Crazy strong & loving it for Jan 7, 2011

bayerngirl

bayerngirl

Cathlete
Good morning,

Yesterday I did High Reps " LB only", did that one with DD! So today I will do cardio, tomorrow I will catch up on legs/shoulders!

Sorry, I don't have time for personals today! My kids are leaving tomorrow:( I will try to catch up with you all tomorrow!

Have a great day and workout, everyone!
 
Morning ladies!

I managed to get over my anti-cardio feeling this week and got an awesome interval/speed workout done on the treadmill. YES, the dreadmill!!

Here's how it looked (and was based on a workout I found on a blog friend's blog so you'll see I made a few mods from what she did):

Warm Up: 1.5 miles @ 6.2 mph (I started with a 2-min walking warm-up before this, hard to go right into a run at 5:30 in the AM!)
4 x 800m (1/2 mile) @ 7.6, 7.7, 7.8, 8.0 (7:53/mi, 7:47/mi, 7:41/mi, 7:30/mi)
Recovery: 400m (1/4 mile) @ 6.0 mph between each interval (I went to a 3.5 mph walk for the first minute of each recovery round)
Cool Down: 1.5 miles @ 6.2-6.4 mph (my cool down was a 1 mile vs. 1.5 – because I had to get ready for work)

It actually flew by even though it was almost an hour worth of work. It helped that I had Hawaii Five-O On Demand to watch and my husband doing his weight workout next to me in our gym at home. But overall, I loved this workout and am looking forward to doing it again! Hopefully it'll improve my speed when I run! Let's hope :)

Belinda - no worries on personals! We've all been there ;) Enjoy your time with your kids! How did you like High Reps yesterday??

Happy Friday ya'll!
 
TGIF!

Belinda - just enjoy the time with your kids before they leave. We'll still be here!

Jessica - nicely done

Nora - I don't have cardio coach - always hear great things about it though. Thanks for the info! Hope you're feeling a little better today.

I think my plan today is to hit the gym after work for back and a short cardio session on the elliptical. I have my bag sitting next to me...but it's mocking me LOL

Waves to the rest of the ladies!!
 
I hate when my gym bag mocks me. It's just mean. ;-)

hriacobacci said:
TGIF!

Belinda - just enjoy the time with your kids before they leave. We'll still be here!

Jessica - nicely done

Nora - I don't have cardio coach - always hear great things about it though. Thanks for the info! Hope you're feeling a little better today.

I think my plan today is to hit the gym after work for back and a short cardio session on the elliptical. I have my bag sitting next to me...but it's mocking me LOL

Waves to the rest of the ladies!!
Click to expand...
 
Today was cardio and I jumped on my treadmill and did Cardio Coach #6 w/Candace and did Challenge #1 and #2. My inner thigh felt fine so I didn't want to aggrevate it with going longer with the Cardio Coach. So then I just put on some good music and did a steady state at a 4% incline for another half hour.

CARDIO STATS:
1 hr. total
2 minutes below zone
14 minutes in zone
45 minutes above zone
501 calories burned
3 miles travelled

Very happy with these numbers!

Have a great Friday everyone! :D
 
Hi Girls!

Rounding out the last days of my Recovery Week. I'm going to do one of your older rotations, Debbie, starting next week. I *think* anyway. Unless I find something better over the weekend. Ideally, I'd love to combine GS and S&H weightwork , doing cardio every day with it. And then leaving Saturdays open for just cardio. Maybe I could even come up with something myself. .... I drive myself crazy with this stuff!

Yesterday was super busy. I did do Intensity , in it's entirety, BUT, I did the step portion without a step, on the floor. I don't think it lessened the intensity too much, it still killed me! YAY! I did it this way for fear of injuring my calves again. And it worked! No pulling or pain!

Today I did Tracy Staehle's High Intensity Kickbox Challenge. SO not as intense as it comes across as being! LOL!. It was for about 30 minutes, and then I added on Cathe's Heavy Bag BOnus, WITH the heavy bag!!! It was my first time doing it with the bag, and I LOVED it!!! :)

Belinda: ENjoy the fam! great workouts!! I love that your daughter worked out with you!

