Bodyweight Baseline

Monday, February 11;

Workout:

3 rounds... time each round
500 meter row
40 squats
30 situps
20 Right arm push presses
10 pullups

R1: 5:19
R2: 5:05
R3: 5:15

Thank you Melanie for forcing me through the third round.

Some Good Sunday Reading

Sunday, February 10;

Day of Rest

Forget my blog. Check out Jen Conlin's blog. She's featuring CFOT this week. She has some really kind and true things to say about CF Old Town and Jerry. While you're there check out some of the other posts. Since Jen's been injured, she has been featuring guest bloggers. There are some truly inspiring stories shared here. These people are truly hard core!

http://www.jensgym.blogspot.com

Kettlebell or Bust

Friday, February 5:

Warmup:

1 round cals

Sampson stretches

3 minutes of plank & side plank

Workout:

"Clench.. kind of"

10 Right arm Turkish Getups 26lb

20 Right arm KB swings 35lbs

30 Air squats

5 Rounds in 30 minutes

Please, someone stop me when I think it's a good idea to do 10 Turkish Getups with one arm. Very painful when you're doing it.. it leads to blue burn rashes after.. and it has killed the right side of my abs. Ugh! But it was well worth it.

This morning I got on the elevator at work and ran into a man who I know from the office. I was still in my morning workout garb, because I get ready at work. He asked if I had just come from the gym and then asked how my workout was. I replied, "It was painful."

He responds, "It shouldn't hurt," which totally stumped me. It shouldn't hurt? What did he mean? It should feel good? It should feel like nothing? I didn't understand.

As I got dressed I thought about what he said and it really made me wonder why people workout and what they consider working out. Maybe their workout is a 30 minute round on the eliptical at a slow and steady pace while they watch the television at their box gym. I don't understand why people don't encourage each other to push themselves. Why is it alright to encourage mediocrity in our workouts? People do not encourage mediocrity in school or in the work place, so why then is it alright to push yourself to the limit everywhere BUT the gym.

People do long hours at work and pull all-nighters for class and that is acceptable. Why isn't it just as acceptable to do 20 pullups and swing around a 45 pound kettlebell? That same sort of drive to succeed should translate to the gym and not stop when you scan your membership card at the front desk.

The Sandbags are Back

Tuesday, February 6;

Warmup:
lots of bootsrappers
mixed in with Cals
more bootsrappers
more Cals.. but way more bootstrappers

Workout:
4 Rounds for time or AMRAP in 15 minutes
with 10lb weight vest

25 situps
20 One are KB swings 35lbs
15 jumping squats (butt touches calves)
10 sandbags get ups (15lbs of beach on my shoulder)

It's the return of the sandbag. I forgot how much I cursed during my subbed out workouts. They are worse than regular workouts. Bring on the uneven arms! ARGH!
It's 11pm and I should have been asleep an hour ago, but I'm not tired.

I'm pumped for tomorrow's class. I'm teaching the good ole' Kettlebell Clean and Jerk.
Should be a blast.

Squats and some other stuff

Monday, February 5;

As if my legs and rear wasn't hurting enough?!

Warmup:
lots of shoulder stretching
1 round of cals

Workout:
"Tabata mashup"

Situps
Box Jum
Squats

Strict Press 15lb dumbbell
KB Highpull 25lbs

I needed a light day in terms of lifting, so this was perfect. The box jumps hurt like heck!
1 day with no left shoulder lifting down.. about 26 more to go.

Legs and Lunges

Sunday, Feb. 3

It was an unexpected partner workout on the stairs. Keturah and I met at the Exorcist stairs at 9 am.

Warmup:
1 round of cals
leg stretches

Workout:
10 Rounds of...
1 time up and down the steps
10 jumping lunges (each leg)
10 jumping squats (butt touching calves)

Total time:
Adrienne - 23:30
Keturah - 31:12

My legs are killing. They are going to hurt even more tomorrow I think, and my arms are wasted from Friday's workout. The pushpresses killed me. I'm generally not sore three days after a workout, but that one killed me. I need to "Rest Now."

Also.. I have a new nickname for Mike Mann. Mike "the Omniscient" Mann (MOM for short). My phone rang during my second round of this workout.. it was Mike Mann. He left a message saying that he spotted me stretching at the base of the stairs.

I've finally pieced it together. I think Mike Mann is the reason that our country hasn't been attacked since September 11. He's everywhere.. keeping an eye out on everyone. Thank goodness this guy is on our side!

It's Easy to be Hard, but it's Hard to be Smart

Friday, February 1;

Warmup:
2 Rounds
2 Turkish getups on R & L (35lb r & 25lb l)
5 Pullups

Workout:
Tabata Fight Gone Bad
Row: 4
Box Jump: 11
Push Press: 10
Sumo DL HP: 5
Wall Ball: 0 (bailed after third round)

Total: 30

This score is representative of my increasing pain in the shoulder. Time to go back to subbing everything. No more working the left shoulder. I'm giving it a months rest. I don't care if it feels great by Feb. 19.. it stays inactive until March.