Saturday, May 30, 2009
You can sub 3x single jumps or jumping jacks for the double unders. Remember, this workout is to do 50 double unders, 50 sit ups, 40 double unders, 40 sit ups and so on. We did this workout on March 9, but just 30-20-10.
Run or walk 5k (3.1 miles)
Thursday, May 28, 2009
Wednesday, May 27, 2009
Monday, May 25, 2009
Get outside today...
Ride a bike
Take a walk or hike with your spouse and/or kids (or your parents!)
Play croquet, bocce, horseshoes, shuffleboard
Play volleyball, basketball, badminton, golf, tennis
Water ski, go sailing
The list goes on and on, but you get the idea--get out there and have FUN!
Friday, May 22, 2009
Planks--Front and each side, hold for up to 2 minutes each
Rest a few minutes, THEN...
Do 50 reps of the thing you like the LEAST followed by 50 reps of the thing you like the MOST. Choices are:
Jump ropes or jumping jacks (multiply by 3 though--150)
400 meter run (Not 50 reps, of course! Just once)
Broomstick or PVC pipe overhead squats
Mountain climbers (50 each leg)
Thursday, May 21, 2009
Tuesday, May 19, 2009
For the workout--
3 rounds for time:
20 box jumps
20 wall balls
I know, we are running a lot this week. Remember the challenge of 10 miles? I'm just doing my part to help you out!
Tabata sit ups*
Rest for a few minutes, then:
300 squats--For Time
*Remember Tabata? 20 seconds "work" followed by 10 seconds rest for a total of 8 intervals. This will be 4 minutes total.
Sunday, May 17, 2009
21 dumbbell swings
12 push ups
Food for today:
(keep in mind that I am merely semi-educated guessing, but this is a big improvement over the last few weeks!)
Breakfast--protein shake made with 1/2 cup milk, some water, 1 cup fruit, 2/3 scoop protein powder and fish oil. Guesstimating at 3 1/2 blocks protein, 3 blocks carbs, lots of fat from the fish oil (but I'm not really counting it much since it is considered a supplement.)
Lunch--1 oz. cheese, 2 oz. shaved turkey, 6 cashews--P-3 blocks, F-2 blocks
Dinner--4 oz. steak, 1 cup mixed veggies (asparagus, squash, etc.), 1/2 cup fruit--P-4 blocks, C-2 blocks
Total--P--10.5, C--6 blocks, F--2 blocks plus fish oil
Workouts for the day--63# clean and jerk, 77 reps--11:45, workout from above--11:04
You can choose to be more positive and cheerful. You can choose to be more forgiving. You can choose to be more generous. You can choose to be a better mother, father, sister, brother, student, teacher, friend, employee, employer, citizen...you name it! You can choose to spend more time outside enjoying God's creation, or spend more time inside holding the hand of a friend in need. Yes, we live busy lives, but we also have lives with lots of time to fill--how you fill it is largely your own personal choice. Are you choosing wisely?
My "do-over" for tomorrow is to get back to better eating habits. I did great during the nearly 7 weeks of Lent, but since then I have been pretty hit and miss on my diet. I haven't gone REALLY crazy, but I have cheated a little bit nearly every day. I am committing right now to log my food intake for the next two weeks on this blog. My goal will be to eat approximately 10 blocks of protein, 40 blocks fat, and 5 blocks of carbs. (This is Zone diet talk--don't worry about understanding it--I will just log my food and give the block accounting with this goal in mind.) We'll see how it goes, and how ugly it gets!
The main reason I want to start logging my food again is that when I eat better, I feel SO much better. The difference is incredible. I've been a little sluggish lately--I need to get back to a good diet and pushing harder on workouts. This is not the time of year to feel crummy.
Have you had any "do-overs" lately?
Friday, May 15, 2009
Remember ladders? Do one burpee the first minute, two burpees the second minute, 3 the third and so on until you can't finish the required number of burpees within that minute. Your "score" is the round you have completed.
Julie requested a new challenge for May--so here you go!
Run, walk or comparable 10 miles each week for these last 2 weeks of the month.
Wednesday, May 13, 2009
We'll work our way to the heaviest we can do for one rep on each arm, resting about 2 minutes between each set.
As many rounds as possible in 10 minutes of:
5 tuck jumps
10 box jumps
15 walking lunges
20 mountain climbers (20 each leg)
Monday, May 11, 2009
Sunday, May 10, 2009
Use 5, 10, or 15 lb. dumbbells and do 50 push presses, 50 air squats, 40 push presses, 40 air squats, etc. for time. Carefully choose your dumbbell weight. You want this to be a challenge, but this IS 150 total push presses.
