CRAZY STRONG & LOVING IT FOR DEC 17, 2010

[bayerngirl]

Good morning,

I will do Insanity " Cardio Power & Resistance" plus shoulders/traps!

I will catch up on personals/post my workouts later!

Have a great day and workout, everyone!

 

[hriacobacci]

TGIF!! Ok, last night I ended up doing legs. I went with a fairly basic workout doing 1 giant set 3x10 (calves done 3x15) with lower weights and then some floor work and more IT band stretching and rolling. So far so good. I have slight DOMS, but no IT band pain at all. I am so excited I can't even begin to tell you!

Squats - 60
Plie Squats - 60
Alternating lunges - 40 (2 20's)
Deadlifts - 50
Calf raises (turned out, parallel, turned out) - 90

Firewalkers - 8
Weighted donkey kicks - 2x18
Roll ins/Hip lifts on Stability ball - 12 combined, 12 hip lifts
Inner thigh squeezes with stability ball - 3x24

Today is going to be a rest day for me. I may try to roll my IT band again tonight. Maybe tomorrow or Sunday I can try for another short run.

Nora - that's great news!

 

[jsutera]

Well, I didn't wanna "phone in" my workout today so when I woke up and was NOT feeling it, I went back to bed and am opting to break my Friday PM workout cardinal rule. I'm gonna workout tonight instead even though that will probably sound like a terrible idea when I get out of here today. ;-) But I'll get it done, been DYING to try High Reps so today am going to that after work. I can't wait to see how Cathe kills us with that one!! PS. today is my last Friday EVER at my job, how cool!! Next Friday is the holiday and the Friday after I won't be here, WOOO!!!

Heather - SO GLAD for no knee pain!! Woohoo!! You're almost there. Weeeee! Enjoy the rest day my dear!

Nora - so glad your tests came back normal and thank you for your support on the whole work thing, you girls are the greatest!

 

[Boingo1]

Hi Everyone!

Today was Meso 3, Week 2, Disc 30 for me! Shoulders triceps and biceps! 7 reps, 85% max. WOAH!. Good stuff!

Belinda: you go on that Insanity! How are you LIKING it? Is there dread factor or you like/love/look forward to doing it?

Heather: You know your own body, so if you felt you could do the leg workout last night, I believe you! I think keeping to the stretching every day is really important though. That's how I recovered my injury when I had it. You asked me about my calves yesterday. They are FINE today. They seriously felt like DOMS for 2 days, each day getting less. And now they're back to normal. Don't know why Step did that to me! It never did before. ... BIG huge bummer on your hubby not being supportive on Turbo Fire. Just hearing you dreading some of your cardio choices, I think TF is the answer. I truly know you'd love it. Maybe you could squirrel away some money and save up?

Nora: GREAT to hear your appt went well yesterday!!! You are an AMAZING example of how exercise and keeping active can benefit you. I think there should be a MOVIE about you!!! .... I've been bumming a bit about having less money for Christmas this year. I've always been used to just going out and buying anything for anyone, which I so enjoyed! Esp. my DH, because I like to spoil him. It breaks my heart I can't this year. But , yes, you're right, What doesn't kill me will only make me stronger!

Jessica: HURRAY for last Friday EVAH at that job!!!! You must be constantly smiling!!! Oh! Do let us know how High Reps is!... I'm saving High Reps and STS total body for after I'm done with STS (in 2 weeks). ..

*waves* to Roxie, Debbie and Melissa!!! (still missing you, M!)

 

[Fitnessfreakk366]

My computer at work was down all day and still isn't working. I hate computers. I had to use another co-workers unit and what a nightmare yesterday was. Not looking forward to Monday. Here is my workout from yesterday:

Yesterday was Legs and I had a great workout. Really felt it.

1 minute rest between each set.

LEGS
Squats - 65#/12 reps - 2 sets (warmup)

Squats - 90#/8 reps - 3 sets
***Should have gone a bit heavier but since it was my first exercise I thought I'd stick with 90.

Leg Press Station - 200#/10 reps - 3 sets
***Really felt these by the last 2 reps.

Dumbbell Plie Squats - 40#/12 reps - 3 sets
***This is where I wish I had 50# dumbbells. 40# was light but I wanted to test my inner thigh since I've been having problems with it when I run. I'll see how it feels later on today.