Debbie: Nice job on the TM run!!! Glad you feel good! And if you have any advice on a GS/S&H rotation as I outlined above, I would really appreciate anything!

Heather: Talking gym bags, huh? LOL!!!. I know you'll have a great workout today! Sorry your run wasn't so great yesterday. Do you think it was just an off day?

Nora: I did Intensity too yesterday! Funny now the MET value is only 7. I don't agree with that!!

Jessica: Great job on a GOOD cardio today! I love when that happens and you've been dreading it.

*waves* to Melissa, ROxie and Jo!
Roxie..where are you anyways? You're usually ALWAYS here!
 
Chris - that rotation you want to do next sounds awesome, crazily so :) I need to figure out what I'll do next for weights after STS. I have two weeks left I think. Flew by!!

Good thinking on doing Intensity without the step. That workout is killer regardless!!

And Debbie - YAY for a good cardio day for you today too!! That makes two of us :)

Boingo1 said:
Hi Girls!

Rounding out the last days of my Recovery Week. I'm going to do one of your older rotations, Debbie, starting next week. I *think* anyway. Unless I find something better over the weekend. Ideally, I'd love to combine GS and S&H weightwork , doing cardio every day with it. And then leaving Saturdays open for just cardio. Maybe I could even come up with something myself. .... I drive myself crazy with this stuff!

Yesterday was super busy. I did do Intensity , in it's entirety, BUT, I did the step portion without a step, on the floor. I don't think it lessened the intensity too much, it still killed me! YAY! I did it this way for fear of injuring my calves again. And it worked! No pulling or pain!

Today I did Tracy Staehle's High Intensity Kickbox Challenge. SO not as intense as it comes across as being! LOL!. It was for about 30 minutes, and then I added on Cathe's Heavy Bag BOnus, WITH the heavy bag!!! It was my first time doing it with the bag, and I LOVED it!!! :)

Belinda: ENjoy the fam! great workouts!! I love that your daughter worked out with you!

Debbie: Nice job on the TM run!!! Glad you feel good! And if you have any advice on a GS/S&H rotation as I outlined above, I would really appreciate anything!

Heather: Talking gym bags, huh? LOL!!!. I know you'll have a great workout today! Sorry your run wasn't so great yesterday. Do you think it was just an off day?

Nora: I did Intensity too yesterday! Funny now the MET value is only 7. I don't agree with that!!

Jessica: Great job on a GOOD cardio today! I love when that happens and you've been dreading it.

*waves* to Melissa, ROxie and Jo!
Roxie..where are you anyways? You're usually ALWAYS here!
Click to expand...
 
Chris - I think it's a combo of things so definitely off!

Jessica - you should try the rotation Debbie is going to do next. I think you'd like it. I've done it twice now!
 
It's not one she has posted. I think I probably still have the original worksheets for it. But it's an 8-week rotation. You work full body 3x/wk but it's only 1 exercises per muscle group so it goes quickly. I tweaked it a little last time and worked legs 2 times adding more exercises so it was full, upper, full.


jsutera said:
Which one?
Click to expand...
 
Hi girls!;)

Happy Friday!

I just finished today's workout, so I'll check in now and comeback later for personals.


here's today's workout:

Kick,Punch, & Crunch= 68 Minutes
Met Value= 7.0
Calories burned= 707

Ok, that's done. I'll be back later for personals. Have a great Friday!

Hugs to everyone;):D

Nora
 
I think I may try this. That way I can incorporate the new Cathe workouts I haven't tried yet!

Not sure if I'll mix up the weeks or not. And I may even do a week of S&H if I can figure something out with cardio. And a shorter HiiT on Saturdays.

