***DAMAGE CONTROL***January

[Poochy]

MON

Hey girlies!!

DOMS: shoulders, lats, back, core and butt yes my body KNOWS I worked out this weekend Think today will be core cardio circuit or heavy legs in gym!! I need to rest tho (or yoga) .. geesh .. my body is pretty beat up from this past week's torture!!!

It is HORRIBLE weather here - tornado warnings everywhere - SIL and I were supposed to meet at the community center and do heavy legs .. but w/this weather .. IDK!!

Wendy - ITA w/your DH .. I think she looks better too - she was a bit too thin before - people are CRAZY .. and what gets me .. AS IF any of the people saying those mean things are even anywhere NEAR having her body .. COME ON .. . her body is like the ultimate .. perfect ... and I would be willing to bet ANY of those people dont even rate NEAR what she looks like!!

Di - I LOVE Bob - he is awesome and evil all at the same time!! this is gonna be my go to workout to get overall body and cardio tho .. it is like he took everything that he liked (the hardest) from his other videos and put them into this one workout - we were all dying and DRENCHED from sweat!! his workouts are sneaky .. you think .. awww this isnt that bad .. then it gets harder and harder .. and yes I do the same thing ..start off heavy and keep dropping and dropping the weight .. LOL!!!

Lori - thinking about you .. hope things are going well ..

this week will be a busy one - DH on vaca - hunters are down - my girlies and I are going to a concert (in a limo ) Blake Shelton - i am not a country fan really .. but man I love Blake Shelton!!! Then DH and I are going to Biloxi too .. sooooo busy busy week!!!

OK .. better run .. typical monday .. catch up .... have a great one!!

 

[Fit_mommy]

Diana:: The gym doesn't offer a "punch card" but the membership itself is a great deal so it's really not needed. I can easily justify the cost of it. I am on the fence more because I don't want to cause myself stress b/c I will have even more options to choose from for my work outs! I also don't want to become "obsessive" again about HAVING to get my runs in every week so not sure what to do! Your dinners sounds yummy! Pasta is tough because the high carb count makes it a high point meal in WW. I shy away from it often myself for that reason even though I LOVE it!

Laura:: ITA re Zuzanna. Hope the weather allows you to get to the gym for heavy legs! Give any further thought to the offer to teach there 2x a week?

 

[Fit_mommy]

Good Morning!

My chest is still flamin' and I could tell during my work out this morning! OUCHEES!

Today was week 3 day 5. It consisted of an 800 rep work out for time and a back/biceps weight work out. Fried my upper body today...BIG time! Good stuff!

BBL!

 

[Poochy]

TUE morning ladies!

Well .. SIL and my friend met at my house and we did Cathe CCC .. as is in full .. it was fun .. we were pouring sweat .. we fogged up my pool room windows .. LOL ... great workout and it is fun meeting w/my girlies at the house!! My friend went for a free crossfit workout to see what it was about - she said it was hard - only 10 minutes but kicked her butt .. it consisted of stations of burpess (w/pushup and jump) - assisted pullups - squats w/med ball and throw and jump - plyo jump on box - NO REST .. as many reps as you could in one minute .. then move to next station - she said she was embarrassed b/c she thought she would do better - kinda ticked her off ... but you know that is a LOT of money for what is basically a BR routine .. or part of my regular workout just not done back to back nonstop w/o rest .. guess you are paying for motivation and competition motivation ...???? she said as hard as it was .. it dont compare to what we are doing .. but it was HARD and she was embarrassed she didnt do better!!! I think 2 of my regulars have joined crossfit and I look for more to .. b/c it is closest thing that resembles my level of workout.

Wendy - yes I am still considering teaching at center - the director is out of town this week .. i will meet w/her next week - BUT the main thing will be the time slot .. w/me living out of town .. and i am not waiting around for a later time .. sooooo that will be the determining factor ..

Hello Di - hope the foot is healing ..

SIL and I didnt make it to the center at lunch ystdy - so we are planning on meeting at lunch today and see what they have to offer and do heavy weights UB and LB today i will report afterwards!

OK .. better run .. have a good one ..

 

[Fit_mommy]

Laura:: I have heard many times that CrossFit charges too much $ for what they do. Fingers crossed for you that the time slot is good for you for that teaching job if you want it! Oh you conquered CCC! Good job! And fogging up windows is a definite bonus!

Diana:: I am starting to waiver on the STS/LIS rotation!!! Re-motivate me please!!!!

