: bad. Exception: post workout hair ball capping is necessary sometimes.
Reasons I am not a Stepford.
1) I have a huge problem with authority. Primarily because the "authority" is usually a total moron.
2) I bite my nails.
3) I say fuck. A lot. Not around kids or in an environment that could affect me professionally - but in my comfort zone, it flies.
4) I have some pretty unpopular opinions about schoolteachers (as in high school and younger - NOT professors) and police officers.
a) "Those who can't do, teach." Applies to school teachers more recently than historically. Back in the day when teaching was one of the only jobs women could routinely get, the quality of teachers was much better, I think. God knows I learned a lot from all of my teachers who were older - but the younger ones we're noticeably less bright. Glaring exception: my old roommate Teresa who is one of the smartest people I know.
b) Police officers? Can pass a polygraph, and that's about all.
**These are generalizations - OBVIOUSLY - so no anecdotal retorts**
5) I don't bake for people. Because free radicals and cancer cells feed on sugar, and I don't want to kill my friends :).
6) I don't drink (anymore).
7) I dabble with tennis, but I really prefer to lift weights.
8) I never straighten my hair.
9) I don't wear make up about half of the time, in public or otherwise.
10) I have had about a billion piercings in the past - now I just have one in each ear, and two in my belly button (top and bottom) *gasp*. And I have a (small) tattoo on my foot *double gasp*.
All in all, I'd agree that I look the part (you can't see the piercings or tattoos because of clothes and shoes) and have some traditional leanings that would put me in the "Stepford" category. However, I tend to think the defining characteristic is willing subservience and mindless adherence to social norms. Because I neither have an "assistant" brain/mindset, nor am I prone to espouse any particular opinion because the contrary is unpopular, I'm quite certain I do not fit the mold of a Stepford.
But maybe that's just because being a Stepford isn't socially acceptable :P.
ROCK!
*******UPDATE*******
Dive Bomber Challenge: 65 (One behind Zuzana - DAMN.)
Tabata Squats: 17/16/15/14/14/14/14/12
Tabata Lunges L: 18/18/16/15/14
Tabata Lunges R: 19/18/16/15/15
Total Squats: 116
Total Lunges L: 81
Total Lunges R: 83
I didn't write down the reps of the get ups during the jumping because there was no break between the intervals.
Now to Biochem 2 for an hour. The only thing that makes going to school on a day like today palatable is organic decaf with a splash of coconut milk in my travel French press.
I was having kind of a cynical day yesterday, so I'm whipping myself back into a good mood with one really long workout. If you want to split it into two shorter ones feel free, I'll show you where I'd make the cut :).
First let's hash out what the jumping intervals are for today:
1 round is:
1 min jacks with mini straddle jump (the ones I described yesterday)
1 min get ups
1 min wide leg jumping
1 min get ups
1 min shadow roping
Workout of the Day: Dive Bombers Exercise Challenge
1 round of jumping intervals
Tabata Squats (10 seconds rest 20 seconds MAXIMUM EFFORT - 8 rounds)
------if you want to do two workouts this is the end of workout 1------
1 round of jumping intervals
Tabata Lunges (10 seconds rest 20 seconds MAXIMUM EFFORT - 5 rounds each leg - plant your feet and lower into the full lunge - back knee should LIGHTLY touch the floor, front knee NEVER goes over your front toes - and all the way back up to two straight legs)
1 round of jumping intervals
8 minute abs
Alright. Now for the Stepford commentary. One afternoon when I was tutoring a couple of girls in Gen Chem one of them made a crack at me for being a Stepford. When I asked her for clarification she said I do what I'm supposed to do, make good grades, help other people etc. Basically, I don't fall out of line and I do it with a smile.
So here's my own assessment of the situation. The list of reasons that make me Stepford-y:
1) Unless it's above 90 degrees - I never go to school in a shirt sans some kind of collar
2) I am an academic perfectionist. I never strive to make an A, I always strive to make a 100 or get whatever the maximum amount of points is and all bonus on top.
3) I don't "accessorize". Cheap crappy accessory beaded necklaces and earrings or those made with huge nickel wire loops or enormous rhinestones may be de rigueur in night time situations, but I refuse. I only buy real jewelry, and the only things that ever change when I go "out" are my rings. Specifically I have a killer vintage 1960's yellow gold ring with a 10x13mm opal on it that I absolutely love. It was appropriate then, and I get tons of compliments on it 50 years later - so it fits my requirements.
4) My favorite drinks are: dirty martini, gin and tonic, Guinness
5) I have the same Ralph Lauren cable knit sweater in 5 colors.
6) I have a Chocolate Lab.
7) My go to hair style is a straight side parted low bun. I wear it this way everyday.
8) I bake our dog treats from scratch using organic ingredients. Don't want to kill the pups with preservative laden garbage.
9) My favorite look on a guy is: well fitting jeans, a white button down (cuffs sloppily rolled up), new balances and a shitty old ball cap.
10) You'll see me in a headband, but never in a hat. Seriously. Girls in fedoras or other weird hats is just . . . no. Menswear inspired shoes: good. Menswear inspired headwear: bad. Exception: post workout hair ball capping is necessary sometimes.
Reasons I am not a Stepford.
1) I have a huge problem with authority. Primarily because the "authority" is usually a total moron.
2) I bite my nails.
3) I say fuck. A lot. Not around kids or in an environment that could affect me professionally - but in my comfort zone, it flies.
4) I have some pretty unpopular opinions about schoolteachers (as in high school and younger - NOT professors) and police officers.
a) "Those who can't do, teach." Applies to school teachers more recently than historically. Back in the day when teaching was one of the only jobs women could routinely get, the quality of teachers was much better, I think. God knows I learned a lot from all of my teachers who were older - but the younger ones we're noticeably less bright. Glaring exception: my old roommate Teresa who is one of the smartest people I know.
b) Police officers? Can pass a polygraph, and that's about all.
**These are generalizations - OBVIOUSLY - so no anecdotal retorts**
5) I don't bake for people. Because free radicals and cancer cells feed on sugar, and I don't want to kill my friends :).
6) I don't drink (anymore).
7) I dabble with tennis, but I really prefer to lift weights.
8) I never straighten my hair.
9) I don't wear make up about half of the time, in public or otherwise.
10) I have had about a billion piercings in the past - now I just have one in each ear, and two in my belly button (top and bottom) *gasp*. And I have a (small) tattoo on my foot *double gasp*.
All in all, I'd agree that I look the part (you can't see the piercings or tattoos because of clothes and shoes) and have some traditional leanings that would put me in the "Stepford" category. However, I tend to think the defining characteristic is willing subservience and mindless adherence to social norms. Because I neither have an "assistant" brain/mindset, nor am I prone to espouse any particular opinion because the contrary is unpopular, I'm quite certain I do not fit the mold of a Stepford.
But maybe that's just because being a Stepford isn't socially acceptable :P.
ROCK!
*******UPDATE*******
Dive Bomber Challenge: 65 (One behind Zuzana - DAMN.)
Tabata Squats: 17/16/15/14/14/14/14/12
Tabata Lunges L: 18/18/16/15/14
Tabata Lunges R: 19/18/16/15/15
Total Squats: 116
Total Lunges L: 81
Total Lunges R: 83
I didn't write down the reps of the get ups during the jumping because there was no break between the intervals.
Now to Biochem 2 for an hour. The only thing that makes going to school on a day like today palatable is organic decaf with a splash of coconut milk in my travel French press.
Tuesday, February 15, 2011
I hate it when a song lyric encapsulates who I am
Because I'm a beautiful and complex snowflake, damn it. But if there were going to be one it'd be this:
If she wanna rock she rocks. If she wanna roll she rolls. She can roll with the punches, long as she feels like she's in control. -Eric Hutchinson
I can be the most laid back person in the world, but the second I feel like I'm not driving my life or not completely independent, I get very uncomfortable. Wait, so I guess that means I can't be the most laid back person in the world. Meh. Being a Type A/overachiever/bitch/control freak does have it's perks. Namely, once I decide I want something. I pour it all on, and I get it :).
Anyway, it's a "beautiful" day here in North Georgia. The kind about which sun worshippers and Southern Californians wax poetic. Wait. Am I really blogging about the weather? Boy, that'sfucking inane.
I have nothing special to report today, as evidenced by the DYNAMITE weather related commentary just then. Tuesdays always seem to get lost in the week. It's not the beginning of the week when I'm highly motivated, and it's nowhere near close enough to the end of the week to get stoked on the weekend.
Man, I'm a real paragon of motivation. A fountain of enthusiasm! Yes, even I have "one of those days" now and again. I'm an actual person, not some bizarre suburban super positivity dynamo workout queen, although I suppose that's what I've lead you to believe. Because I'm a cheeky monkey :P. (More on me and being a Stepford in tomorrow's post)
Workout of the Day: Born This Way Workout followed by 10 minutes of jumping, 8 minute abs, and 10 more minutes of jumping.
For now, I need a nap.
Once I complete that Herculean task, I'll be conquering today's workout.
ROCK!
*******UPDATE*******
My scores for Born This Way Workout:
Sandbag Sumo Squat (I used 30 lb barbell) 1) 17/14/14 2) 15/13/13
Knee Touches 1) 26/26/28 2) 27/26/28
Sasha Swing 1) 17/14/14 2) 17/13/11
Side to Side Plank Jumps 1) 24/20/26 2) 30/30/32
Pistol to Side Kick L: 5/5/6
Pistol to Side Kick R: 5/6/5
For the jumping intervals I did some jumping and some other stuff in an attempt to keep my right foot happy.
