Re: 2009 Workout Log

1/6 I didn't get to do much 'exercising' but I did mop the kitchen and bathroom, clean, vacuum, cook a whole dinner for the inlaws. When DH asked if I did the fit, I replied with, oh yeah, I had so much time leftover with my day. Today I will hop back on it though.

Re: 2009 Workout Log

pmpkn087... we do CrossFit which is like circuit training. It's awesome!


CrossFit Workout Of The Day 1/6/09

G.I. JANE
Warmup is DYNAMIC STRETCH.

PART ONE: Run 1 MILE FOR TIME

PART TWO: G.I. JANE (FOR RX-ers ONLY) 100 Burpee-Pull Ups

Burpee-Pull ups are brutal! A Burpee is where you start standing up and go into a squat while putting your hands on the floor, then you jump back into a push up position, do a push up, jump back to squat position again and then jump up in the air. That's one Burpee. A Burpee-Pull Up is a Burpee and then jumping straight into a pull up on the pull up bar. Had to do 100 of them!

Re: 2009 Workout Log

CrossFit WOD 1/7/09

"HEAVY T (TABATA, THAT IS)"

Warmup is: Run 400 M / Dynamic Stretch / Virtual Wall Ball / Virtual Kettle Bell / Virtual SDHP / Virtual Push Press

Tabata = A 4 minute round: 20 seconds doing the exercise constantly and 10 seconds rest until the 4 minutes is up.

YOU MUST COMPLETE ALL 4 STATIONS OF TABATA IN ANY ORDER:

TABATA WALL BALL SHOTS (20/14)

Run 400 M

TABATA PUSH PRESS (65/45)

Run 400 M

TABATA KETTLE BELL SWINGS (24/16)

Run 400 M

TABATA SUMO DEADLIFT HIGH PULLS (24/16)

Run 400 M

Coach will time each 4 minute round of TABATA (20 sec work / 10 sec rest / 8 rounds). Score for the day is the sum of all 4 ROUNDS.

Re: 2009 Workout Log

1/4 - on demand workout on Cable

1/5 -1/2 hour on treadmill at 8% incline and on demand total body workout

1/6 - 1 hour sculpt class

Re: 2009 Workout Log

3.23 mi

9'02" pace

Re: 2009 Workout Log

Message edited 1/7/2009 4:25:14 PM.

Re: 2009 Workout Log

1/07

1/2 mile treadmill
1 mile bicycle
3 reps of 10 arm extension
4 reps of 10 (each side) torso extension
4 reps of 20 calf extension

feeling sore tonight

Re: 2009 Workout Log

I did an hour on the wiiFit

Re: 2009 Workout Log

55 minutes at Spin... considered my butt kicked

Re: 2009 Workout Log

Wed 1/7

20 mins cardio

Lower body:
-Smith squats
-stationary lunges
-dead lifts
-glute machine
-standing calf raises

Re: 2009 Workout Log

Tues 1/6 30 min weights
Wed 1/7 15 min Wave Runner machine warmup, 30 min run on treadmill

Re: 2009 Workout Log

1/8

1 Hour Spin Class
1 Hour Lotte Berk Pilates

Message edited 1/8/2009 8:07:58 AM.

Re: 2009 Workout Log

1/8
45 min on arc trainer

Re: 2009 Workout Log

Posted by pmpkn087

I know, I remember you mentioning it! Actually, you inspired me to look it up and they have one not far from where I live! I am thinking of doing it when my training sessions are up. I love workouts like that!

OH, and I hate burpees! Though I didn't know they had a name for them other than 'pure torture'.

Re: 2009 Workout Log

OK, it was a pretty 'light' workout as far as cardio, but it was a lot of weights.

Circuit 3x:

Leg Press - 80lb - 20x

Squat while holding 20lb dumbell in front of you between legs (hold for 2 seconds when you go down) - 20x

Wide grip lat pull downs - 50 lbs - 20x
____________________________

I don't know what these are called, but this is what you do. You do it as a series, but each time the number increases. They are similar to the Burpees that CaMacho was talking about. Hope this makes sense, I tried to put each step. Once you start it gets less confusing.

-1 squat - make sure you come all the way back up
-Touch hands to floor and jump legs back
-1 push-up
-1 legs apart, together
-1 jump legs towards your hands and jump back
- jump legs toward you and stand up

That is one set. the next set, you do two. So it would be:

-2 squat - make sure you come all the way back up
-Touch hands to floor and jump legs back
-2 push-up
-2 legs apar, together
-2 jump legs towards your hands and jump back
- jump legs toward you and stand up

And continue that until you are up to 8.

____________________________
Ab work:

Situps - knees bent and legs wide, do situp while holding 10lb medicine ball over head. Keep arms straight up. When you sit up, hold ball still over head. Crunch abs. Slam ball down(don't let go! ). Bring arms back up straight. Lie back down - 20x

Lay on back and keep legs in air with knees bent. Hold 10 lb medicine ball in your hands between legs. Sit up while bringing knees in to chest, keeping legs in air and arms out with ball. Lie back down. - 20x

Lay on back in regular sit-up position. Left arm down. Right arm out straight in front of you. Come up, touching floor in front of left hand (so you will be turning at your core on the way up). - 20x Switch sides, do other side 20x.

edited for clarity

Message edited 1/8/2009 2:40:11 PM.

Re: 2009 Workout Log

1/7 no workout

1/8 45 min on the machines

Re: 2009 Workout Log

1/7- jennie garth 50 minutes workout tape

1/8- No workout

Re: 2009 Workout Log

1/8 - 1.6 mile walk/run
2.5 mile bike ride
1 hour Rahini Yoga class

Re: 2009 Workout Log

40 minutes wii fit

Re: 2009 Workout Log

1/8 - 25 min Jillian WiiFit game, 10 min WiiFit

1/9 - Day 3 of Couch25K, 10 min weights/streaching.

Re: 2009 Workout Log

1/9

4 mile run on treadmill
1 hour lotte berk pilates

Message edited 1/10/2009 9:12:18 PM.

Re: 2009 Workout Log

If you do weights please tell us what you did so we can get some ideas. Thanks!

Re: 2009 Workout Log

1/9 20 minutes on the ellipitical (first time doing cardio in a while)

25 minutes on the various ab/back machines.

Re: 2009 Workout Log

HIIT
6x each no incline:
1 minute at 14 minute mile
1 minute at 5.5 minute mile

6x each 11 incline:
1.5 minute 14 minute mile
30 second 6.5 minute mile

One more time no incline, 1.5 minutes 5.5 minute mile.

Re: 2009 Workout Log

woo hoo...went to the gym today

treadmill:
5 min walk incline 2-3 @ 4 mph
10 run incline 1 at 5.6/5.8 mph
5 min walk (same as above)
10 run incline 1 @ 6.0/5.8 mph
5 min walk

bicep curls, triceps