 

[Poochy]

:: I am starting to waiver on the STS/LIS rotation!!! Re-motivate me please!!!![/QUOTE]

OK .. Wendy .. here is your motivation .. I started it .. having laid off of gym weights .. and STS for a couple months .. and not that I havent been doing weights .. but working out hard .. just with the lighter weights .. OMG .. I have lost a LOT of my strength .. I had to go down 5 to 10 # on some of the exercises in weights .. SOOOOOOOOOO if you dont do the entire rotation .. throw STS TB back into your routine at least!!! ... OK ... you will be surprised I think .. and SORE .. you GOT TO SHOCK YOUR BODY!!!!!!

 

[Poochy]

officially impressed .. and muscles burned out

OK .. so we went to community center at lunch - it was NICE - and most of all CLEAN and UP TO DATE!!! they had brand new weight machines .. all Stairmaster brand - the treadmills were new Nautilus treadmills .. it is not as big as I was thinking .. but the equiptment is superb!! We were able to work UB and LB - hit all machines in about 40 minutes .. .. my forearms are burning and shaking .. and so is my UB .. I will be sore tmrw for sure!! the machines are smooth .. and some I could go heavier on that the stuff at the other gym .. some I had to ligthen ... but BY FAR surpasses what I was expecting ... .. oh and a NICE shower and changing room - there is even a private smaller room w/a TV and DVD player .. me and SIL could use to do yoga or p90x2 dvd in private ..

Cant wait to talk to the director next week!!

 

[rmrmr]

Hi ladies,

No workout for me this morning. I woke up at 12:30 and didn't fall asleep until around 4am. I'm going to try some Aleve PM which should help my foot swelling and hopefully I can get some sleep to!

Wendy-Seriously, you are going to back out on STS/LIS rotation...that totally sucks. If you're not into and you prefer to keep BR'ing...go for it. You have to do what feels best to you. You've probably lost a lot of strength compared to STS....just sayin'! I'm thinking low impact may be all I can do for a bit anyway so it's perfect for me!

Laura-Glad the community center is so nice compared to where you were. Hopefully the time slot will work out too. CrossFit is very expensive, but it progressive (like STS) and you get one on one training from your coach. LOL at your CCC comments!!! Good work...keep it up!!

bbl

 

[Fit_mommy]

Di/Laura:: The loss of motivation is mostly due to work out length. I can't wrap my brain and body around getting up early enough to do a 60 minute work out during the week anymore! I am *trying* to get up just 30 minutes earlier this week to get myself used to an earlier schedule and y'day I ended up sleeping in and taking a rest day and today I got up at normal time. I am going to attempt it and see what happens...hopefully when it comes time to actually START the rotation I will find the oomph to get my arse outta bed in time! I know I have the shorter premixes to fall back on for the LIS work outs if I need them but no such luck with STS! Ofcourse, because I am starting the rotation on a Saturday MOST of the STS work outs fall on the weekend atleast. IDK. I'll just have to wait and see how I do!

 

[Poochy]

chatty cathy here .. LOL

hey .. well I am getting all kind of calls and emails about WHEN I am starting my classes back ummmmmmm I have only been away less than a week sooooo I gave the ones that have requested it an exercise challenge .. WENDY .. this is sort of a BR-like challenge ..shorter in length ..although you could cut it as short or make it as long as you want .. but done w/my arranging of muscle groups to work .. LOL

here it is .. if you want to try it .. LOL ...

WORKOUT CHALLENGE :

after a brief warm up and stretch

Wall Squat hold– 30 seconds (back flat against wall – hips at knee level - ankles under knees)
5 burpees w/ a jump
10 pushups
5 wide legged burpees w/a pushup and jump
10 full body V-sits
10 alternating side burpees w/a jump in between
10 alternating abductions side to side w/a deep squat in between
10 alternating side burpees w/balance and top leg to arm lift
10 deep Plyo lunges
10 Spiderman pushups – (as you go down bring knee to elbow altn sides)
20 Sumo squats with knee up and upper body twist (altn sides)
Wall Squat hold –ONE minute

Try to repeat 3 – 5 times all the way thru!! Then stretch!

 

[Fit_mommy]

Laura:: Ok just give me one more thing that I simply must accomplish before starting the STS/LIS rotation! Fine! I'll do it but only coz you challenged me to! I will probably give it a whirl next week! Remind me!

