Hey guys! Today's workout is 21 minutes long, and emphasizes the push-up.
10:50. Rest:work.
1) triceps push ups
2) jumping split squats
3) wide arm push ups
4) speed squats
5) inverted pushups (either handstand or with your feet on an elevated surface with your butt in the air)
6) lateral raises with a dumbbell (I used 10 lb dumbbells for first round then fives- DON'T sacrifice form!)
3 rounds. WRITE DOWN YOUR REPS!
My scores:
1) 30, 16, 14 = 60
2) 40, 34, 30 = 104
3) 23, 17, 18 = 58
4) 31, 32 (!!!), 30 = 93
5) 6, 6, 5 = 17
6) 12 (10 lb), 16, 14 (5 lb) = 42
THEN:
1 min low jacks
1 min hopping on one foot
1 min hopping on other foot
That's it. Just these three minutes will do plenty if you keep the low jacks low and your heels off the ground doing the jumps. Seriously, you'll be surprised how much jumping on one foot sucks :).
ROCK!
Monday, October 31, 2011
Sunday, October 30, 2011
Backside Balance Out
Hey guys! Today we're going to focus on our backs and backsides to balance out yesterdays ab work. Today's workout involves weights. If you don't have a barbell and plates, get a duffle bag and put some heavy stuff in it. If you are new to deadlifts DON'T do your bodyweight. Otherwise, go ahead. Watch this video for proper deadlift technique. In the video the guy says to literally draw the weight up your legs. If you are new to dead lifting, follow his advice until you can feel the proper biomechanics of the lift. I don't drag the weights up my legs anymore, but I definitely did to start. Go nice and slow if you're making contact with your skin otherwise you'll rip it off. Trust me, I did it :).
ALL OF THAT SAID:
The number one rule of MKB is
NO ONE GETS HURT!
Injuries set you back much further than any improvement would leap you forward by doing too much too soon.
Today's workout:
100 100lb deadlifts
200 swimmers with 2.5-3 lb weight in each hand.
*In this video the guy says to hold the lift for three seconds, but you're not going to do that. You are going to be constantly switching the opposite arm/leg combo so your arms and legs will be fluttering. Important to keep your arms and legs straight - lifting the arms with your shoulders only and lifting your legs with your butt only. No momentum or leg kicking allowed!
Those two exercises for time.
THEN a little indoor cardio action.
200 high knees
I cut the forward motion component and do them in front of a mirror to make sure I'm keeping my chest up and my knees are getting up high enough.
100 Jumping Jacks
5 rounds for time.
Camera battery is deader than a doornail, so no video today. If you're lucky I may use the last bit of the juice to show you what this workout did to me when I'm done so you can giggle at me :).
ROCK!
My scores:
1) 14:29
2) 13:56
The aftermath:
Mouth always open in these photos because I've literally JUST finished and am huffing and puffing.
ALL OF THAT SAID:
The number one rule of MKB is
NO ONE GETS HURT!
Injuries set you back much further than any improvement would leap you forward by doing too much too soon.
Today's workout:
100 100lb deadlifts
200 swimmers with 2.5-3 lb weight in each hand.
*In this video the guy says to hold the lift for three seconds, but you're not going to do that. You are going to be constantly switching the opposite arm/leg combo so your arms and legs will be fluttering. Important to keep your arms and legs straight - lifting the arms with your shoulders only and lifting your legs with your butt only. No momentum or leg kicking allowed!
Those two exercises for time.
THEN a little indoor cardio action.
200 high knees
I cut the forward motion component and do them in front of a mirror to make sure I'm keeping my chest up and my knees are getting up high enough.
100 Jumping Jacks
5 rounds for time.
Camera battery is deader than a doornail, so no video today. If you're lucky I may use the last bit of the juice to show you what this workout did to me when I'm done so you can giggle at me :).
ROCK!
My scores:
1) 14:29
2) 13:56
The aftermath:
Mouth always open in these photos because I've literally JUST finished and am huffing and puffing.
Saturday, October 29, 2011
AbSaturday!!
Hey guys! Here's todays Ab Crusher.
20 side plank ups each side
20 25% bodyweight untucked foot weighted sit ups
10 hanging leg raises
100 Jumping Jacks
5 rounds for time.
My score:
25:27
Watch me huff and puff in the video immediately post-workout :).
ROCK!
