Day 34 Kenpo

Day 33: Back and Legs

Was harder than I recall. I've been trying to walk a lot but still fighting the urge to just be lazy.

Day 32

Ok so I basically have been a bum for about a month. I did do the half marathon and added in some walking. But basically I haven't done much I just was in a funk and didn't feel like it. I actually don't even feel bad or guilty about it. I figure my body probably needed the break this is what I should have done after the baby instead of jumping back in too quickly. So today we'll get back on track. And of course it starts with my least favorite Yoga X blah I hate the P90x yoga.

Got out of the habit of blogging...

Day 31 Back and Bi

30 min walk my right knee has been bothering me.

Ok lets see if I can get back on track. Started back to day 30 and will go from there.


Day 30: Plyometrics

5 mile walk with Michelle and Jen. After the walk Michelle convinced me to get my 30 min run over with. We did first mile slow jog and then the rest with the run/walk version. We were faster on the run/walk which is pretty crazy.

Vacation is over and I'm back home trying to adjust to the time difference. I woke up at 3 and napped a lot during the day. I walked A LOT while gone, but was about it for workouts. I should do my day 30 over tonight, but I'm just too tired I'll start back at it tomorrow. I actually lost 3# while I was gone even though I don't feel like it.

So I am here in Dubai and I forgot my DVDS!!! So going to have to start back at it when I get back to TN. Last night went for a 2 mile walk it was beautiful along the water. Tonight I ran 30 mins not sure on distance I pulled out the stop cord again by accident. However I was able to run the full 30 min with no walking. Also did a bit of shoulder and ab work before hand.

Day 31: Back, Biceps and Abs


Didn't get a chance to workout last night so did this in the am. Hopefully can get today's workout in tonight. I'm very busy trying to get house ready to sell.

Day 30: Plyometrics that's a pretty tough workout.

*Sooo my 30 day results? Gained 2# and and 1" on my butt. I don't know what to say either laugh or scream. Going to stick with it though. I did read that a lot of females don't really see results till the 30-60 day cycle.

Day 29: Chest, Shoulders & Triceps, and Ab Ripper X

*hmm somehow I messed up the days

OUCH

Day 29: Yoga stretch and 30 min run

Day 28: Missed Bday

Day 27: More Yoga only made it about half way my head was killing me.

Day 26: Core Synergistics

30 min run/walk

Day 25: Stretch and 30 min walk

Day 24: Kenpo X

I have had a splitting headache for 2 days it hurts even to walk so just going to rest today.

Day 23: Core Synergistics

I didn't run tonight I feel like I might be getting sick so decided to pass on the run.

Day 22: Yoga

I really dislike this yoga it seems to last a lifetime and yoga sound feel like you just started.

Day 21: Kenpo
Day 20: Rest

Day 19: Legs, Back and Abs

Day 18: Yoga

5.29 Walk

Day 17: Arm, Shoulders and Abs

4 mile run/walk

Day 16: Plyometrics 74 days left...

Day 15: Chest, Back and Abs

UGh my back is tight from Linda yesterday. But forced myself to workout tonight.

Day 14: Stretch

Linda 10-9-8-7-6-5-4-3-2-1
DL 125
BP 75
PC 75

* Didn't time it I know I said was trying to stay away from the weights while I did the 90 days, but I just love lifting :)

Day 13: Kenpo

30 min walk

Day 12: Legs, Back, and Abs

My core is so weak...

Day 11: Yoga

*I made it through 1 hr 10 mins with Warrick climbing all over me till he got fussy.

30 mins run on treadmill 5.5-5.8 took 2/30 sec breaks. 2.74

I really dislike running on the treadmill and I didn't have any music so it seemed to last forever.

Day 10: Shoulders, Arms, and Abs

3x1k Rows

*I'm going to do my run tomorrow I took a 2 hour nap today and it messed up my schedule. And I have to say I HATE the ab workout.

Day 9: Plyometrics
*this really hurts my shin splints.

This morning did 6x500m rows easy pace.

Day 8: Arms, back and abs.

