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Yesterday was a crosstraining day.

  • 15 min warmup on bike
  • 3 rounds of bodyrock FU Fat A** (30 seconds on, 10 seconds off.  Used the real time video for interval timer, 1-2min rest inbetween rounds)
  • 15 min cooldown.

Today…my butt is so sore once again, along with muscles that I didnt know existed in my butt.

Here are my scores:

  1. Cross leg pushup (not elevated as I fell off the table) – 21, 16, 20
  2. Tuck Abs – 30, 26, 28
  3. Squat & Press (20 lb. kitty litter) – 30, 20 (lost grip of my bag halfway through), 28
  4. Clean & Press (20 lb. kitty litter) – 16, 12, 12
  5. Bike Abs – 25, 21, 32
  6. Lunge Jump – 40, 35, 38 (the faster you go while keeping form the more your quads burn)
  7. Bicep Curls (10 lb. Dumbbell) – 32, 30, 32
  8. V-Abs Left – 26, 36, 32
  9. V-Abs Right – 24, 31, 32
  10. Tricep Dips – 40, 40, 43
  11. Mountain Climbers – 36, 43, ?
  12. Pushup Burpees – 4, 7, 6
  13. Squat & Press (20 lb. Kitty litter) – 26, 26, 30 (tougher to complete these)
  14. Overhead Abs – 9, 9, 12
  15. Jump Lunges – 28, 31, 32 (again, tougher to complete at this point in the round)
  16. Frog Jump Forward & Backward – 10, 10, 9 (let me clarify that 2 jumps, 1 forward and 1 backward = 1 rep, I’ve been seeing 1 jump = 1 rep but that is not what the move is)

Today’s run was…well…sore butt. It’s a rarity to see a group of runners in my area, so that was encouraging. Decided to run through some trails, didnt realize how DARK the woods were when I went down there haha. Post run was NTC core cruncher (this app is free to download! so DOWNLOAD IT!) with a 5 lb dumbbell…the second round was close to impossible to complete since I was like…”holy crap i need a break”.

And Today’s plan for dinner will be a salad….with…Spinach, Yellow Zucchini, Cucumbers, Radish, Red Pepper, Black pepper, Vinegar and Olive Oil Dressing, Steamed Tofu, Pinto Beans.

Breakfast Today was Egg whites, eggs, chopped cauliflower, chopped radish,  ketchup (i need to stop with the ketchup), coffee with soy milk, english muffin with apple butter.  Pre-run breakfast consisted of a slice of bread and some peanuts…and a bit of coffee (ok I was so drained from working yesterday).

Also last 9 hour shift for at least the next 2 weeks….HUZZAH! Maybe I’ll be a normal human being again in a week.

Monday:

  • Run
  • ZWOW #16 took me 21 minutes to complete.

Tuesday:

  • Warmup run
  • 6 min x3 hard with 4 min rest
  • Cooldown run
  • ZWOW #18 took me 31 minutes….holy cow those planks were like murder.

Wednesday:

  • Run
  • Followed by Burpee Challenge
  • Followed by 365 Rep workout from Bodyrock. (30 min) The first exercise BURNED

So the Burpee challenge….this happened on a website called caloriecount.about.com (I will post something about that later).  I saw someone post “1 like = 1 min of cardio/pushup”.  I decided Burpees, I wasnt expecting too many likes as I NEVER get any more than 10 so I was assuming 30….I got 80. This intimidated me a bit but I found a way to work them out somehow.

Did 2 rounds in 10:40

  • Single leg burpee 5 reps each leg
  • Side burpee 5 reps each side
  • Star Burpee 10 times
  • Weighted Burpee 10 times

Also it has been extremely humid the past few days. Drinking LOTS of water because its crazy.  I have also noticed that when I am thirsty I crave carbs…this got me thinking…carbs hold onto water, some people mistake thirst for hunger and from what I notice will probably grab some high carb snack.  Drink water and the carb craving goes away.  Im just curious as to anyone who is reading this…do you notice this?

4:45 am rolls around and my alarm goes off. I get out of bed…nooooo do I do a long run? or should I wait til friday? Tomorrow I have to be at work at 4am. A long run after a day like that is torture.

So long run it is.  My hammies were still a tad sore, but not as bad as yesterday.  In fact no where as close.  Clocked in 10.5 miles in 90 min.  Pretty slow for me, but considering the past 2 days were hard workouts and trying new crazy weight bearing exercises what else was I going to expect?

I decided to just to ZWOW #14. With 5 lbs weights, I was going to do 10 lbs but those who know that long runs can zap you know that doing any sort of lifting afterwards is brutal.  The lunge jumps killed me as well as the burpees. I ended up doing pushup burpees because of the amount of space I had. And now I realized I did the back curl lunge wrong…woops. Next time I’ll just do it the correct way haha. My time: 15:18

Yesterday: New BodyRock post, almost puked the last round. Then went and did the Challenger from NTC…bad idea.  I didnt realize how weak my upper body got…especially the shoulders (i’ve been avoiding doing shoulder lifting haha).  And I thought it was 3 rounds…not 4…yick.

