Decided to do a little bit of everything today. I wanted to do some slower lifting, but also wanted to do a WOD and get my heart rate up for an extended period of time. I decided to throw the lifting into my warm up and follow up with a WOD-type workout. For the WOD, I put in a row, but you could also supplement with a run or bike. Also, I decided to change up the walking lunge and do some weighted and some unweighted. Overall, it was a great workout! Happy Saturday!
Warm up:
10 minute EMOM (every minute on the minute)
Power clean
Push press
Front squat
Thruster
I did 45 lbs minute 1, 65 lbs minutes 2-3, and 75 lbs for the remainder
WOD:
5 rounds
250 m row <-- you could also do a 200 m or 1/8 mile run
20 butterfly sit ups
20 hand release push ups
20 walking lunge (on rounds 1, 3, and 5 I added a 25 lb plate and made it an overhead walking lunge)
Time- 24:55
Saturday, June 10, 2017
Friday, June 9, 2017
Back to Lifting!
I have this BEAUTIFUL Friday off again. While it was still nice and cool in the morning, I decided to go to the gym and see how my hips would fare if I tried lifting heavy again. I warmed up with the sumo deadlifts, since I think that's what bothered it last time. I figured if it didn't feel right, I'd do a rowing/upper body workout instead. Luckily, it felt pretty good. I moved slower than usual through the reps and made sure my form was reallyyyy on point. And now, here I sit on my back deck, soaking in the sun and warm weather, pain free! :)
This is week 1, day 1 of my second set of templates. I'm using the 10 rep maxes that I found 2 weeks ago to figure out my weights. Here's what I did:
Sumo deadlift 3 x 12 (115 lbs)
Leg press 3 x 12 (160 lbs)
DB walking lunge 2 x 22 (11 per leg) with 30 lbs DBs
High bar good mornings 3 x 15 (55 lbs)
Standing DB shoulder press 3 x 12 (20 lb DBs)
Parallel pulldowns 3 x 12 (70 lbs)
DB upright row 3 x 12 (20 lb DBs)
V-up 4 x 12 (20 lb DB)
This is week 1, day 1 of my second set of templates. I'm using the 10 rep maxes that I found 2 weeks ago to figure out my weights. Here's what I did:
Sumo deadlift 3 x 12 (115 lbs)
Leg press 3 x 12 (160 lbs)
DB walking lunge 2 x 22 (11 per leg) with 30 lbs DBs
High bar good mornings 3 x 15 (55 lbs)
Standing DB shoulder press 3 x 12 (20 lb DBs)
Parallel pulldowns 3 x 12 (70 lbs)
DB upright row 3 x 12 (20 lb DBs)
V-up 4 x 12 (20 lb DB)
Thursday, June 8, 2017
Thursday 21-15-9
Today, I wanted to be out of breath and sweaty, but without taking up a whole chunk of my night. Sooo I came up with this little guy.
In CrossFit, we do a lot of 21-15-9 rep schemes. Basically, it means that you finish 21 of each movement, then do 15 of each, then 9 of each, and you're done. It's a nice workout because you know you're going down in reps each round. However, sometimes, coaches get a little diabolical and make you go back up in reps. That's what I decided to do to myself tonight because.. it's fun to torture yourself, you know?
As I've said before, I only have kettlebells at my house, so I have to get crafty with my workouts. If you don't have a kettlebell, you can use a DB (or heavy purse, bag of rocks, or whatever you have that's decently heavy and can swing) in terms of a KB swing. I didn't have a box to do step-ups on, so I used my coffee table (NOTE: I tested the stability of the table before I started. Be careful whatever you use isn't going to flip over when you put your weight on it). You could also use your couch or something similarly sturdy/tall (my table was about 20" tall, I'd say).
Anyway, without further ado:
21-15-9-15-21
Burpees
KB swings (35 lbs)
Alternating single leg box step-ups <--- alternating meaning I did left, right, left, etc. and started each round with the opposite foot
In CrossFit, we do a lot of 21-15-9 rep schemes. Basically, it means that you finish 21 of each movement, then do 15 of each, then 9 of each, and you're done. It's a nice workout because you know you're going down in reps each round. However, sometimes, coaches get a little diabolical and make you go back up in reps. That's what I decided to do to myself tonight because.. it's fun to torture yourself, you know?
As I've said before, I only have kettlebells at my house, so I have to get crafty with my workouts. If you don't have a kettlebell, you can use a DB (or heavy purse, bag of rocks, or whatever you have that's decently heavy and can swing) in terms of a KB swing. I didn't have a box to do step-ups on, so I used my coffee table (NOTE: I tested the stability of the table before I started. Be careful whatever you use isn't going to flip over when you put your weight on it). You could also use your couch or something similarly sturdy/tall (my table was about 20" tall, I'd say).
Anyway, without further ado:
21-15-9-15-21
Burpees
KB swings (35 lbs)
Alternating single leg box step-ups <--- alternating meaning I did left, right, left, etc. and started each round with the opposite foot
Tuesday, June 6, 2017
Mini WOD
Feeling tired today. I haven't been sleeping well at all. I wasn't going to do any workout, but then I came across this one on Pinterest and decided to give it a try. The goal is to move as quickly as possible through the movements:
40-30-20-10 (complete 40 air squats, then 40 sit ups, etc.)
Air squats
Butterfly sit ups
After each set of sit ups, complete 10 hand release push ups.