I still have to do the ab part, Warrick woke up very unhappy. I got more reps today then last time which is always a plus.

Walked to Michelle's and back to see baby Isaac.

Day 7: Stretching

*Suppose to run 30 mins, but I have shin splints after that 8.5 so taken a couple extra rest days going to walk tomorrow.

Day 6: Kenpo

Day 5: Legs, Back and Abs

*That ab workout is no joke. I like CF much better, but this is a good change for me I think. We will see in 85 days.

Day 4 Plyometrics wasn't as bad as I was expecting. Some of the stuff was pretty lame, but you were sweating for an hour. I seem to be coming down with a cold like the rest of the house UGH.

Day 3: arms and back easy and kinda fun.

8.5 1:49 actually wasn't as bad as I expected. Obviously not a very fast pace but was following the 1 min walk 30 sec run. Last 3 miles I had to turn around a lot. The kids wanted to join me Julia walking and Gavin on his bike and they were going to go 5 miles. But it was getting dark so I kept back tracking so I could see them. I usually do 45 sec walk 30 sec run. But figured since it was longer i would go back to the min and see how my time was to have an idea on how I'll I do on the half.

Day 2 switch the plyometrics for yoga since I have a long run tomorrow. Lets just say I could not keep up with the yoga it was very fast and not enough explaining. Hopefully I'll do better next week with that one.

Day 1 P90X was tough, but in a different way than CF.

2 miles 23 min was suppose to go for 30, but got cut short. Warrick woke up unhappy so Gavin called and I came home. I think I'm going to be sore tomorrow...

SP: 45(5),55(4),65(3),75(2),80

3 miles 35:10

*first mile felt great went downhill from there...

10 mins 3 PC on the min 75#.

3.28 walk with Jules and Warrick.

21-15-9
BP 75#
Kips

10:07

BS:x5 45,55,65,75,85,95

SP: 45(5),55(4),65(3),75(2),85

*worked on push ups and pull ups.

1 hr 12 min walk with kids.

Complete as many rounds as possible in 12 minutes:
5 Any way overhead 185 lbs
10 Push Ups
15 GHD Back Extensions

*Used 75# and ab mat that was tough. I think I got almost 7 rounds, but it might have been almost 6.

Also did BP 3x10x55

30 min run/walk was pushing the stroller and Gavin was on his bike. I didn't bring the GPS watch just went for time instead of distance. Gavin likes to go up and down hills so that was good for me. I usually avoid them! Also my legs are pretty sore from the squat workout yesterday even though was light weight.

I'm going to be mixing up my workouts a bit. Not really following anything specific other than the 1/2 marathon training and adding my own lifting in when I can. I'm going to keep the weights lighter than usual. I'm still struggling to loose the last of this baby weight so figure I need to try something different.

BS: 45(10),50(9),55(8),60(7),65(6),70(5),75(4),80(3),85(2),90(1)

2 mins rest between each and did something during rest.

5 pu, 50 side twist with ball, 10 GM, 25 Ab mat, 10 pu, 1 min plank, 1 min row, 10 push ups, 50 twist.

28:18
2.5 miles

30 min= 2.37 even slower today... the runs were faster but the walking was slower. Julia was not feeling good today which slowed us down some. Overall the runs felt really good. I got a new pair of Nike free trainers and they felt so good on my feet. However, that section of my leg hurts again. I cant win! Ice and motrin... I'm obviously slacking on keeping up with the CFFB on top of the running. I'm not going to stress about it too much. I'll get it in when I can. I just have a busy schedule lately and it's going to get worse next week when kids start back at school.

SP:x3 45,50,55,60,65,70,75

Some pull ups and ab work
Also walked about 45 mins

30 min = 2.42 ugh not sure what was up today it was like my feet didn't want to leave the ground on the run portion. The felt like lead! So slower than usual, but happy to say Julia made it through the complete 30 mins :)

5 miles run/walk 1hr 3 min. Gavin went with me for the first 2 miles.