20 side plank ups each side
20 25% bodyweight untucked foot weighted sit ups
10 hanging leg raises
100 Jumping Jacks
5 rounds for time.
My score:
25:27
Watch me huff and puff in the video immediately post-workout :).
ROCK!
Friday, October 28, 2011
Tabata Shoulder and Thigh Ass-Kick
Happy Friday everyone! Here is the workout for today.
Tabata:
Pull-Ups
Jumping Split Squat with Stability Ball Squeeze
Isometric Half Squat with Shoulder Press
Hand Food Hand Off
16 total minutes of big bad burn.
Here's the video, which gives basic technique and some alternatives if you don't have weights or a pull up bar.
My scores:
Pull Ups: 8 strict/unaided, all others with stability ball 5, 6, 6, 6, 6, 5, 5 (Total: 47)
*Last time I did Tabata Pull Ups I did Jumping which are much easier than the ones I did today*
Jumping Split Squat: 17, 13, 10, 9, 9, 11, 11, 10 (Total: 90)
Squat Shoulder Presses w/ 10 lb weight: 10, 10, 10, 7, 7, 7, 9, 8 (Total: 68)
Hand Food Hand Off: 12, 10, 10, 11, 10, 9, 10, 10 (Total: 82)
This is how you should feel after you do 4 Tabata rounds. Or two for that matter. Remember, each work interval is MAXIMUM EFFORT. You can do ANYTHING for TWENTY SECONDS!
Side note: my shoulders are shaking so much in this picture I had to try to take it three different times because the immense weight of my point and shoot digital camera was too much to bear with one hand.
GET IT.
Enjoy :D.
Tabata:
Pull-Ups
Jumping Split Squat with Stability Ball Squeeze
Isometric Half Squat with Shoulder Press
Hand Food Hand Off
16 total minutes of big bad burn.
Here's the video, which gives basic technique and some alternatives if you don't have weights or a pull up bar.
My scores:
Pull Ups: 8 strict/unaided, all others with stability ball 5, 6, 6, 6, 6, 5, 5 (Total: 47)
*Last time I did Tabata Pull Ups I did Jumping which are much easier than the ones I did today*
Jumping Split Squat: 17, 13, 10, 9, 9, 11, 11, 10 (Total: 90)
Squat Shoulder Presses w/ 10 lb weight: 10, 10, 10, 7, 7, 7, 9, 8 (Total: 68)
Hand Food Hand Off: 12, 10, 10, 11, 10, 9, 10, 10 (Total: 82)
This is how you should feel after you do 4 Tabata rounds. Or two for that matter. Remember, each work interval is MAXIMUM EFFORT. You can do ANYTHING for TWENTY SECONDS!
Side note: my shoulders are shaking so much in this picture I had to try to take it three different times because the immense weight of my point and shoot digital camera was too much to bear with one hand.
GET IT.
Enjoy :D.
Tuesday, October 25, 2011
Sunday, October 23, 2011
20 minute AMRAP Challenge!
In the video I mentioned something about posting my score at 3:00 today. I was up later than I thought I'd be last night, so that probably won't happen until this evening.
Anyway, give it a try, tell me what you think!
ROCK!
My Score: 46 + 2 Low Jacks
Oh, and just to crush a quick objection. When I did this blog the first time around, I would encourage people to try the workouts, and the objection was "I can't. Working out isn't easy for me like it is for you."
Ahem. This is the unedited version of what I looked like at the end of this workout. You can't tell but I have raging boob and stomach sweat and the top of my head is SOAKED.
Don't tell me it's easy for me, and I won't tell you it's too hard for you.
Because it's bullshit. <3
Climbing. Climb On.
Workout:
20 minute run
then:
100 mountain climbers
10 pushups
10 jumping split squats
10 rounds for time.
ROCK!
My Score:
16:36
Photo courtesy of Strong is the New Skinny
20 minute run
then:
100 mountain climbers
10 pushups
10 jumping split squats
10 rounds for time.
ROCK!
My Score:
16:36
Photo courtesy of Strong is the New Skinny
Saturday, October 22, 2011
AbSaturday
Hey guys! Another quick post. WOD:
20 x 3 pulse deep squats
10 straight leg hanging leg raises
15 side plank ups L to 5 dumbbell hugs L
15 side plank ups L to 5 dumbbell hugs L
20 russian twists w/10 lb plate
x5 rounds for time.