1 minute shadow roping
1 minute jacks (legs only) to mini straddle jump - okay so for this one you start with your legs together then jump them a bit wider than shoulder width apart (the first 1/2 of a jumping jack). On the next jump kick your legs out a bit wider and bring them back to the wider than shoulder width (baby straddle jump with a wide leg launch and landing)stance, then jump together. All together it's jump wide, jump baby straddle land with feet wide, jump together. Great for the outer upper thighs and butt
1 minute get ups (no weight - just up and down as fast as possible - alternate legs each rep - great full body cardio)
1 minute diagonal touchdowns (alternate sides every 5 reps)
1 minute shadow roping
I did 2 rounds of this before 8 min abs and 2 rounds after. :)
If she wanna rock she rocks. If she wanna roll she rolls. She can roll with the punches, long as she feels like she's in control. -Eric Hutchinson
I can be the most laid back person in the world, but the second I feel like I'm not driving my life or not completely independent, I get very uncomfortable. Wait, so I guess that means I can't be the most laid back person in the world. Meh. Being a Type A/overachiever/
Anyway, it's a "beautiful" day here in North Georgia. The kind about which sun worshippers and Southern Californians wax poetic. Wait. Am I really blogging about the weather? Boy, that's
I have nothing special to report today, as evidenced by the DYNAMITE weather related commentary just then. Tuesdays always seem to get lost in the week. It's not the beginning of the week when I'm highly motivated, and it's nowhere near close enough to the end of the week to get stoked on the weekend.
Man, I'm a real paragon of motivation. A fountain of enthusiasm! Yes, even I have "one of those days" now and again. I'm an actual person, not some bizarre suburban super positivity dynamo workout queen, although I suppose that's what I've lead you to believe. Because I'm a cheeky monkey :P. (More on me and being a Stepford in tomorrow's post)
Workout of the Day: Born This Way Workout followed by 10 minutes of jumping, 8 minute abs, and 10 more minutes of jumping.
For now, I need a nap.
Once I complete that Herculean task, I'll be conquering today's workout.
ROCK!
*******UPDATE*******
My scores for Born This Way Workout:
Sandbag Sumo Squat (I used 30 lb barbell) 1) 17/14/14 2) 15/13/13
Knee Touches 1) 26/26/28 2) 27/26/28
Sasha Swing 1) 17/14/14 2) 17/13/11
Side to Side Plank Jumps 1) 24/20/26 2) 30/30/32
Pistol to Side Kick L: 5/5/6
Pistol to Side Kick R: 5/6/5
For the jumping intervals I did some jumping and some other stuff in an attempt to keep my right foot happy.
1 minute shadow roping
1 minute jacks (legs only) to mini straddle jump - okay so for this one you start with your legs together then jump them a bit wider than shoulder width apart (the first 1/2 of a jumping jack). On the next jump kick your legs out a bit wider and bring them back to the wider than shoulder width (baby straddle jump with a wide leg launch and landing)stance, then jump together. All together it's jump wide, jump baby straddle land with feet wide, jump together. Great for the outer upper thighs and butt
1 minute get ups (no weight - just up and down as fast as possible - alternate legs each rep - great full body cardio)
1 minute diagonal touchdowns (alternate sides every 5 reps)
1 minute shadow roping
I did 2 rounds of this before 8 min abs and 2 rounds after. :)
Monday, February 14, 2011
Hallmark Monday!
*******EDITED*******
Hey everyone! It's that day again. The day when girls with (bad) boyfriends who don't appreciate them every other day of the year get flowers and candy. Fortunately, MKBBF is great with the appreciation all year. In fact, I can honestly say I don't know anyone more thoughtful than he is.
This afternoon two random girls in my Biochem class were talking today about "what love is". So I thought I'd share the most recent manifestation of love in my life. My next car is going to be a 5spd - this is relevant I promise. I've wanted one for a long time, and through a variety of circumstances it is coming to fruition in the near future (obvious manifestation of love/extreme generosity: dad buying me a Subaru Outback :D). Trouble is: I haven't driven a 5spd since last summer, and that was only on the flat flat highways of Wyoming and Mississippi. Read: where it's just like an automatic once you get into 5th and are cruising. Before that I hadn't driven one since high school. So I'm relearning how to drive a bit before I get my new car a) so I can get it home and b) so I have enough know how to practice safely. Here's where the love comes in.
Love is: your boyfriend patiently teaching you how to drive a 5 spd, on hills, in Atlanta, on HIS car in such a way that you don't lose your mind and he doesn't lose his. Awesome.
You can keep the mystery franken sweets and the 2 days from dead roses, and I'll take "our kind of love" any day :).
I'm not a super mushy girl, so I enjoy the fact that he's not worried about a weird and contrived "holiday". I'd rather hang out on the couch with a homemade paleo dinner watching Away We Go wearing one of his sweat shirts than dealing with oppressive romance and overdosing on pinks and reds.
BodyRock is not doing any workout today at all - but I feel ready to go after yesterdays light effort.
Without further ado- todays workout:
Set timer for 32 sets of 10 seconds rest 20 seconds effort. You'll do 20 seconds of each exercise and four rounds of the whole thing for 16 total minutes of part 1.
Part 1: Look Good In Your Jeans Workout
50 lb back squats
50 lb squat pulses
Mountain Climber Sprints
Triceps Push Ups
Mountain Climber Sprints
Jump Lunges
Low Lunge Pulses (L)
Low Lunge Pulses (R)
X4 rounds.
Part 2:
Same jumping intervals as yesterday - 2 rounds
Part 3: 8 minute abs - link in yesterdays post
Part 4:
Same as part 2.
ROCK!
*******UPDATE*******
Back Squats 12/7/6/5
Back Squat Pulse 15/18/18/20
Mtn Climber Sprint 53/44/40/43
Triceps Push Ups 13/12/14/14
Mtn Climber Sprint 50/40/46/42
Jump Lunges 15/13/13/13
Lunge Pulses: no score - the object is just to keep doing little pops and finish the entire interval- not to go super fast.
I finished all the jumping and the 8 min abs without stopping sooooo yay for that. The 8 minute abs are SUCH a burnout. I think I'm going to incorporate them into my daily routine for a while. I'll let you know how it goes :).
Hey everyone! It's that day again. The day when girls with (bad) boyfriends who don't appreciate them every other day of the year get flowers and candy. Fortunately, MKBBF is great with the appreciation all year. In fact, I can honestly say I don't know anyone more thoughtful than he is.
This afternoon two random girls in my Biochem class were talking today about "what love is". So I thought I'd share the most recent manifestation of love in my life. My next car is going to be a 5spd - this is relevant I promise. I've wanted one for a long time, and through a variety of circumstances it is coming to fruition in the near future (obvious manifestation of love/extreme generosity: dad buying me a Subaru Outback :D). Trouble is: I haven't driven a 5spd since last summer, and that was only on the flat flat highways of Wyoming and Mississippi. Read: where it's just like an automatic once you get into 5th and are cruising. Before that I hadn't driven one since high school. So I'm relearning how to drive a bit before I get my new car a) so I can get it home and b) so I have enough know how to practice safely. Here's where the love comes in.
Love is: your boyfriend patiently teaching you how to drive a 5 spd, on hills, in Atlanta, on HIS car in such a way that you don't lose your mind and he doesn't lose his. Awesome.
You can keep the mystery franken sweets and the 2 days from dead roses, and I'll take "our kind of love" any day :).
I'm not a super mushy girl, so I enjoy the fact that he's not worried about a weird and contrived "holiday". I'd rather hang out on the couch with a homemade paleo dinner watching Away We Go wearing one of his sweat shirts than dealing with oppressive romance and overdosing on pinks and reds.
BodyRock is not doing any workout today at all - but I feel ready to go after yesterdays light effort.
Without further ado- todays workout:
Set timer for 32 sets of 10 seconds rest 20 seconds effort. You'll do 20 seconds of each exercise and four rounds of the whole thing for 16 total minutes of part 1.
Part 1: Look Good In Your Jeans Workout
50 lb back squats
50 lb squat pulses
Mountain Climber Sprints
Triceps Push Ups
Mountain Climber Sprints
Jump Lunges
Low Lunge Pulses (L)
Low Lunge Pulses (R)
X4 rounds.
Part 2:
Same jumping intervals as yesterday - 2 rounds
Part 3: 8 minute abs - link in yesterdays post
Part 4:
Same as part 2.
ROCK!
*******UPDATE*******
Back Squats 12/7/6/5
Back Squat Pulse 15/18/18/20
Mtn Climber Sprint 53/44/40/43
Triceps Push Ups 13/12/14/14
Mtn Climber Sprint 50/40/46/42
Jump Lunges 15/13/13/13
Lunge Pulses: no score - the object is just to keep doing little pops and finish the entire interval- not to go super fast.
I finished all the jumping and the 8 min abs without stopping sooooo yay for that. The 8 minute abs are SUCH a burnout. I think I'm going to incorporate them into my daily routine for a while. I'll let you know how it goes :).
Sunday, February 13, 2011
And on the seventh day . . . she worked out soreness.
Hey everyone! After this weeks ridiculous series of grueling workouts, I am taking today off. By off I mean, I'm doing 8 minute abs, 10 minutes of jumping, 8 minute buns, 10 more minutes of jumping, 8 minute legs.
Okay, so not exactly off. But close. The 8 minute series gives a good (brief) burn but is NOTHING like a BodyRock workout. So I'm gonna mix it up to get a little baby pump working and get my heart rate up for a while.