DLx3 95,115,135,155,175,185,195

On the minute
Perform 3 power cleans and jerks on the minute for 8 minutes.
85#

BP: 45,65,85,95,100,105,110,115
PU: 12,10,8

Complete 8 rounds for time of:
7 Squats @ 65% of 1 RM
8 Standing Broad Jumps

*95# BS
7:45


30 mins 2.45 with Julia

4 miles 45:35

BS:10x2x115
45 sec rest

DLx3 95,115,125,145,165,185

Complete 5 rounds for time of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
Post times and loads to comments.

*used 75# on SP and 10# vest with Kips
Little over 15 mins forget exact time. It was much harder than I was expecting... as usual.

Tonight 30 min run/walk 2.52 miles

30 min 2.59 with Julia she is too fast for me I can't keep up.

3 miles 33:42

Friday 25 min jog on treadmill I accidently pulled the cord so lost data. It was a little over 2 miles though. I really dislike running on a treadmill!

30 min run/walk 2.52 miles

1 min walk 30 sec run.

CFFBT

PC: 110
BS: 170
BP: 125
DL: 225

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

Post smallest number for each round

12-4-11

BSx1 115,125,135,145,155
SPx1 55,65,75,80,85

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
KB Swings 2 pood
Sprint 40 yards
Start with 10 Kettle Bell Swings. Sprint 40 yards.
4:45 1 pood kb

25 min family walk in pm.

PC: 65,67,85,95,100,105,110(f)

Complete 6 rounds for time:
53 yard Farmer's Walk
Sprint 1/2 Gasser

6:22 switched between 1 pood and 1.5 pood with Jess. I was hurting today couldn't push on the sprints. Between my tweaked lower back and leg wasn't feeling it today.

BS:10x2x115
BP:8x3x85

Complete as many rounds as possible in 15 minutes:
5 Any Way Overhead - 185 lbs
10 Push Ups
15 GHD Back Extensions

75# 6 rounds*tweaked my back during wo.

Max rep bench press w/85# 12-11

100 pull-ups (kips) 14:00

Took an unintended rest day. For no other reason than got busy with the house and kids. It was too late by the time I realized. I have been doing a lot of extra running and walking so I don't feel too guilty about missing it.

Do as many rounds as possible in 3 minutes. Take a 1 minute rest. Complete 5 times.
3 Power Cleans 155 lbs
6 Push Ups
9 Knees-To-Elbows

75# on PC
2+3+6
2+3+6+5
2+3+6+8
2+3+6+2
2+3

OHS x2 22,32,37,42,47,52,57(1)

BP:x5 55,65,75,85,95

Perform the following on the minute for 10 minutes:
3 Squats - 75% of 1 RM
Sprint 50 yards
5 Strict Chin Ups

Did it for 10 mins got 6 rounds+squats+sprint

PS:x3 45,55,65,70,75

Complete 5 rounds of:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press

2 min rest each round

*used 55#

Quarter Gone Bad
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Post total reps to comments.

Score= 91 *used 10# vest on pull ups and 65# on thrusters.

Too lazy to type it out...

FS: 65(5),75(5),85(3),95(3),115,125,135(f)
SP:8x3x55

Complete 10 rounds:
Sprint 100 meters
*Rest intervals - 1:3 (work:rest)

22-25 sec

Was pretty fun to run in the rain.

DLx5 95,115,125,135,145,155,175

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Power Cleans 75% of body weight
Pull Ups
Post times and loads to comments.

75# 12:43 (aprox too lazy to go back and look)
WOW that was no joke I couldn't breathe.

BS: x3 75,95,115,125,135,145
SP: X 5 45,55,65,75(4)

Complete as many rounds as possible in 12 minutes:
10 True Push Ups
10 Supine Ring Pull Ups
Sprint 50 yards
Post total rounds completed to comments.

6 rounds

BP: 5x5 65,75,85,95,105

Religion
Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20"

10:17
7,5,5,5,5 (115# for BS)

That was quite horrible!