 

[rmrmr]

Laura-it looks like Bob influenced you on this challenge. Those side burpees with the arm/leg lift are so tough for me. I copied this Challenge to my rotations folder so I can give it a go when my foot is healed. Thanks for creating this challenge!

Wendy-Well STS is only 3 days per week so you can schedule them when convenient for you. As far as the cardio, the premixes and even subbing some BR instead would be just fine too. You don't have to follow the rotation to a T...there is room for modification or customizations. I'll probably have to modify the cardio a lot in the beginning. I'm actually looking forward to my Dr. appt next week so I can find out how much longer before my foot is ready for impact. I know it will be several more weeks.

 

[Fit_mommy]

Good Morning.

I was on FB and noticed a post from BR that Sean created a new "rotation" for February. He hasn't even published any of it yet and I still find myself thinking.....Oh cr@p! MUST.STAY.FOCUSED.!!!! LOL

Diana:: Yeah, I know what you are saying. Thank you for the encouragement/advice. I will play around with the rotation if I have to. Going to give it a shot b/c I really DO want to do it. Just going to take getting used to! Can't wait to see how creative you are in making it work for you while you are still healing. You go girl!

K, gotta chug coffee and get my azz movin'!

BBL!

 

[Fit_mommy]

K...BR legs n shoulders weight work out from last week that I skipped is finally DONE! It's all I did too coz I pushed super hard w/heavier weights so I had to slow it down PLUS I was running later then usual so I barely had time for what I did! Great work out though! I was wiped out when I was done!

ETA:: I was looking at the STS/LIS rotation earlier and already see a way I can modify it to suit me better in the first two weeks! I start it on a Saturday with an upper body STS w/o then there are 2 LIS work outs for Sun and Mon and then another STS u/b on Wed. Well I can safely take the Wed STS and move it to Sun and slide the two LIS' over in order to Tues/Wed without a problem! No body parts over worked-it'll work out perfectly! YAY!

 

[rmrmr]

Hi Ladies,

Muscle Max is on the agenda today, sans any lunges. I think pretty much everything else is doable. Going to try putting on a tennis shoe, but am not holding my breath that I'll be able to wear it for long.

My weight is slowly...very slowly inching downwards. I'm down 2.3 lbs since Friday. Daily weighing seems to be working for me. I'm going to keep it up for a while.

Jerod and I cleaned up the basement the other night and got all the xmas stuff trash taken care of. My elliptical is clear now so it can be used as soon as I get the go ahead.

Wendy-Glad you finally got the shoulder work in. You know me, I love lifting heavy. I knew you could figure out a way to make the LIS/STS rotation work for you. My modifications may have to be-not using a step for the step workouts. I'm going to try putting a mat down for a visual, and praying my foot has some mobility and is pain free in another week and a half!

Off to workout...and work from home today!

 

[Poochy]

WED - HUMP DAY .. COME ON WEEKEND!

Morning ladies ...

DOMS: only in my calves and shoulders I am shocked .. i just knew my legs would be sore .. b/c I have not done gym heavy weights in forever and they were burning sooooo bad ystdy ... but they arent .. hmmmm ... odd!!!

I am LOVING not teaching .. I got to go home - put on supper (stuff bell peppers - using deer meat) .. got some housework done before we had company over .. wow .. that was awesome!!! and so far I have really been getting in harder workouts .. more tailored for what I want to work on ..

Wendy .. LOL .. I know I just added to your exercise ADD .. LOL .. sorry .. and I am creating another PLYO challenge today .. will be sending it out to my peeps for thier weekend challenge ... .. I will post it for my girlies here too ... you can always .. copy it and print it and put in your exercise folder for later!!!

Di - good luck w/the sneaker .. yikes .. dont push it too hard and set yourself back .. you are so close!! OK .. we gotta push our BRing loving partner Wendy .. IA .. fit in STS TB at least .. a couple of times then do the BR shorter workouts the rest of the time ..

Lori .. speaking of CLOSE .. you should be approaching THE date!!!

OK .. SIL and my friend are metting me at my house after work today - P90x2 core was on the agenda .. but I am really wanting to tackle Bob's total body one again ... I am glutton for punishment ... or maybe Afterburn .. that is a good total body workout w/a great cardio factor too .. that is what I want today .. TB AND cardio factor!!!!

TMRW: is our girls night out - Blake Shelton .. GGGRRROOOOWWWWLLLLL .......... woot woot .. I am sooooooo excited!!!

Ok .. back to work .. have major errands at lunch - have a great day ..