This morning I did one of my Secret Single Behaviors. Which is kind of a misnomer since I'm not single, and once you all read this, it won't be a secret. I polished my every day sterling silver jewelry (the old kind - no rhodium crap here). I really like classic, well made, sterling jewelry. I don't like trends or cheaply made "costume" anything - I'm pretty rigid about that. I like the pieces I wear to be solid, durable, and look just as appropriate now and into the future as the day I acquired them. Here's the list of things I wear every day:
1) small claddagh on my right pinkie - MKBDad bought it for me in Dublin when we went a few summers back
2) 16" chain necklace without a pendant - I got the necklace Porte 4 in Old Port in Portland, ME *FAVE*. You can see a little bit of it at the link - but they didn't have any photos of just the chain.
3) 7" round medium link bracelet - without a charm - no played out hearts or Return to Tiffany gross branding gimmickry - just a solid well made bracelet :)
4) oval bangle with twisted rope trim - monogrammed in interlocking script MCA - would love to snag the matching round earrings for summer. They're classic, and I don't want to have to get my diamond studs cleaned every 3 days because of the sweat and general summer grime that cakes on at warp speed.
Note: I also wear my UVA class ring and the studs in my ears daily. But those aren't silver, so they're not part of the polishing extravaganza - although I did clean my earrings by soaking them in warm water with one drop of dish soap for 10 minutes and then drying them with an old glasses cloth.
Nothing makes me more content than freshly polished sterling. It seems ridiculous, and it is a bit time consuming if done properly. It's one of those small pleasures I have to earn, which then makes it just that much better when I'm wearing the finished products, and they can be seen shining from space.
Okay, enough about that - if I talk about jewelry too much longer, you're going to see my ovaries from the outside and . . . no one wants that.
Tonight MKBBF and I are going to see one of our favorite musical acts at Eddie's Attic in Decatur. They're a husband and wife duo - Drew and Ellie Holcomb. The music is kind of folksy, quasi - country (the non cheesy kind), and the vocals have a raw quality to them that we both really enjoy. The venue is small, more of a listening room type of atmosphere and they serve food so you can eat dinner while watching the show. We've seen them before at Eddies, and it was awesometown. I'm sure tonight will be no different :).
ROCK!
*******UPDATE*******
As it turned out, Drew and Ellie were sold out. Ah. Mazing.
So MKBBF and I went to Whole Foods and watched the latest episode of Californication instead. I had a Happy Plate for breakfast and was pretty jazzed that the change in plans allowed for a mostly raw dinner in the form of a Big Ass Salad. Tonight's Big Ass Salad featured:
Rocket
Grape Tomatoes
Green Bell Pepper
Onion
Carrot
Chicken Breast
3 boiled eggs
Topped with Avocado Lime Dressing:
1/2 avocado
3-4 tbsp lime juice
3 tbsp extra virgin olive oil
2 big cloves of garlic
Put ingredients into Magic Bullet until creamy. Pour over salad. Mix. (I refuse to say toss because we're all idiots, and if I'm thinking what I'm thinking, you are too.)
As usual I put all the stuff into one huge metal mixing bowl and MKBBF and I take our forks to a common bowl. Sure, it's a little undignified, but if you saw how much salad we're talking about here you'd agree there really isn't another option . . . save getting another workout in by jumping over the dog gate to the kitchen 30 times to refill a normal sized bowl. F that.
Okay, so not exactly off. But close. The 8 minute series gives a good (brief) burn but is NOTHING like a BodyRock workout. So I'm gonna mix it up to get a little baby pump working and get my heart rate up for a while.
This morning I did one of my Secret Single Behaviors. Which is kind of a misnomer since I'm not single, and once you all read this, it won't be a secret. I polished my every day sterling silver jewelry (the old kind - no rhodium crap here). I really like classic, well made, sterling jewelry. I don't like trends or cheaply made "costume" anything - I'm pretty rigid about that. I like the pieces I wear to be solid, durable, and look just as appropriate now and into the future as the day I acquired them. Here's the list of things I wear every day:
1) small claddagh on my right pinkie - MKBDad bought it for me in Dublin when we went a few summers back
2) 16" chain necklace without a pendant - I got the necklace Porte 4 in Old Port in Portland, ME *FAVE*. You can see a little bit of it at the link - but they didn't have any photos of just the chain.
3) 7" round medium link bracelet - without a charm - no played out hearts or Return to Tiffany gross branding gimmickry - just a solid well made bracelet :)
4) oval bangle with twisted rope trim - monogrammed in interlocking script MCA - would love to snag the matching round earrings for summer. They're classic, and I don't want to have to get my diamond studs cleaned every 3 days because of the sweat and general summer grime that cakes on at warp speed.
Note: I also wear my UVA class ring and the studs in my ears daily. But those aren't silver, so they're not part of the polishing extravaganza - although I did clean my earrings by soaking them in warm water with one drop of dish soap for 10 minutes and then drying them with an old glasses cloth.
Nothing makes me more content than freshly polished sterling. It seems ridiculous, and it is a bit time consuming if done properly. It's one of those small pleasures I have to earn, which then makes it just that much better when I'm wearing the finished products, and they can be seen shining from space.
Okay, enough about that - if I talk about jewelry too much longer, you're going to see my ovaries from the outside and . . . no one wants that.
Tonight MKBBF and I are going to see one of our favorite musical acts at Eddie's Attic in Decatur. They're a husband and wife duo - Drew and Ellie Holcomb. The music is kind of folksy, quasi - country (the non cheesy kind), and the vocals have a raw quality to them that we both really enjoy. The venue is small, more of a listening room type of atmosphere and they serve food so you can eat dinner while watching the show. We've seen them before at Eddies, and it was awesometown. I'm sure tonight will be no different :).
ROCK!
*******UPDATE*******
As it turned out, Drew and Ellie were sold out. Ah. Mazing.
So MKBBF and I went to Whole Foods and watched the latest episode of Californication instead. I had a Happy Plate for breakfast and was pretty jazzed that the change in plans allowed for a mostly raw dinner in the form of a Big Ass Salad. Tonight's Big Ass Salad featured:
Rocket
Grape Tomatoes
Green Bell Pepper
Onion
Carrot
Chicken Breast
3 boiled eggs
Topped with Avocado Lime Dressing:
1/2 avocado
3-4 tbsp lime juice
3 tbsp extra virgin olive oil
2 big cloves of garlic
Put ingredients into Magic Bullet until creamy. Pour over salad. Mix. (I refuse to say toss because we're all idiots, and if I'm thinking what I'm thinking, you are too.)
As usual I put all the stuff into one huge metal mixing bowl and MKBBF and I take our forks to a common bowl. Sure, it's a little undignified, but if you saw how much salad we're talking about here you'd agree there really isn't another option . . . save getting another workout in by jumping over the dog gate to the kitchen 30 times to refill a normal sized bowl. F that.
Friday, February 11, 2011
Chiropractic Widow Part 3 - and Saturday Scorcher
Today was going to be a two workout day, then I looked at what the workout of the day over at BodyRock was. 400 reps of various kinds of burpees. So, just the one will do, thank you very much.
Workout of the Day: New 400 Rep Workout
Also, wanted to share a great website with you all (courtesy of MKBBF). It's a consumer watchdog type of website about food sourcing/labeling and the ingredients and health risks and benefits of other household products. There is a lot on there about the USDA and agribusiness and the (sketchy) activities of both that everyone should know. The website is called Organic Consumers. I'm going to put it up under my "Cool Websites" list - so you won't need to come back to this particular post if you can't remember the name of it :).
But seriously. Educate yourself on where the things you put in to your body come from. That includes soaps, shampoos, dish detergents, laundry stuff, and definitely lotions and perfumes. Anything that touches your skin you should treat with the same care as what you put in your mouth. Remember, the digestive tract for all intents and purposes is outside of our bodies - it's one of the two ways we interact directly with the outside world. The other is your skin, so be careful with it, and monitor your "dermal consumption". Just a friendly heads up :).
ROCK!
*******UPDATE*******
I COMPLETED THE 400 REP BURPEE BURNOUT!!!!!!!!!!!!!!! WAAAHHOOOOOOWAAAAHHHHHH!!!!!!!! Holy ShitSnacks. I am absolutely a wiggly wobbly mess.
I completed all four rounds the workout with strict military push-ups and unaided pull-ups in:
1 hour and 13 minutes!!!
Pretty awesome, considering Zuzana took 1 hour and 10 minutes and modified the last round and a half. I'd never take anything away from her - so please don't misunderstand - it's all a friendly competition and she provides an amazing FREE resource that has changed my life.
So glad I managed to get in the game mentally to conquer this beast. This week has been one full of EPIC bad and burny workouts - so I'll be looking forward to just doing half an hour of moderate pace jumping and stretching tomorrow :).
Workout of the Day: New 400 Rep Workout
Also, wanted to share a great website with you all (courtesy of MKBBF). It's a consumer watchdog type of website about food sourcing/labeling and the ingredients and health risks and benefits of other household products. There is a lot on there about the USDA and agribusiness and the (sketchy) activities of both that everyone should know. The website is called Organic Consumers. I'm going to put it up under my "Cool Websites" list - so you won't need to come back to this particular post if you can't remember the name of it :).
But seriously. Educate yourself on where the things you put in to your body come from. That includes soaps, shampoos, dish detergents, laundry stuff, and definitely lotions and perfumes. Anything that touches your skin you should treat with the same care as what you put in your mouth. Remember, the digestive tract for all intents and purposes is outside of our bodies - it's one of the two ways we interact directly with the outside world. The other is your skin, so be careful with it, and monitor your "dermal consumption". Just a friendly heads up :).