PP:45(5),55(5),65(3),75(3),85,95,105

Complete 5 rounds for time of:

Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 2 pood
16 Push Ups
*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 2

Only timed the rest, but it felt much better than the last time we did it :)

*forgot to post yesterdays WOD

BS:2x10x115

Complete as many rounds as possible in 10 minutes:
Sprint 50 meters
10 Ball Slams 40 lbs
15 Toes To Bar
Post rounds completed to comments.

4 rounds + spring + BS and 12 K2e

Tillman
Complete 7 rounds for time:
7 Deadlifts 315 lbs
1 Full Gasser
15 Pull Ups
*Rest 45 seconds between rounds

135# on DL only timed the rest.

BS 10x2x115
BP 5x1 75,85,95,105,115

Hammer Gone Bad = 259

BP 8x3x80

CFFB WOD 5:28
85# HPC
75# PP
15# slam ball

FS:x3 45,55,65,75,85,95

Complete as many rounds as possible in 20 minutes:
Max Rep Supine Ring Pull Ups
Sprint 50 yards
Post total amount of supine ring pull ups completed to comments.

* I did kips instead 88 kips and tore my hands... ugh

DL: 7x3 95,115,135,155,175,195,205

Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Do Not Drop The Weight. Do Not Set It Dow
2 mIN rest between rounds

55,55,55,60,60

BS: 5x5 95,105,115,125,135
SP: x1 55,65,75,80,85,90(f)

Complete as many rounds as possible in 12 minutes:
5 Pull Ups
10 Push Ups
15 Double Unders

Post rounds completed to comments.
4+5+6

Me and Jess

FGB: 218

Had a headache and really didn't want to do this workout.

CFFBT

PC: 110 (pr)
BS: 175 (pr)
BP: 125 (pr)
DL: 235
Total= 645(pr)

*In March my total was 590

*happy to finally be seeing some strength gains I'm going to have to work on DL on the side, because I'm still way off old PR.

Power Snatch 5, 5, 3, 3, 3, 1, 1, 1, 1
45,55,60,65,70,75(f),75,80(f)

and a pathetic attempt of the CFFB wod handstand holds and ring supine pu

BS: 10x2x110
BP: 8x3x75

Complete 7 rounds:
Max Rep Weighted Chin Ups with 50% of 1 RM
Sprint 50 yards

*used 10# vest kept on from sprints
7:51 only got 5 pull ups each round

This morning did 5x 1k rows

Pull up ladder 8+8

6 rounds for time:
12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
Sprint 200 meters

Just the 45# bar and all I have to say is OUCH!!!
I didn't start the timer till after the first round it was aprox 15 min

PCx3 55,65,75,85,95

Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 60%-70% of 3 RM Power Clean
*Rest 2 minutes between rounds
* used 65#
.46,.42,.39,.37,.34

BS: 95,105,115,125,135,45
BP:x5 55,65,75,85,95
BOR:3x12x55

Complete 5 rounds for time of:

Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 2 Pood
16 Push Ups
*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 push ups. Rest 1 minute and repeat...

*used 1 pood KB didn't time that was much harder than it sounds.

PS: 45(5),50(3),55(3),60(2),65(2),70,75,80
Broad Jumps x 5
PU: 9,7,7
Tabatta Row

BSx10x2x100 45 sec rest
SPx1 55,60,65,70,75,80,85

7 rounds on the CFFB workout 20" box 25# DB

Earlier 20 min walk
2x1500 rows

Complete 5 rounds of:
1 Power Snatch
3 Overhead Squat
5 Box Jumps

35/16, 45/20, 55/24,60/25,65/26

5 mile walk earlier

3x1k Row 2 min rest
Max Kips 9,9,7 UGH I obviously need to work on these I use to be able to do 20.

Complete 5 rounds for time of:
5 Power Cleans @ 75% of 1 RM
1/2 Gasser Farmers Walk - heavy dbs/kbs
*search out the heaviest dbs/kbs you can find and walk 53 yards out and 53 yards back for a complete 1/2 Gasser.