Enjoy :)
40-30-20-10 (complete 40 air squats, then 40 sit ups, etc.)
Air squats
Butterfly sit ups
After each set of sit ups, complete 10 hand release push ups.
Enjoy :)
Sunday, June 4, 2017
Sunday!
My hips are feeling much better today. Just a little left over soreness, but nothing terrible. I decided to keep it pretty light again today so as not to irritate them again. I chose a WOD that I actually did before and really liked. I did this one back in February- not long before I found out I was pregnant, actually. This workout sticks in my mind because it was the first time I thought to myself, "why am I so out of breath?" Once I realized I was pregnant, it made sense. This time, I thought it would maybe be a little easier, but it's definitely still a hard one. I was drenched in sweat by the end. Change the weight as necessary-
4 rounds:
500 m row <-- if your gym/home doesn't have a rower, you could also run 400 m (1/4 mile) or use a stationary bike for about 2 min
10 renegade rows with push up (15 lb DBs)
10 DB full body crunch(15 lb DB)
10 DB thrusters (15 lb DBs)
This took me a total of 24:10. After yesterday's mostly upper body workout (and I went kayaking later in the day!), my arms/shoulders were smoked.
4 rounds:
500 m row <-- if your gym/home doesn't have a rower, you could also run 400 m (1/4 mile) or use a stationary bike for about 2 min
10 renegade rows with push up (15 lb DBs)
10 DB full body crunch(15 lb DB)
10 DB thrusters (15 lb DBs)
This took me a total of 24:10. After yesterday's mostly upper body workout (and I went kayaking later in the day!), my arms/shoulders were smoked.
Saturday, June 3, 2017
Back to the gym!
I decided to go to the gym today and do whatever my body was comfortable with. I needed to finish my 10 rep maxes, which were mostly upper body anyway. Anything that was lower body I either didn't do my maxes for or just didn't do the movement at all. I decided to add some pause back squats to my warm up to open up my hips. Also, they are one of my favorite movements ever! Basically, it's a back squat, but you descend slowly (like a 2-3 count to the hole) and then hold it in the hole for a few seconds (I usually do anywhere from 3-10 seconds, depending on the weight) before coming back up at normal speed. LOVE, LOVE, LOVE them! They are a great movement to open up your hips and make sure your form is right the whole time.
Anyway, here's what I ended up doing/10 rep maxing out at today. Tomorrow, I will be doing a WOD-style gym workout:
Warm up-
500 m row
10 m forward/backward inch worm with 10 sec hold in plank
5x5 pause back squats at ascending weights (I did 65, 95, 115, 115, 115)
10 rep maxes (weight at which I could do 10 reps)-
Barbell face pull = 30 lbs
Assisted underhand pull ups = 13 on assist (70 lbs) <--- NOTE: this makes me so mad, but it's a side effect of my spinal cord injury last year. I lost SO much strength in my arms. :(
Slant board sit up = 35 lbs
2-arm DB row = 30 lb DBs
Cable face pull = 60 lbs
DB hammer curl = 20 lb DBs
Seated DB shoulder press = 25 lb DBs
Barbell walking lunge (20 total lunges) = 55 lbs
Seated leg curl = 70 lbs
Anyway, here's what I ended up doing/10 rep maxing out at today. Tomorrow, I will be doing a WOD-style gym workout:
Warm up-
500 m row
10 m forward/backward inch worm with 10 sec hold in plank
5x5 pause back squats at ascending weights (I did 65, 95, 115, 115, 115)
10 rep maxes (weight at which I could do 10 reps)-
Barbell face pull = 30 lbs
Assisted underhand pull ups = 13 on assist (70 lbs) <--- NOTE: this makes me so mad, but it's a side effect of my spinal cord injury last year. I lost SO much strength in my arms. :(
Slant board sit up = 35 lbs
2-arm DB row = 30 lb DBs
Cable face pull = 60 lbs
DB hammer curl = 20 lb DBs
Seated DB shoulder press = 25 lb DBs
Barbell walking lunge (20 total lunges) = 55 lbs
Seated leg curl = 70 lbs
Friday, June 2, 2017
FriYAY
Happy Friday!
Yesterday was an active rest day. I took my kayak out on the lake after work for around 45 minutes. I LOVE kayaking. It's such a good upper body workout, but so fun that I don't feel like I'm working out.
I have the day off today, so I took a nice 2 mile walk around our lake this morning. I will also probably be taking my kayak out later today. It has been so rainy and cold here lately. I'm excited to finally have a few nice, warm days to enjoy the lake.
This isn't quite as "active" as my usual workouts, and that's intentional. My hips are still bothering me. Especially my right side. I want to keep moving, but I don't want to do anything that's going to prolong the pain. I figured a walk was a good way to do that today. Always important to listen to your body and even when your mind says "Go! Go! Go!"
Yesterday was an active rest day. I took my kayak out on the lake after work for around 45 minutes. I LOVE kayaking. It's such a good upper body workout, but so fun that I don't feel like I'm working out.
I have the day off today, so I took a nice 2 mile walk around our lake this morning. I will also probably be taking my kayak out later today. It has been so rainy and cold here lately. I'm excited to finally have a few nice, warm days to enjoy the lake.
This isn't quite as "active" as my usual workouts, and that's intentional. My hips are still bothering me. Especially my right side. I want to keep moving, but I don't want to do anything that's going to prolong the pain. I figured a walk was a good way to do that today. Always important to listen to your body and even when your mind says "Go! Go! Go!"
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