ROCK!
*******UPDATE*******
I COMPLETED THE 400 REP BURPEE BURNOUT!!!!!!!!!!!!!!! WAAAHHOOOOOOWAAAAHHHHHH!!!!!!!! Holy ShitSnacks. I am absolutely a wiggly wobbly mess.
I completed all four rounds the workout with strict military push-ups and unaided pull-ups in:
1 hour and 13 minutes!!!
Pretty awesome, considering Zuzana took 1 hour and 10 minutes and modified the last round and a half. I'd never take anything away from her - so please don't misunderstand - it's all a friendly competition and she provides an amazing FREE resource that has changed my life.
So glad I managed to get in the game mentally to conquer this beast. This week has been one full of EPIC bad and burny workouts - so I'll be looking forward to just doing half an hour of moderate pace jumping and stretching tomorrow :).
Thursday, February 10, 2011
It's the end of the week as we know it - and I feel fine.
Hey everybody! Today is a glorious. Glorious. Glorious. One. Workout. DAY! So really give this one EVERY thing you have. It's only 30 minutes long. To put that amount of time in perspective - in half an hour a typical home dryer will barely have your load of towels half dry :). So - MAKE IT COUNT!
Workout of the Day: Touch It Exercise Challenge
I'm also going to do 20-30 minutes of "quiet stretching". I won't be posting how I do my stretching because it's not a routine. I just like to sink into my body and move what needs moving or feels right to move and release whatever energy is bound up inside my muscle tension. Sounds like some new agey magic crystals energetics bizarro world hippie bollocks, but I swear it makes a huge difference in my mood. I'm not a yoga girl. Sitting still-ish and trying to squash the thoughts which are constantly milling around 1000 miles an hour in my brain is very, very stressful for me. I'm WAY too type A for that, so the whole mental flat line exercise is kind of self defeating. Becoming Zero just isn't my bag, baby.
However, I felt like a needed to "quiet stretch" a few weeks ago, and since there's no harm in movement, I did. It isn't so much about a mental vacuum as it is about focusing 100% on what I am experiencing physically. It's pretty amazing to feel how my heart beats, what a big belly full of air does to my ribs and back, and how my muscles quiver at first and then stretch little by little. All of those things AT THE SAME TIME. Things I would never have noticed had I not taken time to simply observe. Pretty EFFING cool, dudes. Try it if you want, or don't. Whatever tickles your pickle. But I'm treating myself to 20-30 minutes of rocking, swaying, bending and stretching it out on this fine Friday :), and I'm stoked!
*******UPDATE*******
I completed 38 sets of the 2 low jump forward 2 low jump backward 10 sumo side high knee combo in 10 minutes. Zuzie completed 41. Some days I catch her, some days I don't. But the competition is a great motivator :D.
Then for the 20 minutes of jumping I did:
1 min shadow roping
1 min one foot alternating
1 min alternating leg low side kicks with jump to switch the leg
1 min shadow roping
1 min legs far far apart - a bit further apart than sumo squat distance - but no squat - just using the calves and front of the legs to get you off of the ground.
x4 rounds.
Workout of the Day: Touch It Exercise Challenge
I'm also going to do 20-30 minutes of "quiet stretching". I won't be posting how I do my stretching because it's not a routine. I just like to sink into my body and move what needs moving or feels right to move and release whatever energy is bound up inside my muscle tension. Sounds like some new agey magic crystals energetics bizarro world hippie bollocks, but I swear it makes a huge difference in my mood. I'm not a yoga girl. Sitting still-ish and trying to squash the thoughts which are constantly milling around 1000 miles an hour in my brain is very, very stressful for me. I'm WAY too type A for that, so the whole mental flat line exercise is kind of self defeating. Becoming Zero just isn't my bag, baby.
However, I felt like a needed to "quiet stretch" a few weeks ago, and since there's no harm in movement, I did. It isn't so much about a mental vacuum as it is about focusing 100% on what I am experiencing physically. It's pretty amazing to feel how my heart beats, what a big belly full of air does to my ribs and back, and how my muscles quiver at first and then stretch little by little. All of those things AT THE SAME TIME. Things I would never have noticed had I not taken time to simply observe. Pretty EFFING cool, dudes. Try it if you want, or don't. Whatever tickles your pickle. But I'm treating myself to 20-30 minutes of rocking, swaying, bending and stretching it out on this fine Friday :), and I'm stoked!
*******UPDATE*******
I completed 38 sets of the 2 low jump forward 2 low jump backward 10 sumo side high knee combo in 10 minutes. Zuzie completed 41. Some days I catch her, some days I don't. But the competition is a great motivator :D.
Then for the 20 minutes of jumping I did:
1 min shadow roping
1 min one foot alternating
1 min alternating leg low side kicks with jump to switch the leg
1 min shadow roping
1 min legs far far apart - a bit further apart than sumo squat distance - but no squat - just using the calves and front of the legs to get you off of the ground.
x4 rounds.
Tired Thursday
Hey everyone! For whatever reason I'm absolutely wiped out today. Yesterdays double header did a number on my muscles and there isn't a single thing on me that isn't sore. I'm gonna take a short nap, do my first workout of the day, and then get my Biochem II exam grade at 3 o'clock.
Workout 1: Hot Mess Workout
Workout 2: Ab Annihilator + Jumping Intervals - same Ab Annihilator as before - click on the label at the bottom for the post which has all the videos of the exercises. This is just a list - a refresher if you will :).
Remember: all exercises except the planks are MAX REPS FOR TIME. That means you should really be pouring on. It's only 50 seconds between rests. You can do it!
2 min plank
50 second side plank ups right side up
50 second side v crunch left side up
2 min plank
50 second side plank ups left side up
50 second side v crunch right side up
2 min plank
50 second v ups
50 second push throughs
Set your timer for 2 intervals one 10 seconds one 20 seconds and 20 rounds. You'll do 20 seconds of high knees for five rounds, then switch to jumping jacks for five rounds, then back to high knees for five , then back to jacks for the last five. Write down your reps :).
ROCK!
*******UPDATE*******
Zuzie, are you KIDDING me. Hot Mess was indeed just that. There was nothing hot about me once I finished except my core temperature. This workout really took it out of me. I used my 25 lb barbell with 2.5 lbs on each side for a total of 30 lbs. Doesn't sound like a whole lot but after about 15 military press and back lunges as fast as I could, the old upper back and delts started to take a real beating.
The totals for each exercise were:
100 Get Ups
160 30 lb Military Press (strict - not a push press) and Backward Lunge
120 30 lb Front Squat
30 Burpees
80 1 Straight Leg Crunches
My time: 37:17.
So proud of myself for finishing. The way the workout was arranged in kind of a pyramid was very mentally challenging. Had I calculated the totals before I did the workout, I may have had an even rougher time. This workout was just brutal all the way around. A total body hammer down.
*******UPDATE 2*******
My scores for Workout 2: Ab Annihilator + Jumping Intervals
Previous bests are in parentheses.
Part 1:
2 min plank: complete no break
Side Plank Up - (left side up) - 32 (32)
Side V Crunch - (right side up) - 29 (23) !
2 min plank: complete no break
Side Plank Up - (right side up) - 28 (30)
Side V Crunch - (left side up) - 31 (24) !
2 min plank: complete no break (had to push up on to extended arms for a bit though - my right shoulder was a bit burny from the military presses from Workout 1)
V Ups - 27 (29)
Push Throughs - 54 (51)
Part 2:
High Knees 73/59/57/58/57
Jumping Jacks 27/29/27/27/28
High Knees 70/67/65/62/63
Jumping Jacks 29/28/28/28/29
Total High Knees: 631
Total Jumping Jacks: 280
I'm pretty encouraged by my performance in this part of the workout. I did more overall reps of the ab exercises than I ever have before. My core is getting strong very quickly, which is exciting. I found the limiting factor in the side plank ups to be the fact that my supporting arm kept burning out after around 15 reps or so. As for the jumping, I did a few more high knees than usual which was surprising since my right foot periodically decided to say Hello, so I just tried to keep it on an even tempo and stay light on my feet. Now, I'm absolutely done done done. Two grueling two a days in a row. I deserve a one workout day and an epic "quiet stretching" session. Will post tomorrow's workout in the morning, and more about this "quiet stretching" madness.
Workout 1: Hot Mess Workout
Workout 2: Ab Annihilator + Jumping Intervals - same Ab Annihilator as before - click on the label at the bottom for the post which has all the videos of the exercises. This is just a list - a refresher if you will :).
Remember: all exercises except the planks are MAX REPS FOR TIME. That means you should really be pouring on. It's only 50 seconds between rests. You can do it!
2 min plank
50 second side plank ups right side up
50 second side v crunch left side up
2 min plank
50 second side plank ups left side up
50 second side v crunch right side up
2 min plank
50 second v ups
50 second push throughs
Set your timer for 2 intervals one 10 seconds one 20 seconds and 20 rounds. You'll do 20 seconds of high knees for five rounds, then switch to jumping jacks for five rounds, then back to high knees for five , then back to jacks for the last five. Write down your reps :).
ROCK!
*******UPDATE*******
Zuzie, are you KIDDING me. Hot Mess was indeed just that. There was nothing hot about me once I finished except my core temperature. This workout really took it out of me. I used my 25 lb barbell with 2.5 lbs on each side for a total of 30 lbs. Doesn't sound like a whole lot but after about 15 military press and back lunges as fast as I could, the old upper back and delts started to take a real beating.
The totals for each exercise were:
100 Get Ups
160 30 lb Military Press (strict - not a push press) and Backward Lunge
120 30 lb Front Squat
30 Burpees
80 1 Straight Leg Crunches
My time: 37:17.