14:58 with 2-1 pood KB
75# on PC should have done 85

BPx3 55,65,75,85,95,105,110

30 Back Squats @ body weight
1000 meter row
30 Burpees
Post times to comments.

*115 BS my I wish BW.
15:06

55 min walk

DLx5 95,135,155,185,205
3x12 supine ring pull ups

2 x 100 Meter Sprints (rest 45 secs between efforts)
Rest 45 seconds then...
4 x 50 Meter Sprints (rest 30 secs between efforts)
Rest 30 seconds then...
8 x 20 Meter Sprints (rest 15 secs between efforts)

*Perform at full effort

BS: x5 95,105,115,125,135(3)
SPx1 55,65,75,85,87(f)

Complete as many rounds as possible in 10 minutes:
5 One Arm KB Snatch (RT) 2 pood
5 One Arm KB Snatch (LT) 2 pood
5 Push Ups
Post total rounds completed to comments
8+4 25# DB

*Wow that was tough

SP: 8x3x60
Weighted Kips 10-25#

Row 1 min on 1 min off x10

10x125m row 90 sec rest

*all under 30 sec

Walk/Jog the Nashville half marathon. It was a lot of fun!

BP: 65(5),75(4),85(3),95(2),105,115

PS:x2 45,55,65,75,80,85(1,PR)

Complete 8 rounds for time of:
10 Sledge Hammer Strikes RT
10 Sledge Hammer Strikes LT
5 Weighted Pull Ups 50 lbs

13:16 used 10# vest and 10# hammer

*felt good to be able to do the pu with a vest again.

CFWUx1

BS:x1 95,115,135,145,155,165
SPx5 45,55,65,70(4),70


*Warrick had a slight meltdown in the gym so came up to get him to sleep and now lost my ambition to do the metcon portion.

2 mile walk this morning 29:45

500m row
made up a cffb wo

Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 60%-70% of 3 RM Power Clean
*Rest 2 minutes between rounds

*used 65#

PCx3 55,65,75,85,95 x1 105,110(f)

*going to walk again tonight trying to add some extra cardio to get rid of these last stubborn lbs.

FS:65(3),85(3),95(3),115,125(f)
BP: 10x3@55% used 70#

10x100m row 30 sec rest


* I waved off on the CFFB metcon still pretty sore from the BF issue.

50 Box jump, 20" inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions

*Only made it to BE was really not feeling well at all. I guess I should have taken the rest day!

Earlier rowed 3-1ks

BSx5 85,105,115,125,135
SP: 45(5),55(4),65(3),75(2),80,85

*short 25 min walk with the kids

Hammer Gone Bad
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute

*Rest 1 minute between rounds
*Score total reps per round.
*used 20# DB
91,89,82=262(pr)

*last time got 246

PCx3 55,65,75,85,95

worked on kips

FSx5 45,55,65,75,85
BPx5 65,75,85,95,100(5)

PSx2 45,55,65,70,75,80(F)

Complete as many rounds as possible in 15 minutes:
5 Deadlifts 315 lbs
10 Toes to the Bar
Post times to comments.

9rd + 2 DL
155# and more like toes to waist!

So I've decided to switch up my diet. I have been so tired and lacking the motivation to workout. The Anabolic diet worked great for me prior to my pregnancy and birth. It just has not seemed to kick in since going back on it I haven't lost a lb in over 3 months. So yesterday I started the Metabolic diet which is just a less strict version of the AD. Basically starting out on the moderation phase which is 25% carbs I will follow this for 2 weeks and see how it goes. From there you can add or subtract carbs depending on how you feel and if you lost or gained weight. Yesterday went very well it actually feels like the way I use to eat before I started the AD years ago. Although now I am more conscious of getting enough protein. So we'll see how this goes! I still have a few lbs to loose from having the baby and I'm ready for my clothes to fit properly!

1k Row 5:15
BS: 3x10x85
SP:x5 45,55,65,70,75

Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

used 20# 4:29

BP 5x5 55,65,75,85,95

6.5 mile walk and 2k row

Deadlift 15x1 @ 65% of 1 RM (30 seconds rest)
145#
3 mile walk I'm suppose to do the sledge workout, but I'm just too tired maybe I'll make it up tomorrow on the rest day.