 

[Poochy]

to add in Wendy's exercise ADD

{{{ insert evil grin }}}


Laura’s Plyo Challenge

Brief warm up and stretch

Squat digs – 40
30 sec rest
Large Squat Jump – (touch floor in front then reach up) -15
30 sec rest
Side Lateral Skater Jumps – 20 (side to side counts one)
30 second rest
Frog Jump forward touch floor in between legs – jump up in middle - move back touch floor - 15
REPEAT Sequence AGAIN with only a 15 second rest in between sets
REST one minute
Active REST Exercise: Forward and back lunges – R leg 15 then L leg 15

Fast Low Squat Jacks (only lower part of jumping jack- but deep squat position) – 60
30 sec rest
Slow Low Jacks moving forward & back– deep squat reach down to floor –jump forward up – 4 times – repeat moving back 4 times (repeat for 4 times thru)
30 sec rest
Fast Narrow Jump Squats – reach up and down -40
30 seconds rest
Slow Plyo Solid Plias – jump out in plia position – jump into squat position – 20
30 sec rest
REPEAT sequence AGAIN with only a 15 sec rest in between sets
ACTIVE Rest Exercise: Plia’s – reach down touch floor – then reach up – 20 – Hold on last rep for 30 seconds

Fast Ski Lunges – upright position long lever arms – 60
30 sec rest
Slow 3 count lunge – plyo lung to other leg for 3 counts – 20
30 sec rest
Reg. Plyo deep Lunges – 15 (that is right and left lunge counts as 1 count)
30 sec rest
Plyo Lunge jumps on R leg – 8 – Plyo lunge jumps on L leg – 8 (repeat 2 times thru
30 sec rest
REPEAT sequence AGAIN with only a 15 sec rest in between sets
ACTIVE rest exercise: Side Lunge to R – standing leg straight – body weight over R leg Slow - 15 – Repeat to L for 15

Cool down and stretch – should be about 20 - 25 minute workout!

HAVE FUN - HIT IT HARD – and GIVE IT YOUR ALL!!!!!!

Have a GREAT and SWEATY workout!!

 

[Fit_mommy]

Really Laura!? Did you HAVE to!?!?

Di: Let us know how MM goes. Glad the scale is already responding favorably. You should lose that weight in no time! Yeah, if the rotation is just as easy to modify through out as it seems it will be for the first couple of weeks then I should survive it w/o any major set backs. LOL

ETA:: Ok FINE! I just printed out Laura's challenges and will probably do them before starting the STS/LIS rotation if I have time...which I should! Happy now!? LOL

 

[Poochy]

THURS that is my TGIF .. woot woot .. AND BLAKE SHELTON!!!

wooohoooo .. yes ladies .. I am ready ... excited .. girls night out .. and that tall drink of water to look at and listen to ... BLAKE SHELTON ..aaaawwww lawwwwd .. BRING IT ON!!!! GRRWWOOOOOOWWWWWWLLLLLLLL

so last night we met and did Bobs hard workout ... and OH MY .. I didnt think my upper body was sore .. but GEESH .. it was when i started working out .. sore and WEAK .. geesh!!! me and SIL were dying ... had to modify most of the pushups ... and drop down in weights .. yowza .. great workout tho! I will be on a 3 day REST b/c I will be PLAYING tho!!! but I have whooped my body for the past 7 -10 days straight .. soooooo .. ready for a rest!!

Wendy - when do you plan on trying my challenge ... do report!!! send some winning vibes my way!!!! We are gonna hit the casinos in next couple days too!!!

Di - hoping the foot is healing good and the tennis shoe did good!!!

How is our girl Lori - any word yet on baby to be?

OK .. have a great one .. I for one will be counting the minutes till we get out of here .. cant wait .. will be a long day for sure!! LOL ... work out for me girlies .. I will try to check back later!!

 

[Fit_mommy]

Good Morning Ladies.

Woke up this morning with DOMS in my buns/hams and shoulders from y'day's work out. Yeah! Then this morning's work out was Wk 4 Day 1 and what a butt whooper! OMG! A 12 minute interval cardio first followed by a 12 minute interval weight circuit of chest and triceps. I was D.Y.I.N.G.!!!! Loved it!

THEN I am just heading on to work after dropping my son off at school. Sitting at a light and BAM. Rear ended. I am fine. Car bumper is gouged/scratched. Late to work. Yeah-fun morning!

Laura:: Have fun at the concert tonight and the casino this weekend! I will report back on your challenges. I should be able to do them before next saturday!