WEEK ONE and TWO:
Mon: Gym Style Chest and Triceps Superset Premix (30 minutes) plus HIIT 30/30 (30 Minutes)
Tues: Cardio Core Circuit (51 minutes)
Wed: Lower Body Blast (60 Minutes)
Thurs: TF 30 Class plus 10 Minute Abs +Gym Style Shoulders
Fri: Gym Style Back, & Biceps Premix (35 minutes) + YOGA
Sat: Turbo Fire HiiT
Sun: Off

WEEK THREE and FOUR
Mon: STS Total Body Upper Body (24 Minutes) + Turbo Fire ( Minutes)
Tues: Cardio (1 hour) + Abs
Wed: STS Lower Body Premix (23 minutes) + Cardio
Thurs: Cardio + Abs + YOGA
Fri: High Reps
Sat: Turbo Fire HiiT
Sun: Off
 
Hi girls~;)

I'm back for personals.

Belinda- Nice job with High Reps LB only. I'm sure you and your DD had a fun workout. No worries about not posting that often just now. Your kids are there so please spend all the time you can and need to with them and enjoy. Don't worry about catching up on legs and shoulders weight work, it will be there after your kids have left so leave that 'til then and enjoy them now. Take care and hugs!;)

Jessica- Wow! That sounds like a killer workout on the treadmill. I still have trouble being able to run very much or as hard and fast as I'd like. If I get too warm I get dizzy and lose my balance and that can be dangerous on a treadmill. The heat and dizziness and balance thing are all MS issues. I've been trying to get back into running but with my ankles and low back issues its not been as doable as I'd like. I do what I can when my body seems to let me, its all I can do. Bravo, for that killer treadmill workout today, that does sounds like it would definitely translate to improving times in running events you chose to participate in, you go girl!:):cool:

Heather- I hope you had a great short cardio session on the eliptical after work as you mentioned. I can't say that my gym bag has mocked me because I don't have one. I workout strictly at home and don't have a gym membership, but my cathe dvd's will sometimes mock me on occasion in my workout room daring me to do another add on workout to whatever I have planned already. It's no fair when they gang up on me like that. Hang in there!

Debbie- ^^^5's and WTG on your Cardio Coach session today. You did a great job of modifying it realizing your hip flexor can act up when you run so you did well to not push it and wait until it hurts to ease off. Now that's what I call working out smart, excellent job! I've never have been able to do CC6 as of yet because of running issues. I have to worry about injuries and be careful with the issues I need to keep in mind when I workout and what kinds of things I can do. Great job on a excellent workout today, you rocked it!;):)

Chris- :Awesome workout today!!! Wow, you have a heavy bag eh? I'm so envious. I've been eyeing them for about a year now. I really love kickbox workouts and boxing heavy bag stuff. I bet the heavy bag bonus is really different with an actual heavy bag, wow. Yes, definitely play it safe if anything inparticular bothers you and modify as needed. I do that all the time. I did Intensity yesterday too, wasn't as into the cardio which is strange for me. I did seem to be totally in easy sync with Cathe on KPC today and I didn't watch it as much as I usually do when doing it at the same time. I listened to it and just did what cathe said with Cathe and crew in my peripheral vision and it was so easy. KPC was fun to do today and no issues with being able to keep up on the speed of punches or kicks etc... I felt so coordinated today, it was nice. OMG! I was even able to accomplish inverted pikes on the ball, I was shocked!:eek: I have Tracy Staehle's Kickbox Challenge dvd too. Your right its not super tough but its super fun and enjoyable. I like it and I'm a kickbox fan since Taebo came out. Love kickboxing. Great workout today and I love adding Cathe's Heavy bag workout in as a add on its fast, its fun, and its a sweatfest. I know you got a great workout today and had fun using your heavy bag which I'm still envious about. You go girl!:) The rotation you posted looks really good too!;):)

Ok, girls that's it for me. Have a great evening and I'll see ya at tomorrow's check in.

hello's, hugs, and where the heck are you's for : Roxie, Melissa, and Jo. I hope all is well with you. We miss you!;)

Hugs!:)

Nora
 
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