Back from a week off for vacation only walked while gone.

BS: 3x10x115 3 min rest between sets. That sucked! 1:57,2:00,3:05

SJ: 45,55,65,75,85,95,105,110(F)

*Also ate like crap on vacation back on the AD today going to do the full 12 days of low carbs before cycle in carb days.

PCx3 45,55,65,75,85,95,100(2) x1 105,110(F)

Rested

BS 3x10x115

3x10 BE
50 Ab mat

*elbow/shoulder acting up so passed on the shoulder/pu workout.
I think I pinched a nerve or something... lovely.

Dumb Fran
21, 15, 9 reps of:
DB Thrusters 50 lbs
Chin Ups
Post times to comments.

20# DB 8:33

CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

PC: 100
BS: 160
BP: 115
DL: 215
CFFBT= 590

PS: 45,55,65,70,75,80(F),80(pressed out)

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strike

11-5(pr)-12(pr)


*walked 6 miles and did 3k row earlier in the day

4x250 row sprints 1 min rest between

Decided to workout after lunch instead of at night

Complete 8 rounds of:
Sprint 200 meters
*Rest 2:1 (rest:work) between rounds

4 rounds of running 3 with stroller .51-.60
4 rounds of rowing .46-50

DLx5 135,155,165,185
Max kips 7,9,10

*planned on going to 205, but did sprints first and just wasn't feeling the DL I've been really tired lately. I can't wait for my rest week starting on the 20th.

6.35 walk 1 hr 31 mins

The other day
PS: x2 45,55,65,75

BP:45x10 x1 65,75,85,95,105,110,115(f)

Complete 10 rounds for time of:
3 Front Squats at body weight
5 Ring Dips
7 Knees To Elbows
Post times and loads to comments.

*Only used 90# haven't done heavy FS in over a year.
JRD and KU

Rest day for CFFB

6 mile walk with the girls 1 hr 33 mins.

DL: 15x1x155


10,9,8…, 1 of
PC @ 75 (75%)
kips

13:03


Yesterday

BS:10x2x105
SP:x5 45,55,65,75(3),75(3)

For time:

Sprint Gasser
25 Ball Slams 40 lbs
Sprint Gasser
25 Ball Slams 40 lbs
Sprint Gasser
25 Ball Slams 40 lbs
Sprint Gasser
25 Ball Slams 40 lbs
12:17 15# ball

Power Snatchx3 45,55,65,75(1)

Complete 5 rounds:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
*Perform at 60% of 3 RM Power Snatch
Rest 120 seconds between sets.
used 45#

Worked out late so only did the strength portion of the CFFB.

PCx3 55,65,75,85,95(2),105(1)

*I thought 105 was a PR so I was all happy and looked on the board and it said 107 haha.

30 min walk almost 2 miles.

BSx3 95,115,125,135
*stopped cause I felt like I pulled a muscle in my leg.

21, 15, 9 reps of:
Bench Press
Ring Dips

77.5# JRD 9:43

Also walked 5 miles today!

BS:5x5x95
SP:7x3 45,55,60,65,70,75,80(2)

Complete the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

top 3 11,4,11 = 26 (pr)
10# hammer

On the minute:
Perform 3 Power Cleans and 6 Ball Slams on the minute for 10 minutes.

65# and I think the slam ball was 15# need to weight it.
That got the heart rate up real quick!

Also took a 25 min family walk.

PSx3 45,55,60,65,70

21, 15, 9 reps of:
Bent Over Rows
Strict Chin Ups

85# 9:54 with Kips

Complete 8 rounds:
Sprint 50 yards
*Rest 1:3 (work:rest)

All were 9 seconds

Also took a 45 min walk with Nat and Michelle

BS 5x2 95,115,125,135,145(1)

21, 15, 9 reps of:
Bench Press
Ring Dips

75# JRD 10:17
*That was much worse than I expected!

I had to work out early today, because I have to take Julia to her Freshman orientation!! Can I really be that old???

Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.