So proud of myself for finishing. The way the workout was arranged in kind of a pyramid was very mentally challenging. Had I calculated the totals before I did the workout, I may have had an even rougher time. This workout was just brutal all the way around. A total body hammer down.
*******UPDATE 2*******
My scores for Workout 2: Ab Annihilator + Jumping Intervals
Previous bests are in parentheses.
Part 1:
2 min plank: complete no break
Side Plank Up - (left side up) - 32 (32)
Side V Crunch - (right side up) - 29 (23) !
2 min plank: complete no break
Side Plank Up - (right side up) - 28 (30)
Side V Crunch - (left side up) - 31 (24) !
2 min plank: complete no break (had to push up on to extended arms for a bit though - my right shoulder was a bit burny from the military presses from Workout 1)
V Ups - 27 (29)
Push Throughs - 54 (51)
Part 2:
High Knees 73/59/57/58/57
Jumping Jacks 27/29/27/27/28
High Knees 70/67/65/62/63
Jumping Jacks 29/28/28/28/29
Total High Knees: 631
Total Jumping Jacks: 280
I'm pretty encouraged by my performance in this part of the workout. I did more overall reps of the ab exercises than I ever have before. My core is getting strong very quickly, which is exciting. I found the limiting factor in the side plank ups to be the fact that my supporting arm kept burning out after around 15 reps or so. As for the jumping, I did a few more high knees than usual which was surprising since my right foot periodically decided to say Hello, so I just tried to keep it on an even tempo and stay light on my feet. Now, I'm absolutely done done done. Two grueling two a days in a row. I deserve a one workout day and an epic "quiet stretching" session. Will post tomorrow's workout in the morning, and more about this "quiet stretching" madness.
Wednesday, February 09, 2011
An Ordinary Week Day at Cocina MKB
Hey everybody! I wanted to share what I ate with you today, since it's not particularly fancy, doesn't involve recipes, and is a pretty good example of typical week day (read: no time) fare around here :).
Breakfast:
Handful of plain pecans
Banana
Organic Buzz Free Coffee (brewed in my awesome Bodum Travel French Press - one of my christmas gifts from MKBBF. He gives the BEST gifts - always so practical, which I adore :) )
Lunch: Happy Plate **
3 boiled eggs - whites only
1/3 avocado sliced
1/2 HUGE grapefruit sliced
2 carrots
Paleo hummus to dip carrots (raw cashews + lemon juice + water ----> Magic Bullet)
Dinner:
Roasted Butternut Squash
Grilled Eggplant (we have a non stick grill pan but you can use a non stick skillet)
Chicken Breast cooked in skillet using water instead of oil
My hope is that anyone that thinks it is quicker to grab something on the go, than it is to eat the food your body was designed to be fueled by, will see otherwise. Nothing is quicker than raw veggies and fruit - which is part of why they're what I eat for my quick meals of the day. I have heard a lot of "well, I don't want to have to cook everyday" push back. The great news is you don't have to! The only things you need to cook are meats. I suggest boiling a dozen eggs at the beginning of the week and eating a couple or three whites on the days you don't feel like cooking. The rest of your intake can come from raw veggies, fruits, and nuts. I realize this sounds ridiculous, but my point here is to illustrate that lack of desire to cook does not preclude a wellness diet, or satisfied hunger.
**Happy Plate = boiled eggs (I eat whites only - the taste of yolk makes my stomach turn- MKBBF likes the whole egg) + 3-4 raw things (1-2 sources of good fat are a must). The name came from the first time it was ever made. MKBBF wanted to handle breakfast one morning, and I needed to crank out my morning BodyRock session before we ate, so it was perfect. I sat down and he put a plate in front of me with a smiley face he made with the food. He put sliced kiwi as one eye, sliced avocado as the other, a small clump of raw almonds for the nose, the egg whites as the hair, and a half a banana for the mouth. And he called it a happy plate - so the name stuck (have I mentioned I love him?? seriously, he's the best.). The fact that eating raw nutrient dense food makes your body happy also is just a sweet side benefit of the name :).
ROCK!
Breakfast:
Handful of plain pecans
Banana
Organic Buzz Free Coffee (brewed in my awesome Bodum Travel French Press - one of my christmas gifts from MKBBF. He gives the BEST gifts - always so practical, which I adore :) )
Lunch: Happy Plate **
3 boiled eggs - whites only
1/3 avocado sliced
1/2 HUGE grapefruit sliced
2 carrots
Paleo hummus to dip carrots (raw cashews + lemon juice + water ----> Magic Bullet)
Dinner:
Roasted Butternut Squash
Grilled Eggplant (we have a non stick grill pan but you can use a non stick skillet)
Chicken Breast cooked in skillet using water instead of oil
My hope is that anyone that thinks it is quicker to grab something on the go, than it is to eat the food your body was designed to be fueled by, will see otherwise. Nothing is quicker than raw veggies and fruit - which is part of why they're what I eat for my quick meals of the day. I have heard a lot of "well, I don't want to have to cook everyday" push back. The great news is you don't have to! The only things you need to cook are meats. I suggest boiling a dozen eggs at the beginning of the week and eating a couple or three whites on the days you don't feel like cooking. The rest of your intake can come from raw veggies, fruits, and nuts. I realize this sounds ridiculous, but my point here is to illustrate that lack of desire to cook does not preclude a wellness diet, or satisfied hunger.
**Happy Plate = boiled eggs (I eat whites only - the taste of yolk makes my stomach turn- MKBBF likes the whole egg) + 3-4 raw things (1-2 sources of good fat are a must). The name came from the first time it was ever made. MKBBF wanted to handle breakfast one morning, and I needed to crank out my morning BodyRock session before we ate, so it was perfect. I sat down and he put a plate in front of me with a smiley face he made with the food. He put sliced kiwi as one eye, sliced avocado as the other, a small clump of raw almonds for the nose, the egg whites as the hair, and a half a banana for the mouth. And he called it a happy plate - so the name stuck (have I mentioned I love him?? seriously, he's the best.). The fact that eating raw nutrient dense food makes your body happy also is just a sweet side benefit of the name :).
ROCK!
Hump Day Two a Day. For real this time :)
Hey everyone! So as promised I did last nights workout this morning. As a reminder this is what it was:
10 kipping pull ups
10 65 lb hang power cleans
10 Triceps push ups
20 Sasha Swings
20 Ab Rollers
x 5 rounds
It was every bit the miserable physical and mental olympics I thought it would be (so much so, I have decided to use it as a barometer of my improving fitness moving forward - a benchmark workout in CrossFit parlance). In the middle of my second round of the hang power cleans my elbows were too slow so the bar awkwardly slammed me in the ribs. It felt amazing, by the way. So I took about a minute and a half break in the middle to get some water and mentally get back in the game. From then on I was much more mentally engaged in my technique remembering the two things I normally forget about: aggressive elbows and hip explosion. I have the drop down, but it's pretty worthless without upward momentum generated in the hips and core. The cleans were easily the most challenging part for me.
My hands are also totally annihilated - by the end of the second round of Sasha Swings all of my callouses were weaping.Guess I'm gonna have to go get HIV and Hep C tested if anyone wants to come over and use my weights. There are a variety of reasons I don't use weightlifting gloves - all are immaterial here - point is that I don't. That meant my hands were watery and I was doing pull ups and cleans and Sasha Swings - all three of which were made more difficult since the tackiness of my skin was non existent. It was all grip muscle. Brutal.
Anyway, I finished the workout which was huge because during my almost-a-disaster induced break I was legitimately wondering if completing this was even a good idea. Then I switched my mental head space to taking it all one rep at a time. Rather than racing through it, focusing on keeping an even tempo, not stopping, and completing all the reps. Even still I was sweating like a pigpig, in RIDICULOUS amounts of muscular and cardiovascular fatigue, and generally physically wiped by the end of the 3rd round. But I made myself keep going, and I conquered it.
I feel AMAZING. I'm so proud that not only was I able to push through the physical pain, but I was able to conquer the voice in my head which doubted I could. Last night I thought 40 minutes would be a good goal time for completing this workout.
My time: 39:49.
YES!FUCK YES!
Workout 2: Tik Tok Exercise Challenge
Will keep you all posted on my scores when I complete it later this evening! For now, I have to go pick up my dress pants from the tailor, and get mentally prepped for my Biochemistry II exam later this afternoon.
ROCK!
*******UPDATE*******
My tailor is closing at the end of the month. Turns out rent in Buckhead is too spendy. B-b-but I just spent $70.00 on three pairs of pants (although to replace the pants would've been $300.00 . . . so it's still a relative bargain). Just when I find a tailor to satisfactorily rebuild the clothes I have shrunk out of entirely, she closes. DAMN IT!
Anyway, here are my scores for Workout 2: Tik Tok Exercise Challenge
Round 1 Time: 3:16
20 sec high knee intervals: 60,61,62,61,57,61,62,61
Round 2 Time: 2:48
20 sec high knee intervals: 70,61,63,61,62,62,59,62
Round 3 Time: 2:37
Total High Knees: 985.
Then I collapsed.
My time challenge scores got progressively faster, which was interesting since I was going at my max the whole time. Odd. Anyway, in the event you're thinking "how do you do more than 2 high knees per second?" the answer is "POUR IT ON!" I was shocked at how many I could do, but judging by the fact my shirt** was soaked all the way through after the fourth 20 second interval in the first set, maybe it shouldn't have been such a surprise hah.