Scores:

1) 40, 40, 38 (one rep per side? if not then 20, 20 18…ouch)
2) 5, 6, 4.5
3) 36, 44, 30 (no bar so squat woodchops with my kitty litter bag meow)
4) 8, 8, 9

Today:  run at 8 min/mile pace(ok compared to last week….wow).  ZWOW #15 with 10 lb. dumbells. My time: 21:30.  I had to modify the 180° Burpees to not jump over something after the second round because I wasnt landing right.  They were still tough, after 7 in a row it was hard but you just gotta push.

WOW my hamstrings HURT.  I am not exaggerating either…as soon as i moved my legs….BAM…hammys were screaming at me: “200 squats and 2 min of wall sits? I’ll sit in bed instead!”

Me: “No no no no, we run.”

Run:

  • 20 min warmup.
  • 2.5 mile timed run (well it went a bit further than that, GPS decided not to work again)
  • 20 min cooldown

Decided to try out the new workout posted on bodyrock (i didnt know what else to do today lol).  I didnt quit understand how they set it up because they posted 4 rounds of 50/10 to equal 12 min.  Um…ok.  5 workouts posted but 6 in the video. I think I am going to do 4 rounds of the 6 exercises. (so sweaty!)

I do not own a sandbag so I came up with my own.  2 60 gallon ziplock bags filled with cat litter.  Each one weighing around 9 pounds.  Both stuffed in a pillow case, which is tied shut because I already broke on of the bags.

Here’s the workout

Moves:

  • sandbag swings
  • 4xcrabshack/mountainclimbers (both together = 1 rep)
  • sandbag lift & side lunge (one lunge = 1 rep)
  • pushup & pike pushup (1 rep)
  • plank

Splits:

  • round 1: 24/4/10/10/10/10
  • round 2: 35/4/11/9/9/9
  • round 3: 32/5/11/9/9/11
  • round 4: 35/9/13/13/9/14 (adrenaline rush?)

abs this is really hard, especially the one circle one, my hips pop really bad. I have an alignment problem with the legs in my hips so everything pops.  Which is why I sucked at breastroke lol.

Last night was kind of fun, I went to panera and had my usual…the veggie pesto soup with the thai salad w/o chicken. It has edamame in it, which is a good source of vegetarian protein.  Also we went into REI and I got a look at the trail shoes, the blue merrels…want.

O and here’s some kitty entertainment:

Work out this morning was hot and humid (ok not that hot but it was pretty damn humid) and I was exhausted.  I worked 9 hours (i am on my feet all day at work) yesterday from 8am til 5pm.  Today I dont work (yay! rest!) and I decided since im not working to do a hard workout followed by something new from BodyRock.

Here’s my workout:

Ladder Set workout:

Begin with 15-20 min warmup run.  Followed by dynamic stretching (leg swings) and sprinting drills (high knees, butt kicks, A and B skips, karaokes, cross over high knees, ect).

  • 1 min hard : 1 min moderate pace
  • 2 min hard : 2 min moderate pace
  • 3 min hard : 3 min moderate pace
  • 3 min hard : 3 min moderate pace
  • 2 min hard : 2 min moderate pace
  • 1 min hard : check heart rate

begin 15-25 min cooldown when heart rate goes down to your normal run levels.

During this workout my watch decided it wasnt going to catch a signal (again!?).  But that was a good thing because I wasnt concentrating on how far I ran during my hard intervals but how hard I pushed myself.  During the hard intervals I would chant “push” during my exhales, I used to do similar stuff like this before and I find that it helps motivate.  Because after I logged my run into mapmyrun.com, I was expecting to see the normal 7:30 mile/min for the total ladder set run but instead saw a 7:00 mile/min for the total ladder set run.

So my advice to those who train by themselves, if you are able to when you exhale on a hard run, tell yourself something that will motivate you to push yourself harder.  It’s the same as when the coaches tell you to push yourself on the sidelines.  When you hear it and say it it is more powerful.

Now here’s the 600 rep challenge (its actually 550, but I decided to do more reps on the ones that said 25 each):

I completed it in 35 min, including the breaks i took to figure out how to do the next workout and the extra reps I did.

Also here is the website below.  I am not sure how I feel about their new stuff yet.  I used to go on it back during my track and xc days and wished I could do them (I didnt want to risk an injury).  I am not sure what route they are taking right now, it is very….idk conflicting messages. BodyRock website

Have an awesome monday 🙂 and tell yourself you can do it, even on days you are too tired to do a scheduled hard workout, just do it you will be surprised.