2416m

dlx5 135,155,175,195
kips 9,7,9


Yesterday BSx5 95,105,115,125,135
SPx5 45,55,65,75(3)

As many rounds as possible in 20 minutes:
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips
Post total rounds to comments.

Lots of subs
65# SP
Kips
JRD

4 rds+1+3 sp

Also 3x1k row
3x20 ab mat

Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 60%-70% of 3 RM Power Clean
*Rest 2 minutes between rounds

used 65#

PCx3 55,65,75,85,95

This morning 250m x 10 with 2 min rest

Hammer Gone Bad
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute

*Rest 1 minute between rounds
*Score total reps per round.

RS 30,30,30
BJ 18,18,15
LS 25,25,24
DBHC 12,10,12

BSx5 65,85,105,120,130
BPx5 65,75,85,95,100

Starting rowing for the C2 Valentines Challenge

3x 250,500,700=4,350

1. 1:05.9 ,216.5, 3:18.9
2. 1:03.5, 2:18.0, 3:20.8
3. 106.5, 2:24.9, 3:23.2

KPU: 8,7,8

Complete 5 rounds for time:
7 Deadlifts 315 lbs
21 Double Unders
Post times to comments.

11:30 with 135#

Still have to row tonight...

Complete 4 rounds for time:

Full Gasser
5 Hang Power Cleans 185 lbs
*Rest 1 minute between rounds.

Post fastest round to comments.

75# 1:35
sub 250m row

BSx5 65,95,115,125
SPx5 45,55,65,75(3)

Complete 3 rounds for time:
15 Thrusters 135 lbs
15 Ball Slams 40 lbs
15 Burpees
15 Double Unders
Post times to comments.

65# first round then down to 55#(jessica) not that I was complaining that workout kicked my butt. I think it was about 22 mins.

3 Rounds Max PU 8/7/9

Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight 85%+ of 1 RM Power Clean.
*Perform 1 burpee for every miss.

*Started with 85# went up to 90# on the fifth round.

I really liked that workout.

BS:x5 45,65,95,110,120
BPx5 45,65,85,95,100(4)

Didn't do the metcon because it's cold and raining and didn't want to go get the tire. Tomorrow is carb day! Thankfully I was having a hard time this week.

DLx 5 95,135,155,175,195

CFFB
12 mins max pu and 150 row sprints
8 rounds 39 pull ups

BS:x5 45,65,95,105,115
SPx5 45,55,65,75(3)

CFFB WOD w/55# :30,:30,:27,:27,:25

CFFBT

PC: 95,100,103
BS: 115,125,140
BP: 95,115,120
DL: 185,205,215

I did a lot of singles leading up to those numbers but don't have them in front of me.

Total=578

* I'd like to add my daughter Julia got her first kip today :)

10x100m row sprints .21-.25

3xPU 7,10,9

Forgot to add the strength portion

BS: x5,45,55,65,85,100,110

s many rounds as possible in 15 minutes:
5 Reps Locked Overhead (anyway possible) 185 lbs
10 Push Ups
15 GHD Back Extensions
Post times to comment

65# 5 rounds +5+4
*UGH I am so weak on push ups it pathetic I was doing singles...

Calories 1570, carbs 38g, Protein 107

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

Lowest numbers
10,3,10 =23

PC:x3 45,55,65,75,85,95,105(f)
PJx3: 45,55,65,75,85,95,100,105(1)

PU:5,7,9

*I'm really sore from yesterdays wo

BPx5 55,65,75,85,95
BSx5 65,75,85,95,105

CFFB WO 55# 219,214,210,204
Complete 4 rounds of:

Complete the cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

Rack Pullsx3 95,185,195,205,215(f)
Pu 5,5,7

* I opted out of the metcon today my body is feeling really drained. I'm going to try upping my calorie intake and see if that helps. I'm glad tomorrow is a rest day for CFFB!

1512 calories, 37g carbs, 104g protein

Decided to do the CFT to see exactly how weak I am.