Last time we did this was on March 20
We'll also do a Tabata--your choice of the thing you dislike/need to work on MOST of the following:
Jump Rope/double unders
Wall Ball Shots
Saturday, May 9, 2009
25 push ups
25 sit ups
25 walking lunges
25 good mornings
Do the hardest level of push ups that you can for as long as you can before switching (from toes, knees, countertop or wall.)
Last time we did this was on March 21.
Thursday, May 7, 2009
How many times have you thought "I'll just miss workout class today, I'm too tired to go" and then you end up going because you know that you will be missed? I don't know about you, but I NEVER regret going. You know it will be hard work, you know that you will be tired and sore after, but you also know how much better you will feel having done it. I have all types of accountability at the gym I go to now. I'm sure if I didn't show up for several days in a row, the trainer would be calling. I usually try to go at the same time that my friend Jennifer goes--she would worry if I didn't show up. I find that even the posting of my time in the comments section is usually enough accountability. Am I alone? Surely not.
There are also workout friends who you are competitive with. This is important for me as well. I need to be pushed. Yesterday, I did a workout and I was stationed right behind my friend Kim. Yes, she is 20 years younger, but I can usually come close to keeping up with her, especially with weight lifting things. Just trying to keep up with her as she was doing the workout was quite a motivator. I ended up about 20 seconds or so slower. Had she not been there, I know I would have had a much slower time. A little healthy competition is a good thing.
What about you? How do friends affect your exercise program?
Tuesday, May 5, 2009
Do one push up the first minute, two the second, three the third and so on until you cannot do the number of push ups required for that minute. The last number completed is your score.
Remember to try to do the very hardest type of push up possible. If you can even do a couple of push ups from your toes--do that for the entire workout. It will really build up your strength more than doing knee push ups. But, if you can't do toe push ups AT ALL, do them from your knees.
100 jumping jacks
10 sit ups
80 jumping jacks
20 sit ups
60 jumping jacks
30 sit ups
40 jumping jacks
40 sit ups
20 jumping jacks
50 sit ups
Use an Abmat or pillow for lower back support on the sit ups. Have someone hold your feet and get after it!
Sunday, May 3, 2009
100 push ups
100 sit ups
For time. You can do these in any order, broken up however you want. The goal is to just keep moving. If you can only do 5 push ups in a row...fine! Do those 5 then do 10 squats, back to 5 push ups, then 10 sit ups, and so on. Just do your best to not stop working.
WOD #1 (20 minute time limit)
3 rounds for time:
10 clean and jerk (105# for women, 155# for men)
500 meter row
WOD #2 (15 minute time limit)
50 chest to bar pullups
Sunday WOD (15 minute time limit)
24# box jump
KB swings (ladies 36#, men 55#)
Sumo deadlift high pull (ladies 65#, men 95#)
I was heat number 7 for the first workout. I was so nervous at the beginning because I really thought that everyone would finish very quickly and I would be the only one not able to. I was wrong. There were several women who could not finish even the first 10 clean and jerks. In fact, of the 36 women competing, 12 did not finish the first workout within the time limit. I finished--barely--at 19:19. I think it was the hardest workout I've ever done, but I was very excited to have completed it.
I went in to the second workout a little worried, but I seriously thought I could do it. I was really wrong! I only was able to do 14 chest to bar pull ups out of the 50. The workout was done outside. It started raining pretty hard during my heat, which made the bar pretty slick. I'm sure that made a difference, but probably not as much as I would like to think. I just couldn't get it done. Very disappointing. But, again, of the 36 women, 16 did not finish this workout! In fact, only 16 women finished both of the workouts from the first day.
The Sunday workout was definitely one I could pretty easily complete. I decided not to do it for a couple of reasons. First, the trainer from our gym went into the Sunday round in 4th place among the men. We were all very excited for him! I really wanted to just focus on cheering for him that day. Second, there was not that much of a point in doing the workout on Sunday for me. I already had a DNF for the 2nd workout, so it would have just been for fun. I'll try that workout at home sometime. Jason (our CrossFit OKC gym owner and trainer) ended up in 5th place among the men, which was good enough to send him to the CrossFit games this summer in California.
Overall, the qualifier was very fun. I learned that I really could push through a tough workout that many very strong and fit women could not. I also learned that I need to stop fretting about my age. I think I was the oldest woman, but there was another over 40. The rest were much younger, but who cares? Anyway, I had a great time and I want to thank you all for your support. It meant so much to me. Now...to start training for next year!