Wednesday, August 20, 2014

workout: august 19, 2014

a) tabata push-ups + tabata ring-rows, alternating:
  • 9
  • 10
  • 9
  • 10
  • 9
  • 11
  • 9
  • 11
  • 9
  • 11
  • 9
  • 11
  • 9
  • 12
  • 9
  • 11
b) 3 rounds: 200 meter row + 50 meter bear crawl + 4 inch worms + 8 kettlebell snatches [4 per arm] + 16 kettlebell thrusters + 50 meter sled push [75 pounds, 100 pounds, 110 pounds] + rest 2.5 - 5 minutes as necessary
  • 7:35
  • 7:16
  • 7:28
c) tabata hollow holds + tabata supermans, maximum effort

i thought i hated wallballs most of all. please, for those of you keeping track, add thrusters and bear crawls to that list. i spent thirty minutes last night slathering my legs with moon valley organics muscle rub while simultaneously congratulating myself that i did NOT, in fact, vomit half-eaten banana all over the gym floor during the last bear crawl. 




Monday, August 18, 2014

workout: august 18, 2014

a) back squat:
  • 10 reps at 60% of maximum [95 pounds]
  • 8 reps at 65% of maximum [100 pounds]
  • 6 reps at 70% of maximum [110 pounds]
  • 6 reps at 75% of maximum [115 pounds]
  • 6 reps at 80% of maximum [125 pounds]
b) kettlebell front squat: 
  • 8 reps with 26 pound kettlebells
  • 8 reps with 26 pound kettlebells
  • 8 reps with 26 pound kettlebells
c) bench press: 
  • 10 reps at 75 pounds
  • 10 reps at 75 pounds
  • 10 reps at 75 pounds
d) seated kettlebell strict press:
  • 12 reps with 18 pound kettlebells
  • 12 reps with 18 pound kettlebells
  • 12 reps with 18 pound kettlebells
e) 3 sets of 12 weighted step-ups [18 pound kettlebells] + 12 trap 3 raises for the right arm + 12 lateral lunges + 12 trap 3 raises for the left arm


it's a good thing we do this squat cycle at the beginning of the workout or i wouldn't have the leg strength to carry captain "but i want to play with the barbell, mom!" back to the car. 

workout: august 15, 2014

a) every minute on the minute [e.m.o.m.] - 10 minutes:
  • odd minutes: 10 slamballs
  • even minutes: 8 abmat sit-ups
b) 3 rounds for time: 20 calorie row + 50 meter waiter's walk [right arm] + 20 wallballs + 50 meter waiter's walk [left arm] + 20 kettlebell thrusters + 2:30 rest
  • 6:35
  • 7:32
  • 6:56
c) 3x 50 meter sled pushes at 75 pounds

i think it goes without saying, but i'll say it anyway: wallballs are the bane of my existence. they require so much balancing throughout all of the foot muscles that by the time i get through 10, my feet are killing me. that's what happens when you have a bum tendon and corrected clubfeet, i guess. by the time i got to the thrusters i was out of fuel. my son also loathed the waiter's walks. he'd crawl after me , and then i'd get to the end of the gym to turn around and he would start to crumple up his face and wail as if to say, "i am BUSY trying to catch you, so would you PLEASE stay still?"

he's pretty eloquent for a little man with a 3-word vocabulary. 


Thursday, August 14, 2014

workout [whoops]: august 14, 2014

i went to the gym today. i promise. and yet, in the midst of my thundercloud mood, i forgot to snap a photo of the whiteboard. SO! no details for y'all. rest assured we did part II of the back-squat cycle. then we did a lot of work on my arms: incline bench press, some trap work, strict press, bicep curls, and nose-breakers.

as for the frustration: maybe it's because it was an "arm day," or maybe i'm just wound a bit too tightly this week, but i was too "in my head" and not "in my body." or "in my muscles." that's probably just a fancy way to say that i wasn't focused AT ALL. i was chatty, and talkative, and smiling - but inwardly i just wanted to sweat and burn and NOT think.

i should point out that none of that is my trainer's fault. he's fantastic, as a person and as a trainer. it's my fault. i endured a long, infuriating weekend and i still haven't properly processed the whole mess, and so when i was working on arm strength today, there was enough unengaged brain space for my thoughts to circle back to the lingering blues.

thankfully tomorrow = conditioning. i always finish conditioning days in a pool of sweat on the floor while my son uses me as a jungle gym - and i honestly can't think of a better way to end this week, or any week.


Tuesday, August 12, 2014

workout: august 12, 2014

a) tabata push-ups [20 seconds effort, 10 seconds rest]:
  • 8
  • 8
  • 8
  • 7
  • 7
  • 7
  • 7
  • 7
b) tabata ring-rows [20 seconds effort, 10 seconds rest]:
  • 8
  • 9
  • 10
  • 10
  • 9
  • 10
  • 10
  • 10
c) 4 rounds for time: 30 second maximum effort row + ring plank + 3 seated sled pulls [50 pounds for first round, 75 pounds for each subsequent round], 6 box dips, 9 slam balls, 12 russian kettlebell swings, 15 sit-ups, rest for 2:30.
  • 4:06
  • 4:16
  • 4:11
  • 4:32 
and now, if you don't mind, i will go collapse into a vat of muscle rub.