BS: 115,125,135
SP: 75,80,85(F)
DL: 185,205,225

CFT=440

*62# off PR

1554 Calories, 36g carbs, 91g protein

1480 calories, 97g protein, 36g carbs

Complete 10 rounds for time:
3 Snatch Pulls @ 90% of 1 RM
5 Ring Dips
7 Knees to Elbows
*Rest 30 seconds between rounds

75# JRD and more like knee ups

PC: x5 55,65,75,85,95

Complete as many rounds as possible in 15 minutes:
21 Sledge Hammer Strikes Right Side
21 Sledge Hammer Strikes Left Side
7 Strict Pull Ups
Post rounds completed to comments.

5 +4 RS and kipped

BS:x5 45,55,65,75,85,100
SP: x5 45,50,55,65,70(4)

Made up the CFFB from the other day.
20 mins
1 DL
1 PU
3 DL
3 PU
5 DL
5 PU

125# and reg kips 8 rounds +1+3+3DL
Went up 10# from last time and got 2 more rounds.

*I'm starting to feel stronger :)

PS: x3 32,38,42,48,55,60,65,70

* I have to make up the metcon portion of the CFFB tomorrow.

1344 Calories, 36 Carbs, 83 Protein

Low on the protein and over on the carbs...

BS: 5x5 55,65,75,85,95
SP: 5x5 45,50,55,60,65(4), 70(2)

Complete 6 rounds:
3 Hang Power Cleans @ 80% of body weight
3 Twenty Yard Short Shuttle Runs
*Rest 45 seconds between rounds
Post loads to comments.

*Used 75# 100m row sprints no rest between.
6:22

1258 calories, 27g carbs, 98g protein

Three 1 minute rounds for time:
1. DB Thrusters 45 lbs (12,9,10)
2. Box Jumps 20" box (12,12,15)
3. Push Ups (15,15,12)
4. Double Unders (5,10,10)
5. Calorie Row (10,11,9)
*Rest 1 minute between rounds

Subs 17# DB, 16" BJ, Puk

Carb Day!

PC: 5x3 55,65,75,85,95
PU: 5,9,7

Complete 5 rounds for time of:
10 True Push Ups
10 Ring Dips
10 GHD Sit Ups

*very subbed normal pu, jrd and abmat

BS: 5x5 45,65,75,85,95
BP: 5x5 55,65,75,85,95

Sprint 200 meters 8xs
*Rest 3:1 (3:1 means however long it took you to sprint 200 meters times your rest by 3)

I set it up for 200m row with 3 min rest was keeping avg 205 pace.

1395 calories, 36g carbs, 95g protein

* I couldn't resist another cup of coffee which made me go over on the carbs.

CFFB Rest day

1480 calories, 28 carbs, 93 protein

Complete as many rounds as possible in 20 minutes:
1 rounds consists of:

1 Deadlift 80% of 5 RM
1 Weighted Chin Up 25 lbs
3 Deadlifts 80% of 5 RM
3 Weighted Chin Ups 25 lbs
5 Deadlifts 80% of 5 RM
5 Weighted Chin Ups 25 lbs

*used 115 and reg kips
6 rounds and some change forgot exact ammount

PS: 5x3 45,55,60,65,70(1)

Calories 1102, 32 carbs, 94 protein

BS: 45(5), 55(3), 65 (2) 3x5 75,80,85
SP: 45(5) 3x5 55,60,65(4)

Calories 1207, 37 Carbs, 81 Protein

CFFB
15-12-9
*subbed
OHS #45
Burpees

15:06 I know that is a HORRIBLE time, but I don't think I could have gone any faster. This is going to be a long road to get back to normal. Today was my first carb day on the AD I didn't go overboard just ate as I normally would have. I lost 3lb and 1/2" on my waist in the first 5 days. I have to say as much as I love carbs I just feel so much better on the low carb days.

I have to post this pic of Warrick Rick is in the background doing burpees :)

PC: 5x3 55,65,75,85 (somehow I thought I was done)
BP: 5x3 55,65,75,85,95

50 DU
didn't time it

1373 calories, 30g carbs, 108g protein