50 V Crunches (timed)
1 min plank
x2 rounds
My first video how to - I had just finished my workout so I'm pretty much busted. What a debut. Anyway, as we all knew, I'm not a model. I'm a normal person trying to get YOU off the couch :).
My scores:
1) 22:36 2) 2:08 3) 2:20
ROCK!
PS - I just said Y'ALL in this video. I NEVER say that. What the EFF?!
20 x 3 pulse deep squats
10 straight leg hanging leg raises
15 side plank ups L to 5 dumbbell hugs L
15 side plank ups L to 5 dumbbell hugs L
20 russian twists w/10 lb plate
x5 rounds for time.
50 V Crunches (timed)
1 min plank
x2 rounds
My first video how to - I had just finished my workout so I'm pretty much busted. What a debut. Anyway, as we all knew, I'm not a model. I'm a normal person trying to get YOU off the couch :).
My scores:
1) 22:36 2) 2:08 3) 2:20
ROCK!
PS - I just said Y'ALL in this video. I NEVER say that. What the EFF?!
Friday, October 21, 2011
Friday WOD
Hey guys! Running around busy busy today, but here is the WOD:
1)100 burpees for time
1 minute rest
2)100 kettlebell cleans for time with 1/3 body weight kbell (alternate arms after 10 - 50 each arm total)
1 minute rest
3) a) 50 triceps dips on chair/low table etc with feet on a stability ball (squeeze your ass cheeks so you get a hamstring workout too) b) 50 sit ups with 25% body weight plate - don't tuck your feet - foot tucking is cheating - and if you only have 50 to do - do them right!
My scores:
1) 7:32 PERSONAL BEST BY 21 SECONDS
2) 10:36 (I died doing these - my grip strength was failing me miserably)
3) 7:36 (arms were toast after the first two things- so the dips were slooowwww going at the end - and holding the 25 lb plate up was burny on the ole triceps)
1)100 burpees for time
1 minute rest
2)100 kettlebell cleans for time with 1/3 body weight kbell (alternate arms after 10 - 50 each arm total)
1 minute rest
3) a) 50 triceps dips on chair/low table etc with feet on a stability ball (squeeze your ass cheeks so you get a hamstring workout too) b) 50 sit ups with 25% body weight plate - don't tuck your feet - foot tucking is cheating - and if you only have 50 to do - do them right!
My scores:
1) 7:32 PERSONAL BEST BY 21 SECONDS
2) 10:36 (I died doing these - my grip strength was failing me miserably)
3) 7:36 (arms were toast after the first two things- so the dips were slooowwww going at the end - and holding the 25 lb plate up was burny on the ole triceps)
Thursday, October 20, 2011
I'm BAAA-aaaaack!
Dearest distinguished chicks and dudes,
My sincerest apologies for being off the radar all summer. Some of you may read that and think, "All summer? Giiiiirl, you were gone for over six months!" To which my reply would be, "I live in Georgia, it IS Summer for six months."
A few quick reminders: MKBBF = the love of my life
MKBDad = my dad
Seamus = my chocolate lab
Sasha = my kettlebell
Tabata = interval training protocol 10 seconds rest followed by 20 seconds **MAXIMUM EFFORT** for eight to ten rounds of the same exercise. A block of 8-10 rounds is a set. Between each set of different exercises is a 10 second rest.
When I say I Tabata-ed sit ups, dead lifts, and jump lunges, it means I did 8 10:20 rounds of sit ups, rested for 10 seconds, then 8 10:20 rounds of dead lifts, rested for 10 seconds and 8 10:20 rounds of jump lunges.
**MAXIMUM EFFORT = By round 5 or 6 if you're not muscle failing in the exercises where it is safe to do so, you're not going hard enough. Period.**
Okay, back to me. I trained pretty hard this summer with my workout schedule looking something like this:
Monday - 20 minute jog with Seamus (my chocolate lab for those of you who are new or have forgotten) followed by 3 sets of Tabatas - I picked three things and did them
Tuesday - West Cobb Chiropractic Warehouse Workouts - weekly, long, brutal workouts designed by Dr. Fred Roberto, a Wellness Advisory Council doctor. The man is an animal, and I have never been around a group of more driven people in my life.
Wednesday - usually spent half of Wednesdays trying to get down my stairs after getting rocked so hard on Tuesday.
Thursday - ran either a) 5.5 miles of hills on a trail at Kennesaw Mountain, or b) straight up the damn thing - a mile up and a mile and a half back down the other side. Took the brown pig regardless.