Stiff Leg Deads - 85#/12 reps - 3 reps
***Really felt these, love this exercise.

Leg Extensions - 80#/15 reps - 1 set
Leg Extensions - 70#/15 reps - 2 sets
***Dropped the weight here due to my right knee. It really hurt with the 80# weight.

Barbell Calf Raises - 100#/25 reps - 3 sets
***Toes forward, out and in consecutively.


Today's workouts:

Today was cardio and I did Rapid Fire again. I did the Shadow Boxing and Kickboxing segments. Really had a great workout even though I didn't want to do cardio at all.

HR STATS:
1 hr. 2 minutes total
2 minutes below zone
27 minutes in zone
33 minutes above zone
500 calories burned

Woo hoo!!! Got to 500 calories. I got my hr up to 160 bpm and was shocked. It's hard for me to get it that high, especially with kickboxing. Love this workout!!!

Hope you all have a great Friday. I apologize for not being in here and today and the weekend isn't going to be any better. Got lots to do! Hope you all have great workouts!

 

[jsutera]

I know, I should wait until I'm done with STS but just can't help myself!! I'll letcha how it goes tonight with high reps! woo!

Two weeks left of STS? How cool!! What are you going to do after for weights? Or have you not decided yet?

Hi Everyone!

Today was Meso 3, Week 2, Disc 30 for me! Shoulders triceps and biceps! 7 reps, 85% max. WOAH!. Good stuff!

Belinda: you go on that Insanity! How are you LIKING it? Is there dread factor or you like/love/look forward to doing it?

Heather: You know your own body, so if you felt you could do the leg workout last night, I believe you! I think keeping to the stretching every day is really important though. That's how I recovered my injury when I had it. You asked me about my calves yesterday. They are FINE today. They seriously felt like DOMS for 2 days, each day getting less. And now they're back to normal. Don't know why Step did that to me! It never did before. ... BIG huge bummer on your hubby not being supportive on Turbo Fire. Just hearing you dreading some of your cardio choices, I think TF is the answer. I truly know you'd love it. Maybe you could squirrel away some money and save up?

Nora: GREAT to hear your appt went well yesterday!!! You are an AMAZING example of how exercise and keeping active can benefit you. I think there should be a MOVIE about you!!! .... I've been bumming a bit about having less money for Christmas this year. I've always been used to just going out and buying anything for anyone, which I so enjoyed! Esp. my DH, because I like to spoil him. It breaks my heart I can't this year. But , yes, you're right, What doesn't kill me will only make me stronger!

Jessica: HURRAY for last Friday EVAH at that job!!!! You must be constantly smiling!!! Oh! Do let us know how High Reps is!... I'm saving High Reps and STS total body for after I'm done with STS (in 2 weeks). ..

*waves* to Roxie, Debbie and Melissa!!! (still missing you, M!)

 

[Roxie 1965]

Good Morning,

Thought I had posted already. Tonite or this afternoon I am going to do KCMs KBXing and 200 crunches, 30 pushups. Leaving work in a little bit not feeling well have a migraine and a cold body aches everywhere and I am sure I have DOMS after last nights upper body work.

Debbie-welcome back nice workouts.


Jess-yea for today being your last friday. Let me know how you like high reps.

Heather-sounds like your workout went ok just continue to take it easy.

Chris-good job with your workout.

 

[Roxie 1965]

Good Evening,

Tonite I did KCM KB, 30 pushups and 225 crunches.

Stats:
30 min
15 in the zone
143 min hr
175 max hr
209 cals burned.

Pushups:
1 min
0 in the zone
149 min hr
169 max hr
8 cals burned.

Crunches:
8 min
7 in the zone
121 min hr
139 max hr
42 cals burned.

 

[Czechfan]

Hi girls~

I have to apologize as I don't have time for personals today. I will check in super quick and jet, sorry about that.

Here's today's workout:


4DS Bootcamp Cardio Only Premix= 34 Min
Calories burned= 325
Met Value= 7.0

STS Cardio: Cardio Core Circuit= 51 Min
Calories burned= 487
Met Value= 7.0

Total Calories burned= 812

Have a great evening girls, hugs all around!


Nora