**I highly highly recommend Under Armour HeatGear Compression Shirts. The stuff is amazing - it's super lightweight and is very tight so it does a fabulous job of keeping everything where it's supposed to be. When I jump around doing high knees or whatever, I don't feel like my stomach and guts and boobs are all over the place. If your concern is the way it looks on you, put one up for "perk of working out at home". Function over form, friends. I have UA HG t-shirts, long sleevers, sleeveless, and one with a built in bra,which is totally unnecessary since I have the chest of a 12 year old boy and they're all fabulous. Word of caution though - they don't hold up well against the rough grip of the barbell or Sasha - so I use them for workouts which don't involve the bar or Sasha. Which makes at least once a day :).
10 kipping pull ups
10 65 lb hang power cleans
10 Triceps push ups
20 Sasha Swings
20 Ab Rollers
x 5 rounds
It was every bit the miserable physical and mental olympics I thought it would be (so much so, I have decided to use it as a barometer of my improving fitness moving forward - a benchmark workout in CrossFit parlance). In the middle of my second round of the hang power cleans my elbows were too slow so the bar awkwardly slammed me in the ribs. It felt amazing, by the way. So I took about a minute and a half break in the middle to get some water and mentally get back in the game. From then on I was much more mentally engaged in my technique remembering the two things I normally forget about: aggressive elbows and hip explosion. I have the drop down, but it's pretty worthless without upward momentum generated in the hips and core. The cleans were easily the most challenging part for me.
My hands are also totally annihilated - by the end of the second round of Sasha Swings all of my callouses were weaping.
Anyway, I finished the workout which was huge because during my almost-a-disaster induced break I was legitimately wondering if completing this was even a good idea. Then I switched my mental head space to taking it all one rep at a time. Rather than racing through it, focusing on keeping an even tempo, not stopping, and completing all the reps. Even still I was sweating like a pigpig, in RIDICULOUS amounts of muscular and cardiovascular fatigue, and generally physically wiped by the end of the 3rd round. But I made myself keep going, and I conquered it.
I feel AMAZING. I'm so proud that not only was I able to push through the physical pain, but I was able to conquer the voice in my head which doubted I could. Last night I thought 40 minutes would be a good goal time for completing this workout.
My time: 39:49.
YES!
Workout 2: Tik Tok Exercise Challenge
Will keep you all posted on my scores when I complete it later this evening! For now, I have to go pick up my dress pants from the tailor, and get mentally prepped for my Biochemistry II exam later this afternoon.
ROCK!
*******UPDATE*******
My tailor is closing at the end of the month. Turns out rent in Buckhead is too spendy. B-b-but I just spent $70.00 on three pairs of pants (although to replace the pants would've been $300.00 . . . so it's still a relative bargain). Just when I find a tailor to satisfactorily rebuild the clothes I have shrunk out of entirely, she closes. DAMN IT!
Anyway, here are my scores for Workout 2: Tik Tok Exercise Challenge
Round 1 Time: 3:16
20 sec high knee intervals: 60,61,62,61,57,61,62,61
Round 2 Time: 2:48
20 sec high knee intervals: 70,61,63,61,62,62,59,62
Round 3 Time: 2:37
Total High Knees: 985.
Then I collapsed.
My time challenge scores got progressively faster, which was interesting since I was going at my max the whole time. Odd. Anyway, in the event you're thinking "how do you do more than 2 high knees per second?" the answer is "POUR IT ON!" I was shocked at how many I could do, but judging by the fact my shirt** was soaked all the way through after the fourth 20 second interval in the first set, maybe it shouldn't have been such a surprise hah.
**I highly highly recommend Under Armour HeatGear Compression Shirts. The stuff is amazing - it's super lightweight and is very tight so it does a fabulous job of keeping everything where it's supposed to be. When I jump around doing high knees or whatever, I don't feel like my stomach and guts and boobs are all over the place. If your concern is the way it looks on you, put one up for "perk of working out at home". Function over form, friends. I have UA HG t-shirts, long sleevers, sleeveless, and one with a built in bra,
Tuesday, February 08, 2011
Two-fer Tuesday
Hey everyone! So I know I'm a little late getting this up, but I have a Biochemistry II test tomorrow that I've been going a bit nuts over. Today is a two workout day:
Workout 1: Poker Face Workout
This is a workout that Zuzana and Freddy have posted before, so my goal will be to beat my old reps during the intervals. (This is why it's so important to keep a log of your workouts!! Charting progress is hugely motivating :) )
Workout 2:
10 kipping pull ups
10 65 lb power cleans
10 Triceps push ups
20 Sasha Swings
20 Ab Rollers
x 5 rounds
For time.
ROCK!
*******UPDATE*******
Workout 1: Poker Face Workout - old scores from mid December are in parentheses -
Surfer 15/13/11/12 (14/10/10/9)
Round Kick and Knee Crunch L) 13/12/13/13 (13/10/10/10)
R) 13/13/13/14 (10/12/10/10)
1-2-3 Push Up 15/15/14/14 (10/11/10/12)
Ninja Jump and Sandbag Pick Up -28 lb sandbag 5/6/6/6 (22 lb sandbag 6/6/8/8)
Feeling very excited about these scores since this pretty big improvement comes after just under 2 months. That's not very long to have improved on pretty much everything - except arguably the ninja and sandbag exercise - but the extra 6 lbs makes a HUGE difference exertion wise.
Workout 2: Well, I attempted it. Since I did my BodyRock workout a measly hour and a half ago, I didn't feel like it was safe to finish. I did 1 and a half rounds before realizing this workout is not a second workout of the day kind of offering (especially so soon after the first ass kick du jour). So I'm going to do it tomorrow morning and do whatever the BodyRock workout is at night, instead of the other way around like I normally do.
Workout 1: Poker Face Workout
This is a workout that Zuzana and Freddy have posted before, so my goal will be to beat my old reps during the intervals. (This is why it's so important to keep a log of your workouts!! Charting progress is hugely motivating :) )
Workout 2:
10 kipping pull ups
10 65 lb power cleans
10 Triceps push ups
20 Sasha Swings
20 Ab Rollers
x 5 rounds
For time.
ROCK!
*******UPDATE*******
Workout 1: Poker Face Workout - old scores from mid December are in parentheses -
Surfer 15/13/11/12 (14/10/10/9)
Round Kick and Knee Crunch L) 13/12/13/13 (13/10/10/10)
R) 13/13/13/14 (10/12/10/10)
1-2-3 Push Up 15/15/14/14 (10/11/10/12)
Ninja Jump and Sandbag Pick Up -28 lb sandbag 5/6/6/6 (22 lb sandbag 6/6/8/8)
Feeling very excited about these scores since this pretty big improvement comes after just under 2 months. That's not very long to have improved on pretty much everything - except arguably the ninja and sandbag exercise - but the extra 6 lbs makes a HUGE difference exertion wise.
Workout 2: Well, I attempted it. Since I did my BodyRock workout a measly hour and a half ago, I didn't feel like it was safe to finish. I did 1 and a half rounds before realizing this workout is not a second workout of the day kind of offering (especially so soon after the first ass kick du jour). So I'm going to do it tomorrow morning and do whatever the BodyRock workout is at night, instead of the other way around like I normally do.
Monday, February 07, 2011
Birthday Body Blast!
Hey everyone! Welp, it's my birthday. 25 years ago I came screaming into this world, and I haven't stopped :). As of today, my insurance rates just plummet, and I can rent a car without an age penalty. It's the little things!
Given that it is my 1 out of 365 days in the year I owe it to myself to be in a good mood ALL day. Sounds like a small thing, but I'm wound up pretty tightly as most of us SUPER Type-A's are. The only sure fire way for me to feel great and be in a positive head space is to do a grueling workout and come out the other end knowing I achieved something I previously thought I couldn't. I made sure the very first thing I did this morning was get in one of my two workouts for the day.
Workout 1: Legs & Cardio Challenge
I did jumping jacks in the 20 sec intervals instead of high knees because of my right foot. Coming down on it with all of my weight is just. Not. Happening. Here were my scores.
Round 1 Time: 4:11.14
Jumping Jacks Intervals: 26/26/27/26/27/27/27/26
Round 2 Time: 4:05.51
Jumping Jacks Intervals: 28/28/28/26/28/27/28/28
Round 3 Time: 4:02.16
That's 433 total jumping jacks and 180 total Chair Step Up to Back Lunges in ~20 minutes. Have I mentioned how much I heart High Intensity Interval Training?!
Then I had breakfast with MKBBF. We had a bell pepper, onion, crimini egg white scramble and banana flax seed pancakes.
Banana Flax seed Pancakes - Makes about 4 6 inch pancakes. The portions in parenthesis are for one pancake for those of you who are division averse - so you can just multiply to make the amount you like.
2 bananas (.5 banana)
4 egg whites (1 egg white)
1/2 cup flax seed meal (2 tbsp flax seed meal)
1/2 cup blueberries - frozen is OK (optional - for topping only)
If you're using the blueberries to top your pancakes - put them in a pan over low heat and cover. Cook for about 10 minutes. 5 minutes if they're fresh.
Mash bananas, add egg whites and combine, then flax seed meal. Heat a nonstick pan over medium heat for about 20 seconds. If you don't have nonstick cookware, use a bit of coconut oil to keep the cakes from being impossible to extricate from the bottom and flip. Pour about a 4 inch round pile of the batter and use the back of a spoon to spread it out a bit. You don't have to do this, but I've found they cook more evenly through the middle if I do. Cook for about a minute and a half or until the edges start to look cooked. By that I mean, once the wet shine of the batter goes away. Then little by little using a plastic (not rubber - that's a nightmare) spatula, separate the cake from the pan and flip. Cook for another minute and a half or so and pull off the heat.