Friday - isometric workout - usually pulsing squats or pulsing half pistols - some pilates work - lots of planks - arm and back sculpting. Focused more on burn and less on gasping for air.
Saturday - short vintage body weight BodyRock challenges
Sunday - 100 pushups for time.
Am having to get back in to the home work out thing because it's getting cold out and I hate that cold weather bloody throat taste thing. UGH. Oh, and the warehouse is out of commission for the next little while. SAD TIMES!
So I'll be back with you through the colder months at least (since I have some extra time).
Without further ado today's workout: Crossfit Angie Tabata style.
My Scores:
Pull Ups (had to do some of them as jumping pull ups to maintain intensity) -51 total - 8,8,7,7,6,6,5,4
Push Ups (strict military) - 64 total - 17,10,9,7,5 (muscle failed),6,5 (muscle failed),5
Squats (tops of thighs parallel with ground, pushing through heels, driving with hips) - 111 total - 18,15,15,14,14,12 (muscle failed),12,11
Sit Ups (legs bent, feet NOT tucked into anything, reps where feet not planted on the ground not counted) - 86 total - 14,11,11,11,10,10,9,10
Will update you on my life, share some pictures etc. tomorrow. For now, get your asses to the gym and beat my scores!
ROCK!
My sincerest apologies for being off the radar all summer. Some of you may read that and think, "All summer? Giiiiirl, you were gone for over six months!" To which my reply would be, "I live in Georgia, it IS Summer for six months."
A few quick reminders: MKBBF = the love of my life
MKBDad = my dad
Seamus = my chocolate lab
Sasha = my kettlebell
Tabata = interval training protocol 10 seconds rest followed by 20 seconds **MAXIMUM EFFORT** for eight to ten rounds of the same exercise. A block of 8-10 rounds is a set. Between each set of different exercises is a 10 second rest.
When I say I Tabata-ed sit ups, dead lifts, and jump lunges, it means I did 8 10:20 rounds of sit ups, rested for 10 seconds, then 8 10:20 rounds of dead lifts, rested for 10 seconds and 8 10:20 rounds of jump lunges.
**MAXIMUM EFFORT = By round 5 or 6 if you're not muscle failing in the exercises where it is safe to do so, you're not going hard enough. Period.**
Okay, back to me. I trained pretty hard this summer with my workout schedule looking something like this:
Monday - 20 minute jog with Seamus (my chocolate lab for those of you who are new or have forgotten) followed by 3 sets of Tabatas - I picked three things and did them
Tuesday - West Cobb Chiropractic Warehouse Workouts - weekly, long, brutal workouts designed by Dr. Fred Roberto, a Wellness Advisory Council doctor. The man is an animal, and I have never been around a group of more driven people in my life.
Wednesday - usually spent half of Wednesdays trying to get down my stairs after getting rocked so hard on Tuesday.
Thursday - ran either a) 5.5 miles of hills on a trail at Kennesaw Mountain, or b) straight up the damn thing - a mile up and a mile and a half back down the other side. Took the brown pig regardless.
Friday - isometric workout - usually pulsing squats or pulsing half pistols - some pilates work - lots of planks - arm and back sculpting. Focused more on burn and less on gasping for air.
Saturday - short vintage body weight BodyRock challenges
Sunday - 100 pushups for time.
Am having to get back in to the home work out thing because it's getting cold out and I hate that cold weather bloody throat taste thing. UGH. Oh, and the warehouse is out of commission for the next little while. SAD TIMES!
So I'll be back with you through the colder months at least (since I have some extra time).
Without further ado today's workout: Crossfit Angie Tabata style.
My Scores:
Pull Ups (had to do some of them as jumping pull ups to maintain intensity) -51 total - 8,8,7,7,6,6,5,4
Push Ups (strict military) - 64 total - 17,10,9,7,5 (muscle failed),6,5 (muscle failed),5
Squats (tops of thighs parallel with ground, pushing through heels, driving with hips) - 111 total - 18,15,15,14,14,12 (muscle failed),12,11
Sit Ups (legs bent, feet NOT tucked into anything, reps where feet not planted on the ground not counted) - 86 total - 14,11,11,11,10,10,9,10
Will update you on my life, share some pictures etc. tomorrow. For now, get your asses to the gym and beat my scores!
ROCK!
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