Serve on a plate and pour the blueberries over the cakes. These are quite sweet, and you shouldn't need maple syrup. If you do, remember to use REAL maple syrup. Aunt Jemima's poison sugar water does not add to these cakes. It detracts. Trust me :)
Workout 2: New 300 Rep Workout
You may wonder why I'd do two workouts on my birthday of all days. It's because of the reason above. I deserve to be in a great mood for all 24 hours of my birthday, and if I have to bust my ass for an hour of it to achieve that, it's an hour well spent :).
ROCK!
*******UPDATE*******
Workout 2: New 300 Rep Workout Time:
26:07
I missed Zuzana by 5 seconds. DAMN it!
I did the 30 pull ups kipping instead of using a chair or a band. Have been able to do kipping pull ups for as long as I can remember. In fact, when I was a gymnast what I now call kipping pull ups were then referred to as cheated pull ups hah. Oh, how things change. I can still crank out strict pull-ups, don't get me wrong. But I am presently unable to do 40 in a row like I once could. The issue with the kipping ones recently has been this: I have one of those over the door jam pull up bar things and the way I would flip my hands at the top of the pull up would jostle the bar almost out of position (DANGER!). I figured out how to do them and get the full effect of the kip without the grip flip, so it was exciting to put that to use in this workout.
Yes, I just said pull ups are exciting. Don't judge me!
Given that it is my 1 out of 365 days in the year I owe it to myself to be in a good mood ALL day. Sounds like a small thing, but I'm wound up pretty tightly as most of us SUPER Type-A's are. The only sure fire way for me to feel great and be in a positive head space is to do a grueling workout and come out the other end knowing I achieved something I previously thought I couldn't. I made sure the very first thing I did this morning was get in one of my two workouts for the day.
Workout 1: Legs & Cardio Challenge
I did jumping jacks in the 20 sec intervals instead of high knees because of my right foot. Coming down on it with all of my weight is just. Not. Happening. Here were my scores.
Round 1 Time: 4:11.14
Jumping Jacks Intervals: 26/26/27/26/27/27/27/26
Round 2 Time: 4:05.51
Jumping Jacks Intervals: 28/28/28/26/28/27/28/28
Round 3 Time: 4:02.16
That's 433 total jumping jacks and 180 total Chair Step Up to Back Lunges in ~20 minutes. Have I mentioned how much I heart High Intensity Interval Training?!
Then I had breakfast with MKBBF. We had a bell pepper, onion, crimini egg white scramble and banana flax seed pancakes.
Banana Flax seed Pancakes - Makes about 4 6 inch pancakes. The portions in parenthesis are for one pancake for those of you who are division averse - so you can just multiply to make the amount you like.
2 bananas (.5 banana)
4 egg whites (1 egg white)
1/2 cup flax seed meal (2 tbsp flax seed meal)
1/2 cup blueberries - frozen is OK (optional - for topping only)
If you're using the blueberries to top your pancakes - put them in a pan over low heat and cover. Cook for about 10 minutes. 5 minutes if they're fresh.
Mash bananas, add egg whites and combine, then flax seed meal. Heat a nonstick pan over medium heat for about 20 seconds. If you don't have nonstick cookware, use a bit of coconut oil to keep the cakes from being impossible to extricate from the bottom and flip. Pour about a 4 inch round pile of the batter and use the back of a spoon to spread it out a bit. You don't have to do this, but I've found they cook more evenly through the middle if I do. Cook for about a minute and a half or until the edges start to look cooked. By that I mean, once the wet shine of the batter goes away. Then little by little using a plastic (not rubber - that's a nightmare) spatula, separate the cake from the pan and flip. Cook for another minute and a half or so and pull off the heat.
Serve on a plate and pour the blueberries over the cakes. These are quite sweet, and you shouldn't need maple syrup. If you do, remember to use REAL maple syrup. Aunt Jemima's poison sugar water does not add to these cakes. It detracts. Trust me :)
Workout 2: New 300 Rep Workout
You may wonder why I'd do two workouts on my birthday of all days. It's because of the reason above. I deserve to be in a great mood for all 24 hours of my birthday, and if I have to bust my ass for an hour of it to achieve that, it's an hour well spent :).
ROCK!
*******UPDATE*******
Workout 2: New 300 Rep Workout Time:
26:07
I missed Zuzana by 5 seconds. DAMN it!
I did the 30 pull ups kipping instead of using a chair or a band. Have been able to do kipping pull ups for as long as I can remember. In fact, when I was a gymnast what I now call kipping pull ups were then referred to as cheated pull ups hah. Oh, how things change. I can still crank out strict pull-ups, don't get me wrong. But I am presently unable to do 40 in a row like I once could. The issue with the kipping ones recently has been this: I have one of those over the door jam pull up bar things and the way I would flip my hands at the top of the pull up would jostle the bar almost out of position (DANGER!). I figured out how to do them and get the full effect of the kip without the grip flip, so it was exciting to put that to use in this workout.
Yes, I just said pull ups are exciting. Don't judge me!
Sunday, February 06, 2011
Superfit Sunday! And another BIG first.
Hey everybody! First off:
Happy Birthday to MKBMom! The best mom in the world. Best. And nothing else needs to be said, because everyone that knows her can fill in the blanks with superlatives :). I love you Mom!!!!
I never updated last night's post with my scores from the Marine Corps Workout because I realized I had left my flocking Gymboss at my Dad's place. BOOOOO HISSSS!!!! And, if we're being honest - 150 half pistols on each leg and 840 Jumping Jacks did a number on my legs/right hip/right foot.
Anyhow, MKBDad came over early this afternoon and dropped it off for me, so I was able to complete the workout tonight.
Had a great evening down in Buckhead with MKBBF. We pretty much did our normal Sunday routine, except there was no church because of the SuperBowl. They had a 9:00 and an 11:00, but MKBBF was in Board Review until 3:00 so those were a no go. So we'll watch the sermon online tomorrow once the latest message is up :). We went to Caribou Coffee and then got salads at Whole Foods. Then we did something a bit unusual for us. We had the dogs in the car, so we took a leisurely drive around West Paces Ferry area. We spend a lot of time around there, but hardly ever stop to smell the roses. And the dogs hanging their beaks out of the windows to take in the fresh night air made my heart very happy. Then instead of jumping on 75N we took Northside Dr. home, which is possibly my favorite road in all of Atlanta. It was peaceful and quiet (except the panting) and relaxing and amazing. Then we got home and . . .
*Drum roll*
BIG FIRST! MKBBF did the workout with me! And finished! He modified a few things because his hip is a little jacked so he has to tread lightly on some of the stuff. He did an amazing job though, and I'm so proud that he finished this workout because it was a REAL mind suck. During the very few intervals where he had to, you know, breathe, he was a really great cheerleader :).
In the last two days I have had my first high intensity interval workouts with both my Dad and MKBBF. I feel so lucky that I am able to help them gain and maintain functional strength and heath, and that they are willing participants :). It is my sincerest hope that I can get everyone around me working out this way. You can get in the best health of your life in 25 minutes a day, if you train properly.
Anyway, here are my scores for the Marine Corps Workout:
Round 1
Part 1
Sandbag Squats (R)14/12 2) 11/8
Plank Jump Push-Up 8/8/7/6 2) 8/7/6/6
Sandbag Squats (L) 11/9 2) 9/7
Part 2
Time Challenge:
1) 3:34
Part 3
Sandbag Mini Squats (R) 26/21
Supergirl Push-Ups 8/8/7/7
Sandbag Mini Squats (L) 25/22
Round 2
Part 1
Sandbag Squats (R) 11/8
Plank Jump Push-Up 8/7/6/6
Sandbag Squats (L) 9/7
Part 2
Time Challenge:
1) 3:34 (same as the first round! after both of these I absolutely wanted to curl up into a ball and suck water until the end of time :) )
Part 3
Sandbag Mini Squats (R) 26/18
Supergirl Push-Ups 8/8/7/8
Sandbag Mini Squats (L) 25/24
Today was one of the happiest days in recent memory. I'll spare you the barf inducing details, so I'll say it plainly. I'm in love :D.
ROCK!
Happy Birthday to MKBMom! The best mom in the world. Best. And nothing else needs to be said, because everyone that knows her can fill in the blanks with superlatives :). I love you Mom!!!!
I never updated last night's post with my scores from the Marine Corps Workout because I realized I had left my flocking Gymboss at my Dad's place. BOOOOO HISSSS!!!! And, if we're being honest - 150 half pistols on each leg and 840 Jumping Jacks did a number on my legs/right hip/right foot.
Anyhow, MKBDad came over early this afternoon and dropped it off for me, so I was able to complete the workout tonight.
Had a great evening down in Buckhead with MKBBF. We pretty much did our normal Sunday routine, except there was no church because of the SuperBowl. They had a 9:00 and an 11:00, but MKBBF was in Board Review until 3:00 so those were a no go. So we'll watch the sermon online tomorrow once the latest message is up :). We went to Caribou Coffee and then got salads at Whole Foods. Then we did something a bit unusual for us. We had the dogs in the car, so we took a leisurely drive around West Paces Ferry area. We spend a lot of time around there, but hardly ever stop to smell the roses. And the dogs hanging their beaks out of the windows to take in the fresh night air made my heart very happy. Then instead of jumping on 75N we took Northside Dr. home, which is possibly my favorite road in all of Atlanta. It was peaceful and quiet (except the panting) and relaxing and amazing. Then we got home and . . .
*Drum roll*
BIG FIRST! MKBBF did the workout with me! And finished! He modified a few things because his hip is a little jacked so he has to tread lightly on some of the stuff. He did an amazing job though, and I'm so proud that he finished this workout because it was a REAL mind suck. During the very few intervals where he had to, you know, breathe, he was a really great cheerleader :).
In the last two days I have had my first high intensity interval workouts with both my Dad and MKBBF. I feel so lucky that I am able to help them gain and maintain functional strength and heath, and that they are willing participants :). It is my sincerest hope that I can get everyone around me working out this way. You can get in the best health of your life in 25 minutes a day, if you train properly.
Anyway, here are my scores for the Marine Corps Workout:
Round 1
Part 1
Sandbag Squats (R)14/12 2) 11/8
Plank Jump Push-Up 8/8/7/6 2) 8/7/6/6
Sandbag Squats (L) 11/9 2) 9/7
Part 2
Time Challenge:
1) 3:34
Part 3
Sandbag Mini Squats (R) 26/21
Supergirl Push-Ups 8/8/7/7
Sandbag Mini Squats (L) 25/22
Round 2
Part 1
Sandbag Squats (R) 11/8
Plank Jump Push-Up 8/7/6/6
Sandbag Squats (L) 9/7
Part 2
Time Challenge:
1) 3:34 (same as the first round! after both of these I absolutely wanted to curl up into a ball and suck water until the end of time :) )
Part 3
Sandbag Mini Squats (R) 26/18
Supergirl Push-Ups 8/8/7/8
Sandbag Mini Squats (L) 25/24
Today was one of the happiest days in recent memory. I'll spare you the barf inducing details, so I'll say it plainly. I'm in love :D.
ROCK!
Saturday, February 05, 2011
Chiropractic Widow Saturday Part 2: Big First!
Hey everyone! So MKBBF had board review at school again all day until 5:00PM. I took the opportunity to get in some QT with MKBDad. i.e. my hero. We went out to breakfast at J. Christopher's - a favorite of ours - got a couple of egg white omelettes and some coffee :). Then we headed back to his place and did some real estate and car research and generally goofed around. After a while our food had settled and I was feeling the itch to get moving. Since he normally hikes 3-4 miles every morning, and hadn't yet by that point in the day, I invited him to do the Legs on Fire Exercise Challenge with me.
It was our first non strict cardio workout together - our first Tandem BodyRock session! He modified the challenge a bit doing two legged squats instead of one leg - but still that's 300 squats! With proper form! Good grief! During the 20 second jumping intervals we did jumping jacks and averaged 21 jacks per interval. Since there were 5 rounds of 8 intervals - we did roughly 840 jumping jacks.
I am SO proud of him! To conquer an epic workout like this one out of the gate is HUGE.
Conclusion: My Dad is Superman.
I'll also be conquering this beast of a workout later on tonight:
Marine Corps Workout
I'll post my scores when I finish :).
ROCK!
It was our first non strict cardio workout together - our first Tandem BodyRock session! He modified the challenge a bit doing two legged squats instead of one leg - but still that's 300 squats! With proper form! Good grief! During the 20 second jumping intervals we did jumping jacks and averaged 21 jacks per interval. Since there were 5 rounds of 8 intervals - we did roughly 840 jumping jacks.
I am SO proud of him! To conquer an epic workout like this one out of the gate is HUGE.
Conclusion: My Dad is Superman.
I'll also be conquering this beast of a workout later on tonight:
Marine Corps Workout
I'll post my scores when I finish :).
ROCK!
Friday, February 04, 2011
I'm unwell! Boooooo
So I didn't get to yesterdays workouts and I'm not sure I'll get to them today either. I'd love to write a sonnet about how crappy I feel, but I'm too exhausted for that.
Ah, to be in the sweet grips of adrenal fatigue.
*******UPDATE*******
Without going into too much detail, I've been REALLY stressed for the last 36 hours. As in can't seem to stop crying, have feelings of the world falling down around my ears etc. This emotional turmoil has left me in a LOT of physical pain from a burny stomach and no appetite to swollen stingy eyes. Then all of that stopped, and I became listless. Not even sad anymore, not angry, not human.
When something hurts physically like a stubbed toe the natural response is to move somehow. I usually drop the F bomb and sit on my butt and rock back and forth. Same thing with most headaches I get - I usually rock or sway or move somehow. Then it occurred to me, if movement is magic for physical pain, maybe it could alleviate my emotional pain as well. So you know what I did? Workout 1 from yesterday. I wiped the floor with myself, and you know what?
I FEEL SO MUCH BETTER!
Then I had a Big Ass Salad with herb greens, red bell pepper, cucumber, tomato, carrot, onion, a few raisins, egg and chicken breast. For the dressing I used the juice of a lemon, about a quarter cup of olive oil and 2 hefty cloves of garlic and Magic Bullet-ed it together. Usually when I do a BAS, I put it in a huge metal bowl and MKBBF and I eat right from the bowl, as was the case tonight.
I also made pumpkin soup which is really tough. 1 can of organic pumpkin, 3/4 cup organic chicken stock. Heat. Eat.
Rock!
Ah, to be in the sweet grips of adrenal fatigue.
*******UPDATE*******
Without going into too much detail, I've been REALLY stressed for the last 36 hours. As in can't seem to stop crying, have feelings of the world falling down around my ears etc. This emotional turmoil has left me in a LOT of physical pain from a burny stomach and no appetite to swollen stingy eyes. Then all of that stopped, and I became listless. Not even sad anymore, not angry, not human.
When something hurts physically like a stubbed toe the natural response is to move somehow. I usually drop the F bomb and sit on my butt and rock back and forth. Same thing with most headaches I get - I usually rock or sway or move somehow. Then it occurred to me, if movement is magic for physical pain, maybe it could alleviate my emotional pain as well. So you know what I did? Workout 1 from yesterday. I wiped the floor with myself, and you know what?
I FEEL SO MUCH BETTER!
Then I had a Big Ass Salad with herb greens, red bell pepper, cucumber, tomato, carrot, onion, a few raisins, egg and chicken breast. For the dressing I used the juice of a lemon, about a quarter cup of olive oil and 2 hefty cloves of garlic and Magic Bullet-ed it together. Usually when I do a BAS, I put it in a huge metal bowl and MKBBF and I eat right from the bowl, as was the case tonight.
I also made pumpkin soup which is really tough. 1 can of organic pumpkin, 3/4 cup organic chicken stock. Heat. Eat.
Rock!
Thursday, February 03, 2011
I'm baaaaack!
Okay, so I'll post a write-up of my recent getaway to the Shenandoah Valley, Virginia later. For now, 2 workouts of the day so I can feel like I retroactively earned the fact that I ate my way across Charlottesville yesterday.
Workout 1: Ass Busting Workout
W0rkout 2: Legs on Fire Exercise Challenge
It's 5:30 now and I haven't done either of them. Looks like I've got some pretty serious catching up to do! But for now? I'm taking a nap.
Rock!
Workout 1: Ass Busting Workout
W0rkout 2: Legs on Fire Exercise Challenge
It's 5:30 now and I haven't done either of them. Looks like I've got some pretty serious catching up to do! But for now? I'm taking a nap.
Rock!
Tuesday, February 01, 2011
Charlottesville
The workout of the day is 100 burpees for time. I won't be doing it, but you can if you like :).
I am privileged and proud to be a part of the University of Virginia. I truly believe it is the best university in the world. There is something about the atmosphere here that is unrivaled and unparalleled by any other institution. I ate some sushi at the Pav today with Marcus and flashed back to some of the best times in my life. A solid 75% of them happened in this amazing, amazing place.
Thanks for footing the bill for it, Dad. I owe you more than I can ever pay back for the memories and knowledge I gained here.
And THANK GOD I'M A WAHOO.
WahooWAH!!!
/mobile
We can do better. Together.
"You don't catch a disease because it doesn't exist. It's you in a different state! There's no such thing as a medical condition. There's only a human condition - a state of physiology. And that physiology is not based on error. It's an adaptation. To what? Your chronically RIDICULOUS lifestyle choices. You have no genetic defense against chronic stupidity."-Dr. James Chestnut DC
Chronic stupidity = eating non natural foods, denying your body the movement it needs to keep your mental health and physiology firing on all cylinders.
It's no secret that veggies, fish, meats, and a little fruit and nuts are "healthy" foods. And yet we as a country are spending hundreds of millions on cancer water (diet coke etc) and frankenfoods. I have news for you: milk is a terrible source of calcium, and grains won't do anything beneficial for your digestion in the long run. These fallacies have been propagated for years. The facts are that when compared to Dr. Pepper and HoHos milk and whole grains come out as health promoting knights in shining armor. There is nothing. Absolutely nothing. In a glass of milk or a piece of whole wheat toast you won't get in spades in a Big Ass Salad. And without the long term deleterious effects of dairy and grain consumption on your gut lining. Win. Win!
It's also no secret that you NEED exercise. It's not an option. And yet we spend millions on gym memberships we DON'T use and wonder machines and instruments which flex our muscles for us. Seriously? Get off the couch, America. Sloth is a deadly sin indeed; it's killing us off by the millions. 25 minutes of movement a day to live the other 1415 minutes of each day in a more balanced state mentally, emotionally and physically. And for decades longer, too. Win. Win!
We can easily move on the continuum toward wellness and balance together. According to Melissa and Dallas over at Whole30 eating well and living well are not hard. Hard is enduring chemotherapy, or watching someone you love die from diabetes. Eating salad and fulfilling your bodies need to move are not hard.
Let's do this.
Rock!
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